Anxiety really shut me down a few years back. So much so that I struggled to walk to the shops let alone a longer distance.
Glad you got some help via CBT.
I still have the odd Anxiety flare up and panic attack, but they are generally (and likely happen) when tired.
As already mentioned just get out and ride, don’t fret over the distance, time etc, just ride.
I did exactly this last night and it really does help clear the mind. The biggest battle I have is convincing myself to go out and ride or go for a run in the first place, but 99 percent of the time its totally worth it.