Setting up a routine to stick to

Hi guys.

I’m sick of wallowing in depression and anxiety and want to at least try my best to recover.

I got this from excessive masturbation. My symptoms are on the left side

I’ve been to PTs who gave me stretches and I’m gonna start doing those consistently to at least calm my pelvic floor down and reduce urinary / bowel movement issues.

Other than that, I’ve seen people on here recommending certain exercises like glute bridges, etc.

For those who have gotten better or trying a routine could you please list some of these exercises that have helped you?