step 1 - See a professional. It works for lots of people. It can work for you.

for me - I went the medication route and it didn't work for me. It may seem cringe but watching these videos changed my life.

https://www.youtube.com/watch?v=xt-cnPHBcBM

https://www.youtube.com/watch?v=Qv0oTrpFOPM

So for me the solution was

* exercise

* motorcycles

And after hanging out with other bikers I've learned a lot of people are dealing with issues.

Good luck on your journey!