What are the coping strategies that work for you?

Hello everyone.

Something I am really struggling with understanding advice and help from friends/family. People like to express their ways of dealing with the problems I have like they are an easy task.

Specifically dealing with social paralysis, and not being able to stop over thinking before reaching out thus leading to avoidance.

It seems to be that the done thing to be "mindful" and "exercise".

I am aware that one could make adjustments to adopt these habits.

What adjustments, protocols and tools do you guys use when dealing specifically with social paralysis, and not being able to stop over thinking before reaching out thus leading to avoidance.