How to Cope With Agoraphobia

upset woman curled in ball in front of window at home

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Panic disorder is a type of anxiety disorder that is marked by recurrent and typically unanticipated panic attacks. Panic attacks are characterized by a combination of many frightening physical symptoms and upsetting thoughts. For instance, during a panic attack, a person may experience physical sensations, such as shortness of breath, shaking, accelerated heart rate, and chest pain. Additionally, the person may become afraid that they are having a medical emergency, experience feelings of depersonalization and derealization, and even fear that they are dying.

In spite of these disturbing symptoms, most people with panic disorder will learn strategies to overcome panic attacks. There are many safe and effective treatment options that can assist in recovering from this condition. However, some will cope with the illness through unhealthy means. Approximately one-third of people diagnosed with panic disorder will develop a separate mental health disorder known as agoraphobia.

What Is Agoraphobia?

Agoraphobia involves intense fear and anxiety about your panic attacks. You may worry that you will have a panic attack in a place or situation in which escape would be difficult. You may also be afraid that you will humiliate yourself in front of others. Additionally, many people with agoraphobia are fearful of having panic attacks in places where no one would be available to help them.

The extreme fear and anxiety associated with agoraphobia often lead to avoidance behaviors. This occurs when you choose to stay away from various places and situations that you fear will trigger a panic attack.

Avoidance behaviors vary from person to person and may include distancing yourself from means of transportation, open spaces, and large crowds. Avoidance behaviors can greatly limit your quality of life. It is possible for these fears and avoidant behaviors to become so extreme that you become completely homebound out of fear.

How to Reduce Symptoms of Agoraphobia

If you are afraid to leave your home due to agoraphobia, you are most likely experiencing feelings of loneliness and isolation. However, there are some steps you can take to manage your symptoms. The following explains ways to cope with and overcome your avoidance behaviors.

Seek Professional Help

Agoraphobia is a treatable condition. There are many mental health specialists who will be able to review your symptoms, diagnose your condition, and develop a treatment plan. These specialists will be prepared to provide you with a safe and effective recovery plan.

Agoraphobia typically develops within the first year that a person begins having persistent and unexpected panic attacks. Therefore, it is important to seek out professional help as soon as symptoms arise.

However, even people with disabling and long-term agoraphobia typically have positive results and improvements through professional help.

Learn Relaxation Techniques

Relaxation techniques are self-help strategies that can help alleviate your feelings of anxiety. These techniques can assist in easing tension throughout the body and relaxing any nervousness of the mind.

Relaxation techniques can be easily learned from home and at your own pace. Start practicing these strategies to manage panic attacks, reduce negative thoughts and elicit your relaxation response.

Practice Desensitization

Desensitization is a popular coping technique that can be learned on your own or through therapy. Imaginal desensitization involves the use of your imagination to help overcome triggers associated with your panic attacks and feelings of anxiety. Desensitization works by helping you gradually unlearn your fears.

Desensitization begins by gradually imaging yourself in anxiety-provoking situations while learning how to relax through your feelings of apprehension.

While picturing yourself in places or situations that typically trigger panic attacks, you will use a relaxation technique to work through your fears and anxieties.

Over time, you may be able to visualize yourself in feared situations and yet feel in control of your anxiety. By learning to relax through panic-inducing visualizations, you will eventually be able to reduce panic and avoidance behaviors.

Reduce Your Stress

Stress can be a major source of anxiety. Stress has been known to contribute to many physical and mental health problems. Additionally, too much stress can potentially trigger some of your symptoms. To reduce your panic and anxiety symptoms, learn some stress management techniques.

10 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Additional Reading

By Katharina Star, PhD
Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness.