Anxiety and SCREAMING!!!

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I'm about 15 weeks pregnant with first child.

I work from home. I have started to suffer really bad social anxiety to the point I find it difficult to go into shops where I know the owners. Strangers are fine, very close friends are fine, but I can't handle acquaintances Also I don't feel like going anywhere without DP and I was very very independent before pregnancy. I am quite happy staying at home for days on end and not seeing anyone.

But this isn't the real issue. The issue is screaming. Probably once a day on average I absolutely scream at DP which is just horrible. At the time I feel deeply emotional and like he's abandoning me (because he's watching the telly) which is ridiculous afterward but very scary at the time. Its horrible, I keep apologising to him then doing it again, I almost feel like I can't control it. But I HAVE to get a handle on this, it's no good for anyone.

I'm thinking increase exercise, get more fresh air, try to 'catch' my thoughts before I go batshit. Any other ideas? I really don't want my baby's first times hearing to be of me screaming

I'm sure it will settle by then, I was very hormonal in those earlier weeks, by time baby was born it had all gone. Maybe ask your midwife to refer you for some talk therapy? My midwives have their own scheme, If not then the Dr can

Have you heard of the 3-column technique? I learned it it CBT as a way of getting a handle on emotions that feel uncontrollable. You make 3 columns on a piece of paper. In the first column you write down your thought, e.g. "DP doesn't care about me, he prefers the TV over me". I'm the second you write down the 'cognitive distortion', ie why that thought is irrational, e.g. because it's trying to read his mind, or jumping to conclusions about his intentions, or it's magnifying a small annoyance into something huge. Then in the 3rd column you write a rational alternative thought, e.g. "DP and I have a solid, committed relationship (if that's the case!). I feel like I need more support than usual in my pregnancy, so I'll explain that to him and plan some things that will help me feel supported (self-care, date night, reassessing who does what household jobs etc.)"
This link explains it better than I have!
<a class="break-all" href="https://www.google.co.uk/url?sa=t&source=web&rct=j&url=theducklows.ca/downloads/Triple_Column_for_Emotions.pdf&ved=2ahUKEwjKuZL38MPaAhXBIMAKHR0xAyAQFjABegQIBhAB&usg=AOvVaw2cZIa9XjHJH8XxSiYVZkj3" rel="nofollow" target="_blank">www.google.co.uk/url?sa=t&source=web&rct=j&url=theducklows.ca/downloads/Triple_Column_for_Emotions.pdf&ved=2ahUKEwjKuZL38MPaAhXBIMAKHR0xAyAQFjABegQIBhAB&usg=AOvVaw2cZIa9XjHJH8XxSiYVZkj3