Idk if this would be any help for you, but it helped me personally. I started going out for small period of time to just sit or walk around at a park. I try to go early when there are less people, and I bring a book of some sort of activity I can focus on in case I start feeling overwhelmed or panicky. I’m still working on going to more populated areas alone, so I don’t have anything specific for those scenarios unfortunately 😭

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