Agoraphobia, a rare type of anxiety disorder, involves being afraid of certain situations or places that make you feel trapped. Oftentimes, agoraphobia is mischaracterized. People may believe that the disorder only consists of a fear of open spaces; however, the reality of the disorder is much more complex. In addition to the fear or feeling of being trapped, there is a standard fear of feeling helpless or being embarrassed in public situations which may spark a panic attack.
The triggers of agoraphobia vary from person-to-person. For example, for some people, a trigger may be an airplane while, for others, it is standing in a line at the grocery store waiting to checkout. Agoraphobia is not necessarily the fear of one place specifically. Instead, it is the fear that, if something bad were to occur, escape would be difficult. Because of this, another fear is developed about potentially having a panic attack in public.
When you confront agoraphobia, it can be difficult. If you struggle with the disorder, you are used to living life in an automatic state of dread. This fear can become so large that you avoid going in public at all costs, particularly in areas that are especially crowded. Overcoming agoraphobia can be a painstakingly difficult process since it involves confronting your fears, but please know it is completely possible! Overcoming agoraphobia does not occur overnight. With the help of a therapist for agoraphobia, you can get back to feeling like your best self again.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, and couples with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, Florida, North Carolina, and Utah.
What exactly is agoraphobia?
Simply put, agoraphobia is an anxiety disorder. It can prompt an intense fear where escape may be difficult or hard to access. Contrary to popular belief, agoraphobia is not just a fear of open spaces.
Situations that may trigger fear and anxiety for people with agoraphobia encompass the following…
Crowded or enclosed spaces
Open and remote spaces
Being far away from home
For some people with agoraphobia, they may also suffer from panic disorder and panic attacks. If you are struggling with panic attacks, read our blog “How To Manage A Panic Attack” for some support.
Agoraphobia can occur at any age; however, it occurs in most adults from ages 25 years old to 35 years old. It is more common in females than males.
The disorder can develop after a person has had a panic attack. For some, a fear of further attacks may cause the person to avoid the kinds of situations or places where the first attack occurred. Although agoraphobia and panic disorder may be similar, they are two separate diagnoses. If you have a panic disorder, check out our blog “4 Ways To Cope With A Panic Disorder.”
If you struggle with agoraphobia, you may need help from a friend or family member to visit certain places. In some cases, you may feel unable to leave your home at all.
What does agoraphobia feel like?
A person with agoraphobia has persistent feelings of anxiety. These feelings are so severe that it impacts their ability to function in everyday life. The root cause of this anxiety is being in a setting where it is hard to escape or receive help if something goes wrong.
Triggers of agoraphobia include:
Feelings of embarrassment
Feelings of helplessness
Being trapped
A person can also experience several of these triggers at once.
What are the symptoms of agoraphobia?
The severity of agoraphobia varies amongst individuals. A common example of this is leaving the house. For example, for someone with severe agoraphobia, they may feel unable to leave their house. On the other hand, someone with mild agoraphobia may be able to travel short distances without any issues.
There are three types of agoraphobia symptoms…
Physical
Cognitive
Behavioral
What are the physical symptoms of agoraphobia?
It is typical for the physical symptoms of agoraphobia to start only when you find yourself in a situation or environment that sparks your anxiety. It is important to note that, for many people with the disorder, they do not experience physical symptoms because they are actively avoiding situations that may trigger their anxiety and panic.
Generally, the physical symptoms of agoraphobia are similar to the symptoms of a panic attack.
The symptoms of agoraphobia may include:
Feeling sick
Feeling hot and sweaty
Feeling faint
Dizziness
Ringing in the ears
Rapid heartbeat
Rapid breathing
Chest pain
Difficulty swallowing
Upset stomach
Trembling
What are the cognitive symptoms of agoraphobia?
The cognitive symptoms of agoraphobia are feelings and thoughts that can be related to the physical symptoms, but they do not have to be.
Cognitive symptoms of agoraphobia often involve fear that:
You are losing your sanity
You will have a panic attack in public which will leave you feeling stupid or embarrassed in front of other people
A panic attack will be life-threatening (For example, you are worried you will have a heart attack, etc.)
You will not be able to escape from a place or situation if you had a panic attack
You will lose your control in public
People will stare at you
You may tremble, blush, or embarrass yourself in front of other people
These fears do not have to just include a fear of panic attacks or the physical symptoms. Some examples of psychological symptoms that do not include panic attacks include:
A general feeling of anxiety and/or dread
A fear of being left alone in your house (Also known as monophobia)
Feeling like you would be unable to survive or function without the assistance of other people
What are the behavioral symptoms of agoraphobia?
As stated previously, one of the major behavioral consequences of agoraphobia may be avoiding certain places or social situations; however, there are additional behavioral symptoms of the disorder.
Behavioral symptoms of agoraphobia include:
Avoiding situations that may trigger a panic attack (e.g., crowded places, public transportation, etc.)
