Yes dencun upgrade is completed however its purpose is to scale L2 thats why you will noticed that the gas fee like zksync, starknet, linea and many more has been reduced since the upgrade.

I think OPs case is unfortunate even though he has tokens worth like that we really need to spend a lot on gas on eth just to use send or trade that tokens. Not advisable to use eth for low transactions now its gonna be a big waste.