First of all, you can do this! The way I think of it is that you need to expand your "safety zone." And right now your "safety zone" is just your home. What about leaving your house and walking down the street just until you're past comfortable and turning around and going back home? (Run, if you must, but in doing going just past that comfort zone, you're increasing your "safety zone!") If you can, make sure you do this when there are as little people around as possible to make things easier on yourself. Then when you become more comfortable in that zone during a time of day when few people are around, do it again when it's a bit busier. Repeat until that zone becomes "safe." Then start the process all over again with a wider radius. And if leaving your house and going down the street is too much, start with just stepping outside your front door until you get anxious and let that be the first step in the process.
To me, it's like when I first started running on the treadmill. When I first started I could only run 1 minute, followed by 3 minutes of walking, then running another minute, etc. I only did what I was comfortable with, but increased that level over time as I got stronger. Now I'm up to running 30 minutes 3 times a week. The point here is like @Hashi said to "push yourself," not "force yourself." When you "push" yourself, you become stronger and prouder of yourself as you see how you're growing, when you "force yourself," you reinforce the shame you have about being in this position in the first place.
To me, it's like when I first started running on the treadmill. When I first started I could only run 1 minute, followed by 3 minutes of walking, then running another minute, etc. I only did what I was comfortable with, but increased that level over time as I got stronger. Now I'm up to running 30 minutes 3 times a week. The point here is like @Hashi said to "push yourself," not "force yourself." When you "push" yourself, you become stronger and prouder of yourself as you see how you're growing, when you "force yourself," you reinforce the shame you have about being in this position in the first place.
