My puppy destroys stuff when I'm at home and is terrified to go outside

So I've adopted a puppy in July, she's currently 4 months old and she's 31lbs.

Thing is, I've trained her to not be so overly excited when I get home from work because I want her to be able to be fine when she's by herself (which doesn't happen a lot because I mostly work from home and only leave the house to go to the gym) and I don't want her to jump on other people cause she's quite big for her age.

She NEVER destroyed anything when I'm away, just stole my shoes and left them near her. But the thing is, sometimes when I'm at home working she randomly starts tearing the pillows of the couch apart. Just right now I was taking a shower and when I got out the living room was covered in foam. Earlier I went to the supermarket and when I got home there was nothing different.

Is she trying to call my attention? I don't get it.

Other thing is, she's absolutely terrified to go outside. I've tried walking on quieter streets and it's mostly okay, but then any small noise she hears and she gets crazy scared. She's also terrified of putting on the leash. This is particularly concerning for me because she's very energetic and walking might help her release some energy but she always runs away from me at home when she sees me with the leash and gets frozen scared, it breaks my heart. It scares me because she'll definitely get bigger so I need her to listen to me when we're outside, but when she gets scared on the streets she never listens to me.

What should I do? :/