Thank you - really!
It has been a relief to come on here and find such support.
I am glad I went and started the process. The GP was female but young, and very "undramatic" about it all (which I suppose is good

). I do feel she listened, but obviously there is no magic "fix" so throwing 2 out of 3 options (AD and CBT) at it counts as a result. For now.
Hobbies... I make sure I walk and aim for 11000 steps a day (I have a desk-based job, so I need the air and activity - having a dog helps with ensuring I go out. Friends too - I may not feel like it, but if we're meeting up for a coffee or cocktail (mocktail for me for now -- not that I drink normally. Covid sent me teetotal and I quite liked it), I make sure I go and that we say yes to "outings". Sitting at home "angsting" certainly doesn't help - going out may, but it won't make it worse.
I swim -- or try to. Finding it hard currently to go as the thought of getting there (10 mins away so not hard!), changing, doing it and changing again feels like a lot these days. As do general showering/getting up and routines. But I'm working on it and making myself do what I have to do. Swimming will come at some point again.
I have started delegating. Which helps! Teen doing her own laundry during summer hols. having my partner around ditto (He normally works away from home 4 days a week, so I've been juggling dog, house, shopping, cooking, steering teen thru GCSEs and my own work pretty much on my own for most of the time. Which didn't - apparently - go as well as I thought as I have now stumbled and lost my mojo a bit.
Thyroid is in control (I don't have one so am being monitored regularly to ensure my thyroxine meds are correct and all is steady on that front. Which it is).
I am hopeful this will get better incrementally over the coming weeks and months. Signing up for the CBT now and hoping for a short wait list.