Hi Sid,
I think everyone is different in what works for them. For me, I have found the simplest way is to tell myself i'm simply refusing to let it bother me any more. "I'm not letting this bother me any more" I say to myself so I can hear it. See if that shifts you on the inside. Yes, i'm sure your pulling back does get noticed. Its strange. They want you there, but on their terms - not your terms.. and their terms aren't healthy for you. the cheerleading on insta and facebook is nauseating... I hope you can withdraw and find others who you can relate to. I know a few people who understand these nauseating dynamics. I think in the long run, getting out of these sickening social dynamics is a huge achievement.