Word plug in AND chrome extension not working

I have somehow royally messed up Zotero on my computer. A few weeks ago the word plug-in stopped working (Error message: 'Word could not communicate with Zotero. Please ensure that Zotero is open and try again.') despite Zotero definitely being open. The only thing I can maybe link this to is updating my mac to Sonoma 14.3.1.

I tried all of the troubleshooting advice on the webpage, and haven't been able to make a change. I then made the mistake of upgrading to Zotero 7 and it did not improve the word situation, but the chrome extension also started giving the same error message. I re-installed zotero 6 and the chrome extension problem persists.

I have tried following the instructions on this web page, I cannot even load the link and find the tips re. host IP address a bit confusing.
https://www.zotero.org/support/kb/connector_zotero_unavailable

I also cannot connect to zotero in Google Docs, with the same error message that the Zotero app is not working.

Any help would be greatly appreciated!
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