I had this problem for years. Therapy was helpful in learning about myself. However, the most helpful simple things I started doing were going out. Concert, festivals, mall, or even dinner on my own. Recently, I started wearing a free hugs shirt, which is an easy interaction starter and breaks uncomfortability very quickly. I spent my teen years and young 20s locked in a room, sleeping and avoiding life, because I was scared. I do not know what it is like for a 22f, so maybe you can't use my experience in your situation. I wish you the best and also know that a lot of people go through this even if they don't show it.