music is a good way of stopping your mind wandering be sure to have some on less when ya sat in, but tbh its this that is part of the problem you adapt to your soroundings so if your room is it, your not gonna be doing much interacting and socialiseing confidence is key it seems yours has been beat down along the line you need to start doing lil things for yaself like takeing walks change of scenery may seem insignificant but its amazeing what little things you draw confidence from, ive been in therapy over a year now and the dude i see is uk,s voice on mental illness we,ll have a chat mate see therapy isnt case specific thier is a general formular and the main thing is to have a structerd day as its when your sat doing nowt the think monster takes over (the mind) think of it as a monster as the more you thik the more it feeds and the bigger the problem seems, if you can get any time off id like you to come and stay for a weekend i think i can pass on some helpful info to you mate but needs to be up close n personal upto you mate if i had a license id be thier shout me anytime on msn mate, see the biggest part is to admit you have a problem the pro,s say!! i think youve demonstrated that by posting so your closer than you think to sorting it mate trus me