Being housebound (You feel unable to leave your home for long periods of time)
Constantly needing to be with someone you trust everywhere you go
Avoiding being too far away from home
Even if you are able to convince yourself to go places, you may still feel high levels of anxiety and uncomfortability. There are effective treatments for agoraphobia that can help. By talking to an agoraphobia therapist, you can learn to manage your anxiety and discomfort to serve your growth.
“I have agoraphobia and I am looking to overcome it. What are my next steps?”
If you are looking to take control of your agoraphobia, and ultimately your life, you are in the right place! Congratulations on making this bold decision. While the road to healing may not always be easy, you can take confidence in knowing that you are making the best decision for you and your health, both physical and mental.
Here are five steps you can take to overcome your agoraphobia…
Speak To A Therapist Who Specializes In Agoraphobia
Agoraphobia is a serious mental health condition. Some days, you may feel indestructible and like you can do anything, while other days it is a struggle to leave your house. Regardless of your situation, working with an agoraphobia therapist can make you feel like the best version of yourself again.
If agoraphobia is left untreated, it can significantly impact your life.
When the disorder is left untreated, the following complications can occur:
The development of additional mental health disorders (e.g., if you had a severe panic attack which triggered your agoraphobia, you may develop a trauma disorder)
Problems at school
Problems at work
Relationship difficulties
The inability to leave your house
There are measures you can take on your own to help with agoraphobia but, when you work with a professional anxiety therapist, you will see significant improvements in your agoraphobia symptoms and overall life.
One of the most common forms of treatment for agoraphobia includes Cognitive Behavioral Therapy, often referred to as CBT. A specific type of CBT for agoraphobia is exposure therapy for agoraphobia. As the name suggests, this treatment for agoraphobia involves exposing yourself to the anxiety-inducing stimulus over and over again. Essentially, you are conquering your fears.
Agoraphobia therapy is a step-by-step process, so your anxiety therapist will not throw you into a difficult task right away. Instead, you will work together to conquer your fears slowly but surely.
Agoraphobia cognitive behavioral therapy is an effective treatment method for this disorder. Particularly, exposure therapy is known to help with phobias.
If you are interested in learning more about how CBT can help mitigate your symptoms of anxiety and panic, read our blog “How CBT Can Treat Anxiety and Panic.”
2. Practice System Desensitization
An effective treatment option that can help your agoraphobia is to practice system desensitization. This involves becoming less sensitive to the stimuli that produces your anxiety. Your work towards overcoming this disorder is a step-by-step process, and system desensitization is a great starting point.
In order to practice system desensitization, it may be helpful to seek the help of an agoraphobia counselor near you. That way, when you start desensitization therapy for agoraphobia, you have a clear cut plan of the steps you should be taking. An anxiety therapist might have you begin with one tiny step and, then, gradually start working you up to confronting situations that would typically trigger a higher level of anxiety.
For instance, if you have severe agoraphobia and are afraid to leave the house, your agoraphobia specialist may recommend starting off small by going to a local grocery store to buy your food for the week. Eventually, your counselor for anxiety may have you work your way up to going to a grocery on the other side of your town, a nearby neighborhood, different county, and so on.
If you are practicing system desensitization, it can be helpful to remember the five Rs which are…
React
Retreat
Relax
Recover
Repeat
As you are practicing this work, please remember to be patient with yourself as change does not occur overnight.
3. Learn Coping Skills That Work For You
There are many coping skills for agoraphobia that you can practice, but it is all about finding the coping mechanisms that are right for you. You may find that not all of them work or are effective for you which is completely normal. It may take a bit of trial and error, but you will find something that offers a little bit of retreat.
With your anxiety and panic disorder therapist, you can create a customized plan that lays out how you can manage your agoraphobia, especially in the presence of triggers. This detailed plan will include how to cope with the disorder generally and how to manage specific situations as they arise.
Some common healthy coping skills for agoraphobia include…
More positive and helpful thinking (If you struggle with your inner dialogue, the following blog is a must-read: “Cognitive Behavioral Therapy (CBT) for Negative Self-Talk”)
Breathing exercises - you may work on slowing down your breathing when you experience panic or anxiety (Read our blog “How Meditation Can Lead to Stress Reduction” for more information)
Finding a workout routine you look forward to - Moving your body can impact your mental health greatly (Check out our blog “5 Ways Exercise Benefits Your Mental Health” to learn more)
Progressive muscle relaxation - Systematic way to intentionally release physical tension in the body
When you have agoraphobia, it is easy to resort to unhealthy methods, such as substance abuse or isolation, so you do not have to feel the constant pain and burden of anxiety that comes along with the disorder. However, it is highly advised that you do not engage in this destructive behavior. Instead, working with a therapist for agoraphobia can positively impact your life.
Overall, overcoming agoraphobia is not an easy, linear process, but it is completely doable! At Anchor Therapy, our agoraphobia therapists help clients each and every day with this level of anxiety and panic. Working with an anxiety and panic therapist ensures that you will learn healthy coping skills and system desensitization so you can live your best life again.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Office Manager at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark. In her roles, Victoria is committed to managing the office’s social media presence and prioritizing clients' needs.
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