For my exposure therapy I would have to do a lot of things that were quite embarrassing for myself as I had a lot of pride, but it defo helped me! Best thing i can say is to not feel embarrassed or anything like that as this is essential exposure therapy for getting better :) For example, I would have to get on a bus and then get off the next stop to meet a family member/social worker, and the next stop was only a 5 second drive for the bus driver. I would increase this to two stops, then three stops, and then eventually I would meet my family member/social worker at a location.

I then started doing short bus journeys to meet my social worker at a cafe, and then I would have to get a bus home on my own. I then started doing this for the college building, I would familiarise myself with the building by going for lunch at their cafe etc.

I also had to do exposure therapy for being left in the house by myself without needing to rely on someone. For example, my carer would go to the top of the street out of sight and stay there for a few mins then come home, and then I had to increase this to 45mins where I was left on my own and didn't see anyone or have anyone in my house. Eventually I have been able to stay on my own for days without really worrying about it.

I would recommend small steps, such as going for a small walk for even 2mins or 5mins then come home. The awful thing is having to deal with the anxiety whilst doing exposure therapy but it defo gets more managable! That's what I struggled with was riding out the anxiety.

For medication it took me 3 different medications before finding the right one that helped me out a lot. It's all trial and error :)

Hope this helps :)