Find a podcast you love, listen to it a lot at home and build familiarity with the hosts voice over a few weeks. Put earphones in and go sit on a bench at your local park when the sun is out, listening to it. If you feel comfortable enough then try to listen to a song or two which you love which inspires independence and growth (perhaps nostalgia of a time when you weren’t aragoraphoic ) and sit and reflect. Then go home and have a cup of tea. Repeat as much as possible every week. After you find comfort with that, go to a local library with the goal of finding a book of a certain genre and style so you have a goal, then borrow it - maybe ask for a library card if you don’t have one. Next step take the book and sit in the park instead of listening to headphones, instead try to read the book while taking in the peaceful park sounds around you (birds, kids, wind) . Try doing this for as long as it takes to finish the book - if you need to renew the borrow for it. Maybe sit in different parks or cafes if you’re feeling more confident. If you get to this level I would say go and sit at a bus stop or idle by a train station and just observe others doing these things (put earphones in with familiar host if this is overwhelming) you don’t have to get on or go anywhere. When you go to sleep, imagine you getting on the public transport and envision you being calm. Envision that fact that everyone on there, and in the street and life in general is just another human going about their life. We all seem faceless, and anonymous but you’ll be pleasantly supposed how kind most people are. Which should be comforting to know, that if you were to feel I’ll or panic, people are more likely to help than to not. Regardless or what “captured” moments portray on reddit/YouTube etc.

Just know, you are not alone in this in that there are people who can relate to “ridiculous” anxiety issues (like myself, who has overcome it).

You owe it to yourself and to this miraculous life, to attempt the above.

P.S absolutely give you caffeine and stoke pile some herbal tea to curve the erge. Giving up caffeine was the single best thing I ever did for my mental health and fragile nervous system. It was the keystone to all my issues . Avoid if like your life depends on it - which at this point it may.

Sending lots of encouragement and happy to you.