My parents are both extremely needy. They need constant validation and reassurance and need to be listened to constantly. It's exhausting for me but just recently I had a massive realisation. I am the exact same. I drain my friends by talking constantly and I've no coping skills to deal with issues when they arise, I panic and go to my friends, and recently I can sense they've had enough. Before this it was my boyfriend. I've lost friends over this in the past and it's only really becoming clear to me now. I really need some help with getting past this. I'm going travelling soon so therapy isn't an option for me at the moment unfortunately. What can I do to cope better on my own without needing to seek reassurance constantly? Are there any exercises anyone could recommend?

Thank you