Have you spoken to a therapist about this at all? The occupational side of psychotherapy often looks at anxiety and how it affects one in their day to day life - They may be able to help.
I am due to start a course on anxiety in the new year, which is to look at coping mechanisms in a group situation, as my specific problem is social anxiety.
I hope you do manage to get out, even if just outside your door to start with as I have learnt from people in the past that the longer you wait, the harder it can feel.
Music, taking your time and trusting yourself I think are the best things. There is no set amount that has to be done at any one time.
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