i encounter this when having a severe case of blue balls. feels like i need to go to the toilet, but i dont. also cumming doesnt immediatly help in this state, for me it gets a little worse and then better after a while.
Sounds like you're on a good path. Good luck to you!
For me just enjoying my hobbies did the trick. You get to know a lot of like minded people that way. Not necessarily dating partners, but thats also the point.