Coping with Agoraphobia

Coping with Agoraphobia. Introduction

Some people experience intense fear, even panic, in certain places or situations. This condition is known as agoraphobia. Those affected often endure significant inner tension and emotional distress, which can escalate to panic.

Agoraphobia typically involves fear during visits to large, open spaces and public areas. In ancient Greece, the term “agora” referred to the central gathering or marketplace of a city. Consequently, agoraphobia is sometimes referred to as a fear of open spaces. However, agoraphobia can also be triggered by situations in which people feel overwhelmed or about to lose control.

Central to the agoraphobic fears are concerns of not being able to escape from the threat or to receive help quickly. The range of symptoms of agoraphobia is extensive, and the specific places or situations that trigger anxiety can vary greatly from person to person.

For some individuals, agoraphobia can become so severe that they are unable to leave their home. The growing isolation affects the social and professional performance of those affected leading in extreme cases to full invalidism.

The common mechanism of coping with agoraphobia is the “protective behaviour” where people prefer to travel with a companion or remain very close to the hospital.

In this article we describe the main characteristics of agoraphobia, treatment methods and concentrate on how to cope with agoraphobia on a personal level.

Agoraphobia. Symptoms and Diagnosis

To be diagnosed with agoraphobia, an individual must experience fear or anxiety in at least two of these situations:

Open spaces like fields or bridges

Enclosed spaces such as theatres or indoor shops

Crowded areas or waiting in lines

Going out alone

Using public transportation like planes or buses

Exposure to these situations usually lead to severe anxiety often reaching the level of a panic attack. The affected individuals can’t stop worrying about the approaching danger, losing control, or being embarrassed. They may feel detached from themselves. Those developing panic attacks develop symptoms such as tunnel vision, breathlessness, numbness, and chest pains.

The sufferers modify their behavioral to avoid situations that might induce anxiety. One-third of the agoraphobics compulsively avoid the outside world and become enthralled in the four walls of their homes.

To diagnose agoraphobia the criteria of anxiety and avoidance must continue for six months or longer.

Treatment of Agoraphobia

Treatments of agoraphobia are usually a combination of medication and psychotherapy (counselling).

Psychotherapy

It includes working with a therapist to set goals and learn effective techniques for coping with anxiety symptoms. Cognitive Behavioral Therapy (CBT) is the most effective type of psychotherapy for treating agoraphobia.

Medication

The main medication used in the treatment of agoraphobia are antidepressants, usually belonging to the group of SSRIs or SNRIs. Another group is the anti-anxiety medication such as benzodiazepines. While antidepressants need longer (up to four weeks) to show an effect, benzodiazepines act quickly and are useful especially for treatment of acute anxiety. However, the treatment with antidepressants is more effective and leads often to patient’s full recovery.

Self-Help Strategies in Coping with Agoraphobia

Coping with agoraphobia is undoubtedly challenging and limiting your life. Seeking professional help is essential for managing and overcoming this condition, preventing it from restraining your life. There is an effective treatment for agoraphobia which can lead to full recovery. However, during agoraphobic panic attack the complementary coping methods are able to hep you in here and now.

Follow your treatment plan:

Attend the therapy sessions, talk to your therapist, and take the medicines as you are told.

Face your fears:

With the support of your therapist, family and friends, give way to allow you moving cautiously out into the challenges.

Learn relaxation techniques:

Develop relaxation practice techniques, such as meditation, yoga, and visualization as a way of fighting off anxiety.

Avoid substance abuse:

Avoid alcohol, any kind of drugs and try to curtail caffeine as they can exacerbate the symptoms.

Self-care:

Start with the sleep hours, and daily physical exercise followed by a healthy diet.

Join a support group:

Look for an anxiety group to meet people who are dealing with similar issues and can share their own experience.

Focus Your Mind:

During the anxiety attacks concentrate on non-threatening objects or actions, like watching the time on your watch or observing some neutral objects around you. Remind yourself that the distressing thoughts and sensations signal panic, which will eventually pass.

Breathe Mindfully:

Counteract worsening panic and anxiety by practicing slow, deep breathing. Inhale and exhale slowly, counting to 3 with each breath.

Stay Put:

Resist the urge to flee during a panic attack. If driving, safely pull over and park.

Visualize Positivity:

Instead of dwelling on negative thoughts during a panic attack, visualize a serene and calming place or scenario. Focus your attention on this mental image.

Don’t Battle Panic:

Resisting panic symptoms can intensify the anxiety. Accept it, let it happens as you know that it’s not a life-threatening condition.

Supporting Loved Once with Agoraphobia

Watching a loved one grapple with agoraphobia can be challenging. You may feel concerned and frustrated by their avoidance and isolation. However, helping them isn’t as simple as pushing them to face their fears.

Here’s how you can genuinely assist your loved one:

Family Education:

Learn about agoraphobia and anxiety disorders. Knowledge empowers you to provide effective support, especially during panic attacks.

No Timelines:

Understand that recovery varies, influenced by severity and setbacks. Avoid setting unrealistic expectations.

Be Patient:

Don’t underestimate their struggles. Avoid minimizing their fears or pressure to act before they’re ready.

Ask About Your Loved Once Needs:

Inquire about specific needs, like providing transportation when public transit is a challenge.

Encourage Seeking Help:

While you can’t force it, offer guidance and resources. Believe in their ability to overcome.