This condition affects millions of people around the world. It is especially common among anxiety and panic attacks sufferers. This post will break down the cause of agoraphobia, what are the common symptoms and how to overcome it to gain your freedom back.
Since anxiety and panic attacks can produce so many intense and scary symptoms and sensations, people will find ways to avoid situations and triggers that bring on those symptoms. Have a panic attack at a restaurant – stop going to the that restaurant. Have panic attacks at work – searching for jobs that you can work from home. Can’t concentrate at school and hyperventilate in class – drop out of school. Got dizzy at a movie theater – stop going to the movie. Heart palpitation at a supermarket – no more supermarket. Chest tightness and muscle shaking at the stores – online shopping from then on. Difficult breathing while gardening – quit gardening. Vision went blur at the front porch – no longer going out to the front porch.
Your world gets smaller and smaller until it is as big as your house. You cut off contact with the outside world and see it as a dangerous and hostile place. I myself suffered this condition for almost 2 years. I remember sitting in my bedroom and watch my nephew playing in the backyard and wish I could just step out and play with him for a little bit. I turned down invitation to visit my sister’s house for Christmas and ended up being the only one left behind while my entire family went to celebrate one of my favorite holidays without me. I hated my life; I hated the way I feel.
Now that I’m fully recovered and have been travelled anywhere and everywhere my heart desires to, I understand that it wasn’t the outside that I was afraid of, it wasn’t the stores, the classrooms or the jobs, it was in fact the physical sensations and symptoms in those settings that I was trying to avoid.
I wasn’t afraid that the building might collapse over me, or the earth would open up and swallow me. I was just afraid of the intense and overwhelming sensation anxiety can produce while I’m outside of my house. I avoided causing a scene or losing control of myself.
I did try to concur my fear and overcome this condition, but I was not strong enough to overcome my what-if thinking. My own thoughts were stronger than my will. Until the day I read Dr. Claire Weekes book “Hope and help for your nerves” . And “The Anxious Truth” by Drew Linsalata. I learned to expose myself to my fear and gain trust to my own self.
But it wasn’t easy at all. My body was still in fighting mode, and I was not seeing any result. That’s when I decided to combine all the knowledge I learn and create the A.C.E.R. Method. This method put you in a different perspective about anxiety. It teaches you how to run toward your issues instead of away from them. It helps you to realize that nothing is wrong with you physically and mentally. You are just sensitized, and your body is just doing what it’s supposed to do in a sensitized mode.
But how do you take the actual steps to concur your agoraphobia? This is when the One-Minute Method shines. This method is easy to follow as it uses the “baby steps” approach. It doesn’t give you confidence, it helps you grow it. Minute by minute, you start to retrain your subconscious mind to a different set of behavior. You can read these methods at your own time for better understanding.
Now, let’s get you out of the house!
Now that you have read the One-Minute and A.C.E.R. Method, let’s take your first step outside of the house. Don’t overthink it. Don’t start scanning your body for symptoms and sensations. If you recognize your what-if thoughts start to appear, let them be, let them come, watch them fly right pass you as Autumm leaves drifting in the wind. Don’t believe those thoughts. You are going out regardless of how you feel.
Getting close to the front door and your heart starts to race isn’t it. It’s fine, let it race. Be numb, be senseless for a moment. Take your first step out. Have a timer or a phone and set a timer for 60 seconds as soon as you feel panic is approaching. Take a deep breath and let those sensations consume you as you press start on your timer. One minute, just one minute, you will continue with your walk and your activity, doesn’t matter how much your mind tries to convince you to turn around, keep going just for one minute! The road might seem like it’s moving, your body is freezing up, your breathing speeds up, your vision is discombobulated, but you will hang on and push though, just for one minute.
Now what?
Beside feeling overwhelmed with fear and tension, you’re still safe after 1 minute, aren’t you? If you haven’t been out for a very long time and this seems to be a little too much for you, it’s alright you can return home. But do return home knowing that you were 1 minute stronger than you were yesterday, knowing that you made your first effort in gaining back your life. You spent 1 minute longer outside than you did yesterday.
But if after one minute you decide to take another step and go on for another minute, please do so. But don’t push yourself too hard, don’t let this approach be something that you are afraid of doing. Maybe 3 minutes today and 5 minutes tomorrow. Minutes added on top of minutes, one day you’ll realize you have been out for hours. But do me a favor, switch up the sceneries as often as you can. Take a different route every time, go to a different store every time; let your brain learns that you can tackle any situation and in any setting.
I once practiced this in a movie theater. I loved going to the movies before my anxiety days. So not being able to catch a hot new coming movie killed me. As soon as I decided to face my agoraphobia head on, going to the theater was my first attempt.
I chose the slowest time and day of the week where there aren’t many people at the theater. I sat down in the auditorium; the loud noise and bright screen triggered my attack. But instead of walking out and rushing home like I would normally do, I set my timer for one minute and hang on in my seat until the timer went off. I tried again and again until it didn’t feel too bad anymore. I looked down to my phone and I reset the timer for 22 times. I sat through almost 1/8th of a movie!
Things got much easier after that and shortly after I was able to watch the entire movie. My body was still tense and full of symptoms and sensations, but I was able to finish what I set out to finish. My confidence spread over my fear. I started taking on other aspects of like, not just entertainment. I overcame the fear of shopping, going to school, getting a job, hanging out with friends and being involved more with my families. All were done by the same approach, One minute at a time.