As someone who struggled with a long-term Red Pilled relationship many years ago, I thought I would pass a long some helpful starting points that helped me dig myself out of the infected hole it created in my brain and back into this reality with a much better head space. Seems as though the question gets asked here a lot, and while I cannot tell you what will work for you personally, I know that merely getting started is the best route.

The way that Red Pill misrepresents not only the mental health and intentions of women, but simultaneously sweeping the importance of men also getting theirs checked under the rug still continues to do a large amount of damages to millions of young and impressionable men (especially within the other pills like Black Pill). The worst part being of how to treat others that have mental disorders and how men should also be regulating theirs. Social skills are paramount to getting to a place where a woman will give you a chance. Period. It's not always at all about your height or other superficial features (as proven with the billions of relationships that already exist with mediocre-looking people).

One example, treating those with Borderline as if they were children (one if my favorite sites to get you started) and giving them the silent treatment when they act out, among many other tips. The problem being that it also, more often than not, makes the original problem worse than you would have had.

The best thing I ever did to dig my way out of the overwhelming information hitting my brain was to actually study these disorders and psychology outside of the Red Pill. Once you do that, you start to realize how only learning part of it can actually be very damaging to yourself, your life, your status, current and future relationships, etc (especially if you struggle with black or white thinking). But, it can also help you learn more about yourself.

To dig yourself out, you have to actually do the work. Put some effort into it and expand your knowledge beyond the Red Pill and transition to more commonly recognized scientific information without fear (which is proven to prevent you from thinking clearly and why a lot of people consider the pills cults), misrepresentation, and other fuckery from "coaches". Here's a free link to the intro of psychology.

I've provided several links to at the very least get you started. This is just one of many ways to dig yourself out. It's up to you to learn how to fish. Expanding your knowledge on neurodivergence is a good thing. Good luck.