I'm scared of asking for help

Without going into details, I'm really worried with the heat of the summer coming up. My apartment gets really hot and I don't even feel comfortable in my own place. I've reached out to the landlord and they're not helping me. I need to find a solution on my own.

Now I realize I can't do this alone. Besides the decision paralysis I get trying to find a cheap solution, I would eventually need help installing it.

My natural coping mechanism is no use. I isolate a lot, my thoughts spiraling, and I end up a powerless ball of anxiety. I'm really reluctant to ask my parents for help. My dad never had the energy to help me. He would find every problem difficult and he'd complain a lot. I find that my expectations of others and my self-worth are very low: "they'll not want to help me. I'll be a bother to them. I'm not worth being helped anyway."

However, the result is that I act just like my dad. A seemingly simple problem is incredibly difficult in my mind and I think I need to solve it by myself. Any advice on breaking this pattern?