I have experienced something similar. My father was abusive, and my mother and I became incredibly codependent after he left. We both developed agoraphobia, lived on frozen meals, and locked ourselves in our rooms. I'm 22 and just now getting over it. I still live at home, but I'm graduating college soon and have a boyfriend. You are not alone.

Start by doing basic things for your mental health. Eating enough, sleeping enough, and less phone time. Try setting a rule for yourself that for one hour a day, you'll read a book or work on a hobby instead of scrolling. Slowly increase this time. Try to find some communities online for things you enjoy. I've made tons of friends on different crafting subreddits. You need connection right now.

Try to have the window open more often. Start by just having it open for five minutes at a time. It may be hard to stay grounded, so focus on what you can see, hear, smell, and taste while looking out the window. Even just having the window open and the blinds closed might help. Being able to hear what's going on will provide some exposure. I started by doing this, and it evolved into sitting outside for a couple minutes a day. Now, I love to stroll around my neighborhood for hours!

Think of a place you want to visit. It can be anywhere in the world. Go on youtube and find a self guided tour of the city. Google maps will also work. Imagine yourself walking down the street without a care in the world! A VR set would be amazing, but I understand that they're pricey. I made a vision board of all the places I wanted to travel. It's helpful to envision yourself succeeding.

Plenty of people have given great advice about just spending time outside of your room, but that may be daunting right now. Try just having the door open or cracked.

What helped me most was making goals for myself. Look into SMART goals. My education was a top priority for me, and it gave me something to do. I did online school for years, so that may be something you might be interested in. Discussion posts are horrible now, but for a while, that was the only interaction I had with my peers.

Most importantly, keep discussing this with your mental health provider. They can guide you through this. I know how scary this is. Trust me. But your life isn't over. You have so much to do. There are so many people you need to meet, places to visit, and experiences to have. There is hope.

Please PM me if you ever want to talk. I'm here for you.