I work with/am friends with many junior-ish developers who are in the same place as you (got into programming in their late 20s around the 2020 hiring cycle). I'm very sorry for the stress you're dealing with.

I don't know if this describes your situation, but I know many people who are dealing with positions where they have no technical mentorship, no real engineering culture to grow in, and a lot of deadlines and work pressure. Coupled with this, they often don't have a large social group within programming/tech, because they've only been in it for a few years and have been heads down grinding to get a good job the whole time. They're experiencing a weird mixture of isolation, directionless-ness, and intense pressure. The work is joyless for them, and they don't see a future.

If I can offer any advice, be selfish for a bit. Outsource as much as you want to LLMs, but use whatever time savings you get out of this to spend time on programming-related things you enjoy. Maybe work the tickets you find mildly interesting without LLMs, even if they aren't mission critical. Find something interesting to tinker with. Learn a niche language. Or slack off in a discord group/make friends in programming circles that aren't strictly about career advancement and networking.

I think it's basically impossible to get better past a certain level if you can't enjoy programming, LLM-assisted or otherwise. There's such a focus on "up-skilling" and grinding through study materials in the culture right now, and that's all well and good if you're trying to pass an interview in 6 weeks, but all of that stuff is pretty useless when you're burned out and overwhelmed.