Social anxiety and agoraphobia can be very disabling, especially if you are also on the spectrum. I know how hard it can be to leave the house when you feel overly self-conscious or vulnerable. I prefer to go outside at night, when it's dark. I take my dog so I'm safe, and I get used to the feeling of being outside. I also have oversized sunglasses so that if I'm out in the day I don't feel obliged to make eye contact with anyone. Some people like to wear earbuds and listen to music to calm their nerves, but I don't do that myself.
The other part of your question about making social connections is more difficult, unfortunately. I just wanted to say that I hear you, I have empathy, and you aren't alone. If you like dogs, they can really help to bridge that gap between indoor / outdoor lifestyles, they can help you feel secure, and they can help to start conversations if you so choose (e.g., at the dog park or with other dog lovers).
Writing on WP is also helpful when you just want to connect with someone who understands.
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I never give you my number, I only give you my situation.
Beatles