Hi Gemma, thank you so much for replying to me. I wasn't even aware that the being scared to talk thing was a compulsion. Also, I'm not sure what behaviours I am doing either, my anxiety just used to always centre around my breathing, so I'd have moments where I felt like I couldn't breathe and I'd concentrate on it until it felt better and then one day I just couldn't take my awareness away from it, so the fear started that I would be aware forever. This time though, I dont know how it came back, it just seems to have all come out of no where.
I'll look into that book you suggested, I'll take anything that can help right now lol.
Thank you !