ok, sorry to hear what you're going through, but it sounds almost exactly like dh & i about a year after dd was born, and it carried on for a year.
We BOTH felt like we had no social life, that the other one expected too much of us, that we weren't loved/appreciated etc etc.
We had one of those awful late night convo.s where you think 'this is it'.
Does that sound familiar?
For us, it started with us both deciding that no matter what, we would not snipe/gripe at each other. No matter HOW annoyed we were, we would, quite literally, bite our tongues & leave the room to avoid an argument.
We also agreed to some practical 'rules' - he felt I was always nagging about housework, I felt he wasn't doing enough. So we agreed to do half an hour each eve, and about 1 hours a day at weekends. If it didn't get done in that time, I just had to shut up & put up, but he would do his 'bit'.
also, we had a strict 'turn taking' approach to weekend mornings - he got a lie in on Sat am, I got Sun.
And we started looking at ways to improve the social life for each of us. For him, a 'swift' pint after work was easiest, so we became more flexible about getting home for dinner. Also, he started to go sailing with someone from work & then went at weekends sometimes.
DD is now 6, and we are together & happy. In fact, 15 months ago, we moved to the US, so have been very insular & reliant upon each other. Social life picking up now, though, and I would say that working through it was def worth it.
I did have a cold hard look at what life would be like if we split - for both of us it looked pretty grim. We both had good jobs, but even so, the difference in lifestyle (not just money & house, but the stress of being alone, the extra time you have to put in) made me more appreciative of what we had.
We never wrote out a list, but we did deliberately have a conversation where we talked about the GOOD parts of our relationship, even if we felt they were in the past, rather than trying to bring up problems.
A turning point for us, was not the weekend away alone that we managed (was horrible, we argued & had no sex), but a long car journey. dd fell asleep & we listened to music & talked about it - just like we used to. Suddenly we both felt that 'click' again with someone you feel right with. Took months for another moment like that, but it was a start.
No idea if this helps, but I think huge numbers of people go through this & just don't talk about it.