Nobody can give you a timeline, especially for going out with friends, which usually means noise with the alcohol.

The chiro probably used the twist the head and pop the neck adjustment. This does not help with C-2 and above. It can strain them.

You mention anxiety. It appears many who 'need to' or 'rely on' going out for a drink use that alcohol to depress their anxiety levels. It is important to learn skills to reduce anxiety levels without alcohol. Concussion researchers have found that people with anxiety tendencies have the most trouble recovering from concussions. They can almost predict long recoveries based on preconcussion anxiety.

Grocery stores, especially when busy and noisy can be a struggle. The risk of over-stimulation is high. Most are not impact by fluorescent lights as much as they are from all of the other stimulation.

For the near term, it sounds like you need to slow down your life. Just because the rest of your body works does not mean you are ready to get back into it. Brain injuries take time and patience to recover. You need to figure out what your brain and body needs. This will be your task. The pros can only help you sort things out. The only think your doc said that matters was "stop if symptoms come back." Symptoms can return the day after overdoing it. Pay attention so you can try to sort it out.