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What is Agoraphobia?

Agoraphobia is an anxiety disorder associated with feelings of anxiety or even panic attacks in situations the person doesn’t consider safe or easy to get out of.

The reason these situations are unsafe is often that the individual feels they can’t escape if they get a panic attack.

That is why when people think of Agoraphobia, they imagine a person who never leaves their house.

Agoraphobia is a serious mental illness that can be incredibly debilitating. Often times, Exposure Therapy and CBT are used to treat it.

For more info about it, you can read my Complete Encyclopedia of Anxiety Disorders post. But for the purposes of this post, we’ll be discussing ways of managing Agoraphobia during the pandemic.

My Experience with Agoraphobia

I’ve always been very anxious about leaving my home and going far away since I was little. This eventually blossomed into full Agoraphobia in middle school when I had a mental breakdown.

I was terrified of anywhere I couldn’t escape from like buses, subways, and my classrooms. This eventually led me to not being able to go to school, doctor’s appointments, or even to friends’ houses.

At a point, I couldn’t even leave my house for a walk around the block without going into a level 10 panic attack.

To overcome it, I had to go through Exposure Therapy and CBT for over a year. It took a lot of hard work and anxiety, but I was finally able to go out again.

While I still struggle, I now know how to cope and keep it at bay so that I can live my life the way I want. In fact, I went on my first trip without my family just last year and had an incredible time despite all of my anxiety.

Because I’m so well acquainted with Agoraphobia, I know exactly what others in the same position are going through, especially now during this pandemic.

So I’ve got a roundup of some really great tips to help us get through this together!

Managing Agoraphobia During the Pandemic

If Agoraphobia is associated with the fear of going out due to anxiety-inducing situations, one might think people who have this disorder are currently thriving.

I mean, you’re being FORCED to stay home and not go anywhere. Doesn’t that sound like paradise?

Well, yes and no.

Yes, I am beyond thrilled that I can study, work, and volunteer from home without having to get out of my PJs. I’m also very excited about not having to commute anywhere. It’s literally the dream.

However, the problem with Agoraphobia is that the more you give in to it, the harder it is to manage.

So while I’m greatly enjoying myself now, once I actually have to start going back out it’ll be an incredibly difficult challenge because it would have been so long since I’ve done so.

By going to work, school, the gym, and out with friends, I consistently challenged my Agoraphobia and proved it wrong. I proved that I could go out and not have a panic attack. That I wouldn’t always be anxious when not at home.

It was basically Exposure Therapy on the daily.

However, now that I’m not going out, my mind is naturally falling into its Agoraphobic habits.

Whenever I do have to go out for groceries or something of the sorts, my brain goes into an instant panic and wants me to not go.

Even with something as simple as walking my dog in a different location, I still feel a rise in anxiety.

This is simply because of the tendencies of the disorder.

However, it is totally possible to not let it get in control of you regardless of the pandemic, and I’m going to show you exactly how to do that with these tips!

Tips:

Continue to go out in Safe Circumstances

The first thing you should do for managing Agoraphobia during the pandemic is to continue to go out frequently as long as you’re able to practice safety measures.

For example, I take my dogs out for a walk every single day at the park while maintaining distance from others and wearing a mask. Even if it’s in relatively the same areas every time, I’m still going out.

This fights back against your Agoraphobic desire to stay home the entire time.

By continuously doing this, you’re not giving in to the anxiety and desire to be at home and thus you’re going to keep that Agoraphobia under control.

Take it a step further

Going the same path every single day can get annoying and make you create a “safe zone” of areas you’re not anxious in, and anywhere outside of this zone will be stress-inducing.

To further challenge those Agoraphobic habits, try and go to different places each time.

If you’re only going out for exercise, try jogging a different path. Or, drive to a completely new park and jog there.

If you’ve been going to patios, don’t keep going to the same ones but try out other restaurants too.

Keep things fresh and challenging so that you don’t end up creating “safe zones” because it’ll make adapting to going outside even harder in the future.

Take it from me; when my brother asked to hike together in a park I wasn’t familiar with and that wasn’t close to me, I got instantly panicky because I had created a “safe zone” for myself that I wanted to stay in.

I knew this meant my Agoraphobia was acting up, so I forced myself to go to this other park instead. And it was totally fine!

It can be something as simple as entering a green area through a different entrance or going to an off-beat path.

Take it ANOTHER step further

If you have the luxury of driving or know a loved one who does, try to go to places that are far away once in a while.

For example, there are a lot of small cities, farms, and provincial parks outside of Toronto (where I live), which are often 1+ hour-long drives.

By going super far outside of your “safety zone” you’re really going to be challenging that Agoraphobia. And that’s good because that’s what you need to do so it doesn’t get control over you!

So plan something fun with a partner, family that lives with you or tested friends, and get outside!

Review Your Coping Techniques Regularly

We all have our own ways of coping when we feel anxious, regardless of whether it’s Agoraphobia or another anxiety disorder.

Make sure that you’re reviewing and practicing your coping techniques on the regular so if you do go out and notice that panic coming on, you’re well equipped.

This can even be an opportunity to learn even more coping techniques that you can try utilizing the next time you feel anxious when going out.

For example, I like using distractions the most for coping with anxiety, but during the pandemic, I have really been focusing on learning meditation and breathing techniques to help myself calm down.

Whenever I go out, I practice these old and new coping techniques and find myself well equipped and much more relaxed.

Even if you’re not feeling anxious right now, reviewing these techniques will be helpful once you do have to go out more “normally” again because you will likely be incredibly anxious.

4. Maintain Social Relationships

I know the temptation you feel to just stay at home, be a hermit, and not talk to anyone. It’s just so nice to be alone in your bed and not have to go out or talk to anyone.

But don’t give in (at least most of the time cause we deserve to give in once in a while)!

Make sure you’re maintaining social relationships through video calls, online games, distanced walks or hangouts, etc.

This is incredibly important because we’re pack animals and we’re happier and healthier when interacting with our pack.

On top of that, you can have your loved ones help you to go out now (distanced jogs, patio date), AND later on when we get back to a more normal state of operation.

5. Reach Out if it’s Getting Worse

If doing any of these tips seems way too difficult, or you try them but notice your condition is worsening, reach out for help.

This can be reaching out to your family doctor, therapist, psychologist, psychiatrist, family member, friend, or partner.

It’s important to nip the Agoraphobia at the bud rather than letting it simmer and boil over when it’s time to go back out.

Depending on where you live in the world, you can reach out to a family doctor and ask them to refer you to a mental health professional. Alternatively, there are now online therapy sessions happening from various agencies and private networks.

You can also just brew up some tea and talk to a loved one about how you’ve been feeling. Even talking about it can help you to feel better, and less anxious.

This is why I said maintaining those social relationships is so important.

Things to remember

Just a gentle and friendly reminder that during this process it is TOTALLY okay and normal to:

• Have setbacks
• Have your condition worsen.
• Have your condition improve (as we discussed earlier)
• Not be able to go outside for a while
• Panic when you finally do go outside
• Need a lot of support
• Feel frustrated, sad and angry

All of these things are OKAY my sweet friends. It is not easy to fight this disorder on the daily but it is absolutely possible. And even during this pandemic, you can do it.

Trust me; I’m in the same boat as you but if I can do it, so can you!

I hope that this list of tips has been helpful and that you take good care of yourself during these difficult times.

All my love,

T