How do I just start living and stop being scared of doing anything but my routine?

I got into this really bad space where I just get comfortable in my routine. For example if I have a doctors appointment the next day or something planned… I spend the whole day ruminating or freaking out about it. Then I don’t sleep, etc. Like I can’t even live the day normally because I freak out. Well tomorrow I signed up for a club at my school. And we meet pretty early. I really want to just cancel but you can only have so many absences. I have none bc we only met 2x. But I didn’t make any friends and got sad. I’m also finishing grad school so I’m gonna get a full time job soon. I have to fix this issue before I work I know it’s not good. I told myself I have to get out there and do things because I’ll sit the whole day at home and not talk to anyone. I haven’t made a single friends in undergrad or grad school except for kind of acquaintances in undergrad but nothing now. I have basically no friends outside of school and I feel lonely. My family yells at me if I talk about this and I feel stunted.

I signed up for activities around me but I don’t care for them and I don’t make any friends honestly. I know it’s bad to be focused on just one thing but I feel constantly uncomfortable like this exposure therapy thing isn’t doing anything. I’m also incredibly overwhelmed with school work and with how I feel mentally it’s been hard to keep up. Everyone is dissapointed in me, from my family. Again I don’t want to go tomorrow but I think I just have to. I don’t recognize myself from a few years ago. I’m also always sad or tearing up.