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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,181 times.
An estimated 5% of the US population suffers from agoraphobia, a form of anxiety disorder that in Greek means “fear of the marketplace”. The condition is best described as agoraphobia, the very feeling of fear, or the fear of having a panic attack in public. Women are twice as likely to have agoraphobia than men. It is characterized by anxiety and stress when in public, when socializing or in unfamiliar surroundings. Determining whether you have agoraphobia is the first step in finding treatment.
Steps
Identify behaviors in public associated with agoraphobia
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Be mindful of your need for someone to accompany you when you’re out in public. People with agoraphobia often need help moving to another place because they are afraid to go out alone. [1] X Trusted Source National Health Service (UK) Go to Source People with agoraphobia often have difficulty acting independently and are often reassured only in the presence of a friend or relative.
- If the thought of going to the grocery store to buy milk also makes you nervous, you may have agoraphobia.
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Think about whether you set up a fixed route. [2] X Research Sources People with agoraphobia are often afraid to go to places that may harbor anxiety triggers. Some people with this condition make up a “safe” way of getting around each day, such as getting to and from work.
- You may have agoraphobia if you find yourself taking only one route home each day and following familiar paths, paths, and trails for fear of entering new ones.
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Note the decline in social interaction. People with agoraphobia often limit their destinations to reduce the risk of experiencing panic triggers. [3] X Trusted Source National Health Service (UK) Go to Source They may feel uncomfortable meeting new people and try to limit themselves to a “safe zone” such as at home or abroad. work. You will find your social life limited if you have agoraphobia.
- Before agoraphobia developed, you might still go to parties, bars, or the cinema with your friends in addition to work or school. Over time, you may begin to worry about panic attacks and stop attending parties. Then when the semester ends, you stop going to school because you’re afraid of having a panic attack in class. Now you see fewer friends and try to limit your time at work as little as possible. Such behaviors may indicate that you have agoraphobia.
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Determine if you are scared or nervous about being in a crowd. [4] X Research Source Do you feel out of breath when you are in the middle of a crowd at the mall, at a concert or at the market? You may have agoraphobia if even the thought of a large group of people causes you to experience anxiety symptoms such as sweaty palms, excessive anxiety, palpitations, and detached thinking. fragmentary.
- Even if you don’t actually have a panic attack, the fear of having a panic attack in social situations can also be a manifestation of agoraphobia.
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Recognize fear or anxiety when you are in confined spaces. Panic symptoms associated with agoraphobia can strike when you feel like you can’t escape. [5] X Research Source Consider sensations when you are in an enclosed space. Sitting in a car or train while going through tunnels, getting into elevators, taking buses, boarding planes, and trains can trigger panic symptoms or a panic attack.
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Think of situations when you made an excuse to get out. People with agoraphobia often fear that they can’t get out of a space or situation. [6] X Research Sources However, you may feel embarrassed or embarrassed when you make excuses to run away. To hide your fear, you may lie to explain why you are suddenly leaving a certain event or situation. [7] X Research Sources
- Example of a situation where you had a fear of the void while playing ball with a friend. Instead of showing anxiety in the crowd, you say that you have to go home to let the dog out. You can also pretend to be sick to get out of an uncomfortable situation.
Identify specific symptoms of agoraphobia
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Observe persistent anxiety. A feature of agoraphobia is anxiety about situations or spaces from which you fear you cannot escape. When you’re in those situations (which often happen outside of your home), you may experience a sense of dread as if something very terrible is about to happen. You may be diagnosed with agoraphobia if these symptoms have been present for at least six months.
- Some people have panic symptoms or have panic attacks in anxiety-provoking situations. During a panic attack, people may experience chest pain, numbness, dizziness, tremors, sweating, shortness of breath, nausea, feeling out of reality or disconnected from reality. yourself, losing control or going crazy, feeling like you’re going to die, chills or hot flashes. [8] X Research Sources
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Identify situations that make you feel fearful. The fear patterns of agoraphobia are quite characteristic. To be diagnosed with this condition, the Diagnostic and Statistical Manual of Mental Disorders, 5th Edition (DSM-5) states that patients must experience fear with at least two of the following: the following situations: [9] X Research source
- are in the crowd or in line
- are in an open space such as a market place or a parking lot
- being in an enclosed space like a coffee shop or a movie theater
- are traveling on public transport such as bus, train, plane or ferry
- go out alone
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Recognize your fear of being alone. You may have agoraphobia if you don’t like to be alone for fear that you might have a panic attack and exhibit rapid breathing, rapid heart rate, and confused thoughts. [10] X Research Source Note any heightened feelings of fear that occur when you are alone.
