If you feel like it might be overwhelming to go out to a brand new place on your own or that your paranoia might cause you distress, perhaps you could try a ‘graduated’ approach. First trip visit a place either close to home or another familiar place, maybe 10 minutes in new territory. The following week do a 15 minute jaunt outside your comfort zone, then 20 and so on. Building up might make it less overwhelming.

If you are interested in fitness, may I suggest a personal trainer? Semi private lessons can be very affordable, its a weekly commitment and I found it less intimidating because its small group size (or private if you splash extra coin). Its important to pick one with your values though, fr example when I was seeking one out I had a few key objectives: no one who suggest protein powders and chemicals love real food, no one who thinks pain is gain, someone who uses positive reinforcement and not abuse to motivate me, etc. I found a PT and now a friend in the deal, and its great stress relief getting outside in the air working my butt off.

When I couldn’t afford therapy I dropped into free guided meditation sessions at the local Buddhist temple. Meditation has helped me so much, and while I m quite outgoing, the people I met at my meditation centre were often soft spoken and introverted, which you might find familiar. I also use guided meditations on my iPod, favorutie set I keep recommending is ‘guided meditations for busy people’ by Bodhipaksa. Took me a year of doing them few times a week at least, but almost like magic I woke up a year later and could control much of my anxiety through clearing my mind, breating exercises, etc. I also sleep much better now. Might help for your paranoia/anxiety.

Hope this helps 🙂