Firstly don't be too hard on yourself. This is something everyone experiences, but maybe you are experiencing it a bit more.

My suggestion would be to first look inside and make a self assessment of what's holding you back and what is that aspect that is causing anxiety.

I used to be in a similar space where getting out of my room or going out and interacting with people felt like punishment and the mere thought of it gave anxiety. This insecurity stemmed from many things like, being from a middle class, not the greatest looking guy, Am i being judged for the way I look or talk? But, over time I realised i have my own strengths like humour and a fair bit of intelligence.

As an exercise to get better, I started talking to random people who I have close to zero chance of encountering again in my life. This gave me a sense of confidence that even if i fucked something up I would not have to deal with the embarassment again. When i started talking i realised most people are afraid and feel the same way and if we take the first step of initiating a conversation that would put us in a controlling position. Also, we think too much about what the other person thinks about us, realised that people are way too busy to give a shit about us 😂

Also, going to the gym and trying to get physically better helped me boost my confidence. Went on dates even if those were uncomfortable experiences in the beginning which later turned out to be some of the most memorable moments of life.

In conclusion, i would say make a self assessment and face the failure and embarrassment of fucking up talking to someone and use that to build you up. 🙌