- There are two types of fear that arise when one is alone. One of two types of phobia is related to agoraphobia. The other type of fear develops when the person is left alone feeling weak and vulnerable to predators. This is not a sign of agoraphobia. Determining your true feelings of fear is important to knowing if you have agoraphobia.
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Consider risk factors for agoraphobia. Women under the age of 35 have the highest risk of developing this condition. Other risk factors include: [11] X Trusted Source Mayo Clinic Go to source
- have another disorder such as panic disorder or another form of phobia
- often feel anxious or nervous
- experiencing a stressful event, such as the loss of a parent, attack, or abuse
- family history of agoraphobia (direct relative)
- suffer from depression
- have a substance abuse problem [12] X Research Source
Find support to treat agoraphobia
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Ask your doctor about medications. You shouldn’t rely on medication alone to treat agoraphobia, but a combination of medication and therapy can help. Medications used to treat agoraphobia include: [13] X Trusted Source Mayo Clinic Go to source
- Antidepressants. Selective serotonin reuptake inhibitors (SSRIs) such as paroxetine and fluoxetine may help if you have panic attacks accompanied by agoraphobia. Other options are tricyclic antidepressants and monoamine oxidase inhibitors (MAOIs).
- Anti-anxiety medication. Drugs such as benzodiazepines can induce a feeling of calm when used for short periods but can be addictive. Therefore, it is best to use it sparingly only in emergencies such as when having a panic attack.
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Receive therapy. Cognitive-behavioral therapy (CBT) is the most effective form of treatment for agoraphobia. This approach combines cognitive therapy (which focuses on thought patterns that lead to certain mental illnesses) and behavioral therapy (which emphasizes the patient’s ability to change harmful behaviors). for yourself). [14] X Research Source
- A course of CBT treatment lasts for weeks with sessions of about 50 minutes. You will talk to a therapist about your agoraphobia experiences that week and will be asked to analyze your thinking and acting patterns.
- Finally, you will be asked to gradually expose yourself to social situations to dispel the feelings and thoughts that agoraphobia produces. At first you can go to the market for about 15 minutes, then 30 minutes, then an hour, and so on until you get used to the social situations.
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Recalibrate the brain. Claustrophobia occurs when your brain is telling you something that isn’t real: “I’m stuck,” “It’s not safe here,” or “I shouldn’t trust anyone.” By correcting and actively refuting your misconceptions, you can learn to deal with agoraphobia. The first step in changing your way of thinking is to realize that your mind is messed up, that the thoughts and signals you’re getting are not right.
- For example, when your brain signals you to panic because danger is near, gather more information. Think about past panic attacks, telling yourself that you survived and got through without permanent damage or death (a common fear of agoraphobia). [15] X Research Source
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Use non-avoidant coping strategies. Non-avoidant (exposure) coping strategies force you to confront situations that seem scary. To get rid of feeling scared in situations that make you anxious, you need to experience the situations first. [16] X Research Source Only after overcoming the fire of fear can you emerge with a renewed and healthy state of mind, like a phoenix reborn from the ashes.
- For example, when you feel a sense of fear or panic coming in while you’re playing football, try playing a narrow game for about 15 to 20 minutes, and the next game you’re in for 30 to 20 minutes. 40 minutes, then 60 to 70 minutes, and so on. Finally, you move on to playing the whole game and to a greater extent.
- Be honest with yourself about your comfort level. Your goal is not to create a panic attack, but to identify the trigger for the panic attack while not actually experiencing the panic attack. Don’t rush into this process by exposing yourself to too strong or too early a stimulus. Save your energy and keep a journal of how you feel after each exposure to gauge your progress.
Warning
- See a mental health professional if you think you may have this anxiety disorder.
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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,181 times.
An estimated 5% of the US population suffers from agoraphobia, a form of anxiety disorder that in Greek means “fear of the marketplace”. The condition is best described as agoraphobia, the very feeling of fear, or the fear of having a panic attack in public. Women are twice as likely to have agoraphobia than men. It is characterized by anxiety and stress when in public, when socializing or in unfamiliar surroundings. Determining whether you have agoraphobia is the first step in finding treatment.
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