Here are 15 steps I recommend you to do: Do sports (at home, if you feel more confortable) but 3x 30min/week. Desensitize yourself (little by little) by exposing you to some situation that make you uncomfortable/anxious. Start going out of your comfort zone at home: take cold showers. Do it. Eat more greens, oilseeds, fresh fruits and food rich in magnesium such as: raw spinach, fish, beans, lentils, avocados, brown rice, bananas, figs and chocolate. Do a cure of prebiotic and probiotic. Brain and gut are linked. If you have a pet, cuddle with it more often and take care of it. It will make you shift your focus to something else. Try to catch the sun everyday for 10mins. Check your levels of vit D and B12 (adjust with supplements if needed). Learn how to breathe and cardiac coherence. Yoga, you can find plenty of stuff online. Mindfulness meditation, it’s not hard, stick to it. If you feel anxiety, let it come, don’t fight against it. Take deep breath (inhale for 6 seconds, hold for 2, exhale for 6. Do it again). Instead of reacting with resistance and fear to the sensations, you are going to respond with curiosity and excitement. Sleep enough (7 to 9hours/night). The earlier you wake up, the better. Quit smoking and avoid drinking alcohol. Smile. Smiling, even for nothing, tricks the mind and releases happy hormones. Anxiety is always going to be there because it’s a normal mechanism of protection.

You have to consult psychiatrist and start taking medication and psychotherapy to come out of the problem

Your symptoms are suggestive of anxiety disorder and there is a need to start medications for the same.