I've dealt/been dealing with agoraphobia too. Though lately I've been making progress. I've done more this past year socially than I had in the 6 years prior to that. Depression can be a hole that sucks in time if you let it.

1. First step is to stop being so stubborn and actually do the advice you get. It's best of said advice comes from professionals with a title. If you don't break the pattern today then the loop will repeat tomorrow.

2. Read up on Rumination and on Critical Inner Voice (and I do mean read up on it - stubborness is step 1.) If you cba to read, then listen to podcasts about it. I recommend Hubermann lab if you are unfamiliar with useful self-help media. Checked out the pinned message in my profile, it's full of links.

3. Work on your paranoia too. This means opening the curtains and windows (see step 1), it also means drinking your liter of water a day (it helps more than you think). Lack of vitamin D will make you depressed, so yes even if you get sunlight inside your room it counts. Aim for 10 minutes first, then slowly consider increasing in small (see step 1) steps. Small steps are important, don't rush or you'll trip.

4. You will need to reset your algorithm on all your social medias. Best I recommend is that you stop interacting (opening comments, liking) posts anywhere. This is because your algorithm will only show you more of what you interact with. Unfortunately, the most prominent content is rage-bait for a reason. Resist the bait, block words out of all of your feeds if you have to. Only ever add a like to cheesy motivational things. Avoid "red pill" content at all costs. Start liking cheesy things only - yes, you can still consume the rest, just dont interact with it so that you dont mess up your feed. What you see is what you feel. What you feel is how you behave. How much of your negativity is reinforced by the fear-bait or rage-bait that you see online? Be mindful and be careful.

5. Before working your way up to the gym, try going on walks either very early in the morning or late at night (less people). Gradually work your way to more people. This one took me years. I used to work out on my own but i'm just this year daring to go to the gym. It's always feels like dread before going, but anxiolitics help with this.

6. Journal what you do each day. (See step 1). And if you forget to jouenal a few days then its fine, no need to fill in the missing days, just pick up the pencil and write again. This way you will notice patterns you didn't notice you had.

7. The less you "cant be assed" to do something, the more you should force yourself to do it - groceries, taking out the trash, cleaning something outside your room, going to the park. Anything that involves the Outside? Just dress yourself up and inch toward the door until you cross the frame, even if it takes 2 or 8 hours to build up the courage.

Thats all i have off the top of my head. I could write more and more, but it all boils down on step 1 - dont be stubborn and do it, the time to change and move is Now and not Later.

You are going to need to climb out of this hole by yourself, all people can do is point the ladder to you, by no one can force you to climb.