The guys in this forum are amazing and have an incredible amount of knowledge.
We are so lucky to have them.
Please be kind and gentle with yourself. . . I know how you feel but YOU CAN HEAL - YOU CAN!
First you need to work on the mental side of this.
The anxiety in your head goes to your muscles. Link to
Book.
So, #1 Reduce all stress in your life.
Forget what others are doing and make time for your self-treatment.
No need to tell them about your issue. Just say you have a groin strain and you need to focus on your rehab.
I do exercises 2 times a day.
Someone already posted this full routine.
Do it everyday.
Here is another one from a Pelvic Floor Physio.
Do it 3x a day.
Please stay positive.