Avoidant...can

My anxiety and panic are so bad that even when I begin to do something I need to do (in this instance, look at my emails and reply to them) I can't continue because I can't even stand to look at what I'm doing. My eyes dart in a different direction so I don't have to see and myheart starts goin nuts and I have to exit so I can't see it anymore. I've been getting messages piling up which is only making my anxiety worse. It's not that I'm afraid they'll be mad exactly, I just think it's like a severe irrational phobia of communicating with other people at all. Happens with people I'm close to as well at times, and it's making continuing life impossible. Not sure what to do honestly.............I feel so much pressure but I can't even do what I need to...I end up punishing myself bc I don't know what else to do...getting really bad........