How to make myself do anything

Where I'm at now sucks. Im on the spectrum and never had any real practice talking to people. I don't know.. I just lie in my room all day crying wishing I could do things and talk to people without panicking and crying more. trying to see a therapist, but the wait is months and all I have to do in the meantime is rot,but I physically can't take it anymore I'm going insane from being in this position for so many years, from the loneliness, the lack of sleep, the anxiety. it's all shit I don't know