i plan things in advance when i have to go out so that lessens the anxiety knowing that i am doing something ahead of time i am prepared so less anxious about it. i also remind myself that no matter how much i think i am going to dissolve into dust when i walk out the door, it actually will not happen, so i just take a deep breath and jump out like jumping into a cold pool. i know a panic attack will not kill me. but mostly i stick to a schedule of what needs to be done out of the home and have my safe places to go and stick to a routine.