„If only“ is a red flag. It’s stupid because it’s naive, unreflected counterfactual thinking. I don’t trust people who seriously use this phrase.

People think it means „there should be a simple solution to this“ but what it actually means is revealed by dissecting its components:

„if“ - „I’m unhappy with the uncertainty of future outcomes and the optionality of the situation because I prefer a certain route or outcome.“

„only“ - „I’m unhappy with the complexity of the matter at hand because I prefer the comfort of thinking less about it.“

„If only“ just indicates you’re unhappy with realty but since reality doesn’t give a shit about that you can just skip this nonsense.