Something that's helped me in this situation is to explicitly tell people "I'm only looking for someone to listen please don't suggest anything to help". Otherwise as you said people want to help, and generally if someone is telling you an issue they are looking for a solution.
It can feel weird sometimes, but I think you get way better outcomes when the person knows how you want them to respond. Then you don't have to worry about not letting them fix things or absolving guilt if they can't. If you don't expect them to know then that's a perfect reason to tell them, and you can be super nice about it and say something like "Hey I really appreciate you trying to help but the thing that will help me most right now is just listening and not suggesting anything".
Edit: sorry in advance for the suggestion if it isn't what you're looking for haha, just sharing what's worked well for me
This is basically what I do with friends in private. Works well. :)
The problem I run into outside of controlled situations is the same one I have with my dairy allergy. I can’t eat the food at most social events. This either makes people uncomfortable or they feel sorry for me. Then they expect me to make them feel better about my allergy.
Adjust for any number of things.
Anyone with ADHD ends up getting asked “have you tried writing a todo list” no matter how hard they try to avoid it.
It can feel weird sometimes, but I think you get way better outcomes when the person knows how you want them to respond. Then you don't have to worry about not letting them fix things or absolving guilt if they can't. If you don't expect them to know then that's a perfect reason to tell them, and you can be super nice about it and say something like "Hey I really appreciate you trying to help but the thing that will help me most right now is just listening and not suggesting anything".
Edit: sorry in advance for the suggestion if it isn't what you're looking for haha, just sharing what's worked well for me