I read some good advice at the end of the last lockdown which stressed the need to take things at a pace you were comfortable with - so if you feel overwhelmed just going outside your front door, make it your aim to be comfortable just stepping outside and then back in and build up from there. If you can't cope with going to do a food shop, just walk in and straight back out again. When you're comfortable doing that, go in to buy one item. Gradually build up until you can do a 'normal' shop. Same with meeting people - if you can't cope meeting someone for a walk, arrange to have them chat to you over your front gate for a few minutes.
The article was saying if you push yourself too far, you panic, feel overwhelmed and get even more stressed about going out next time. But if you do tiny steps and encourage yourself to go a little further each time, you will make much faster progress.
