Agoraphobia: Four Things I Had To Change Before Healing Could Begin.
Agoraphobia is an anxiety disorder that often includes symptoms of panic. These are some of the things I was told to do (or stop doing) when recovering from agoraphobia.
Avoid shopping malls and large stores, don't drive or be in a car, avoid busy streets and high places, never travel alone or without telling someone you know where you are going and when to expect you back.
I can't tell you how many times I had to fight my way out of obligated situations because I knew it wasn't healthy for me to be there. What's worse is people would get offended by this and act like the situation was my fault (even though they didn't have those same reservations). It was a lot of work, but I got better.
If you're afraid of crowds, try not to go to crowded places. That's just rude, and you may end up feeling like you don't belong. If this is an issue for you, try a few things to overcome your fear of the difference between the real world and a crowd. Make friends with people in your area who have agoraphobia and see if they can practice with you. Look up websites that help people overcome agoraphobia by using acting techniques such as drama or play therapy. There are also techniques to help gain perspective on a given situation that has people in panic mode (I found them online).
I was told to stop going out at all by my doctor, but I didn't follow his advice until I had exhausted every other option. Take time to assess your situation and figure out what the best thing is for you.
The breathing techniques are very helpful in coping with anxiety before it gets the best of you by using diaphragmatic breathing (breathing through your diaphragm), and taking deep breaths in for a count of four, holding them for a count of four, and exhaling for a count of eight. This can be mastered not just when you're feeling anxious, but also when you're physically active (exercise is good).
Meditation is also very helpful in maintaining the calm and balance of your mind. If you haven't already, I'd recommend finding a book that speaks to you about getting started.
Reading is another great way to take your mind off of anxiety and other negative thoughts. Get yourself a cup of coffee or tea, pick up a book, and start reading! It's great for relaxation as well as concentration.
I was also told not to volunteer at any specific place because volunteering is hard on someone with agoraphobia, especially if they have social phobia (an insecurity disorder). It's not good for their mental health to be around people who might frighten them.
When was the last time you had an adventure? If you're too busy or don't want to go somewhere, why not see if a friend will volunteer to take you somewhere that can help you get over your fears.
As long as there's life and the possibility of good, learn to live in a way that promotes the life of others. Find something you love doing, and do it! Make time for yourself and dedicate it to bettering your mental health.
If there's a healthy way for someone to be enjoying themselves without causing harm to anyone else, I'd say that's exactly what we should be doing (within reason).
I don't have agoraphobia, but I do have social anxiety. Sometimes when I'm out and someone starts talking to me, I can feel myself being triggered by them in a way that keeps me from developing any kind of conversation. This is something that isn't uncommon among people with social anxiety disorder, because the more they try to relax and be friendly, the more their unwanted thoughts control their mind. It's a vicious cycle.
So how do you get over this? Like anything else, it's going to take time. You should learn about your own situation and start practicing new things such as breathing or meditation until you can get through every day without letting your mind create these triggers (because we all have them).
Starting small is the best way. For example, if I'm out with somebody and they stop to talk, I'll listen to what's being said and try to internalize it even though it's making me feel more like an outsider than a friend. Once I've listened for a bit, I'll say something back.
The key here is getting over the fear of going out. If you're in a similar situation where you want to socialize but are afraid of what others will think about you when you fail or act nervous/rude/etc. remind yourself that you want to get better and don't have any other choice than to try.
After I read this, I'm beginning to wonder if anxiety is something that will never go away. No matter how much I try to take my mind off of it, it always seems like the stress is still there (and even more so in certain situations). I've been working on my anxiety lately, but I'm not sure if it's helping much.
There are many things that will help your anxiety such as talking to a doctor about what you're going through and finding a good way to cope with your social phobia and other agoraphobia symptoms.
The main thing is not to give up. It's hard work, but it can be done!
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Source: Agoraphobia: Four Things I Had To Change Before Healing Could Begin. By Michael Robison for http://www.surviveanyanxiety.com on 2014-03-11 .
Conclusion
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