Well it's a little unconventional (I call this 'last ditch hail mary desperation therapy' and it might not work unless you really are desperate to get over SA or otherwise you'll go nuts)
Step 1.) Reach 29 and realise how much I suck and how depressed I am that I'm a shut-in unemployed virgin with virtually no social life
Step 2.) Join SA forum out of desperation having decided to top myself on my 30th birthday.
Step 3.) Realise how many people on SA forums have jobs and partners and think - screw this. If they can so can I! GET MAD! Grrrr raaaah
Step 4.) Join a dating site for the first time ever. So what if I fail, at least I'll be doing something.
Step 5.) Go on first ever date. Never see her again. But at least I managed to go through with it.
Give myself credit for doing it. See it as a big step forward and not a failure
Step 6.) Have nervous breakdown (um, you might want to skip step 6 if possible)
Step 7.) Get CBT therapy off NHS which doesn't work because my therapist hates me. However I do get prescribed quetiapine, which DOES work and has been a massive help. PRO-TIP: get the right meds
Step 8.) Go on another date. Keep posting online and keep trying to give myself credit for trying my best, even though I'm not in the best place.
See it as another epic win.
Step 9.) Go on another date. Have to travel across the country to meet her. Do this, despite public panic attack on London Underground and also on our second date. Form first ever relationship. Move up to be with her.
Step 10.) Get dumped after brief 5-month relationship. Get job and manage to work it for 3 months, then get sacked. Um...
End result:
I did a bunch of stuff and failed at it BUT I'm a load better and I'm back on the dating sites and I know I can do what I need to live with my social phobia. Stuff that was hard is now easy. All by forcing myself to do stuff AND being proud of myself that I did it, rather than beating myself up that it wasn't perfect everytime it didn't work out.