Maybe try message a friend asking to come see you. Humans thrive off social interaction, although sometimes it does not feel like we do. But honestly the more social connections the more you’ll probably want to go out

Especially if you aren’t able to really get out of bed or out of the house, I would double up on what @Vickim said, but also add gaming. Personally, I play Stardew Valley, RimWorld (on peaceful bc geez can that game get intense), and other games of that sort to calm me down and get me distracted for at least a little when I’m extremely anxious. They don’t require too impressive of a computer either, and I’d say are rather affordable for the replayability that you get out of the game. If that’s not your kinda jig, watch some shows from your childhood! I always love revisiting cartoons from when I was younger or movies that I used to have on VHS.