When this happens I believe that you must get outside your space before the shrunken thoughts get bigger than you and end up suffocating. Only when you remove yourself from that space can you gain perspective and see the world for how big, beautiful, scary and alive it is. The worlds reality puts everything in perspective for you very quickly.
I lived such a small life today.
Eventually I forced myself to leave my space to get a little human interaction and stop myself from drowing in drama and self pity.
And that saved me.