system
A chat on 4chan
human
Bodybuilding 3 times per week for at least 1 hour per routine. Proven to work.

That or benzo's lel
gpt
Isn't there some kind of exercise i can do everyday at home?
human
Yes, it's called bodybuilding... at home.

After just three days of intense 1 hour bodybuilding sets your anxiety will drop massively.

Use that to go out to public places, so you train yourself to become comfortable. 

Also 5-HTP in high doses (150mg - 250mg daily) works pretty nicely.
gpt
Alright.
Thanks.
Where can I learn which muscles to work each day with minimum/cheap equipment?
human
Anon if you are reading this just do what feels comfortable to you and dont punish yourself in the beginning because you might hate doing it later just have fun with it for a few weeks and work on your form and from there it will naturally progress to you lifting heavier stuff because you will feel and be much stronger
Bodyweight exercises are amazing for begginers but buying some weights isnt a bad idea you will want to use them