{"id":34134,"date":"2017-02-28T08:00:40","date_gmt":"2017-02-28T16:00:40","guid":{"rendered":"http:\/\/www.goodtherapy.org\/blog\/?p=34134"},"modified":"2017-08-21T08:53:29","modified_gmt":"2017-08-21T15:53:29","slug":"how-to-overcome-the-debilitating-panic-of-agoraphobia","status":"publish","type":"post","link":"https:\/\/www.goodtherapy.org\/blog\/how-to-overcome-debilitating-panic-of-agoraphobia-0228175","title":{"rendered":"How to Overcome the Debilitating Panic of Agoraphobia"},"content":{"rendered":"

\"PersonAgoraphobia<\/a>, which involves a fear of leaving the house, driving on freeways or other roads, being in lines or in the open, and similar situations, is a condition that provokes anxiety<\/a> and panic attacks<\/a>.<\/p>\n

The uniquely debilitating characteristic of agoraphobia is that it is a self-perpetuating condition, often referred to as an \u201cemotional and physical cage.\u201d It effectively prevents the person experiencing it from doing the things that may bring healing\u2014like taking a walk, taking a trip, etc.\u2014because of the severity of the potential panic attacks when the person moves behind the boundaries of comfort.<\/p>\n

The physiological symptoms of a panic attack can include the inability to breathe, a feeling of physical paralysis, blurred vision, or dizziness to the point of fainting when the person moves beyond these perceived boundaries.<\/p>\n

If you struggle with agoraphobia, what can you do to help yourself overcome it?<\/p>\n

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Find a Therapist<\/a><\/h2>\n\t
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Recovery involves interventions on three fronts: (1) facing the panic, (2) implementing coping skills, and (3) addressing the underlying issues.<\/p>\n

Facing the Panic<\/h2>\n

There is a catch-22 in recovery from agoraphobia: you must learn to endure the panic attacks in order to stop having them. This involves finding a goal that is bigger than your anxieties and that is worth enduring the extreme discomfort, like being able to go to dinner with your family, taking a vacation, etc. Think of this as your motivation to heal yourself. Please be assured that in following these strategies, the attacks are likely to become less frequent and less severe in time, eventually disappearing altogether.<\/p>\n

As with any recovery process, it helps to locate yourself within your problems, envision yourself outside of them, and develop step-by-step strategies to make the transition.<\/p>\n

To start the recovery process, think of yourself as being trapped inside a barbed-wire enclosure; your freedom resides on the outside of this enclosure. The idea is the barbed wire represents your panic attacks, the emotional and physical cage of your self-perceived \u201cboundaries.\u201d In essence, you need to climb over the barbed-wire fence to freedom\u2014and this requires facing the barbs, or the panic attacks, in order to overcome their power.<\/p>\n

Repetition is necessary in order to heal. Every day, it is important to take yourself on a trip to face your panic, endure your panic, and ultimately, overcome your panic.<\/span><\/p>\n

Another useful metaphor to visualize is to think of yourself as a prisoner creating an escape plan. You will need to develop strategies for escaping your prison. It is like falling down a well and having to crawl back up over the jagged rocks to escape. As a prisoner with an escape plan, you know the journey will be a tough one, full of booby traps and pitfalls, but that your freedom lies beyond.<\/p>\n

Please know progress will be slow but steady, and that sometimes you will stretch your boundaries, but sometimes they will feel like they are shrinking around you. But don\u2019t be discouraged\u2014this is all part of the process of healing.<\/p>\n

To begin, set a small goal. Think of an activity you would like to try to participate in. An example is taking a trip to the library. If your destination is the library, you will have to endure the panic attack of driving or getting on the bus in order to travel there. However, once you arrive, if it is something you truly wanted to do and enjoy, your panic will likely subside, and you will likely feel better after you return home again.<\/p>\n

Repetition is necessary in order to heal. Every day, it is important to take yourself on a trip to face your panic, endure your panic, and ultimately, overcome your panic.<\/p>\n

Implementing Coping Skills<\/h2>\n

Coping skills may help you in the moment. Here are some tried strategies you can implement as the need arises. The point is to distract your mind<\/a> from the anxiety.<\/p>\n

Strategy 1: Counting<\/strong><\/p>\n