Are these good steps to getting over my agoraphobia? Or am I just going to end u!


Question: Are these good steps to getting over my agoraphobia? Or am I just going to end up back where I started?
After hiding in my apartment for over 2 years being scared/anxious of the world, I've decided that I want to try and get better. The other day, I actually walked to the convenience store (which is 4 blocks away) and bought some little snacks for myself. I plan on trying to go further and further and see how far I can venture out at least once a week. Next week I am going to try and walk 10 blocks etc. ect.

Please don't call me a loser, I have been out of my apt maybe a total of 4 times this year. I maybe go out once every 2 or 3 weeks and only because I have to get necessities. Also, how would I deal with getting on the city bus? I know that I'll have to eventually ride the bus, since I don't own a car. I haven't been on the city bus for over 2 years, because this old man I was sitting by the last time was trying to rub my thigh and I freaked out. I wanted to beat him with the cane that he was using to walk with. That's why I'm terrified of riding public transportation. Please help.

Answers:

Have you heard of the book, "Triumph Over Fear" by Jerilyn Ross? She works with people with many phobias, including agoraphobia. She recommends something similar to what you're doing. The book is helping me work through panic disorder, so I thought I'd mention it.

One of the things she talks about is "Outs." Those are sort of escape plans that help us do things that are scary. So, for the city bus, an "out" could be that you would run up to the bus driver and tell him/her you felt very sick and had to get off NOW or you would be ill. Then they would have to pull over immediately. Or you could pull a rope thing (do they still have those?) and they would stop. Something like that - anything that would get you OUT of the situation fast if you had to.

So the goal would be to get on the bus and get off the bus immediately. When you can do that, get on the bus and go one stop. REMEMBER YOUR OUT. You don't want to USE the out, but you want to remember it so you know you CAN use it if you have to. Remembering it should help you stay calmer because you know you have some control over the situation. You'll still feel really scared, don't get me wrong, but at least you know that, if you had to, you have an escape plan.

Does that make sense? I hope it does, and that it helps.

I don't think you're a loser - it takes a lot of guts to face such a big fear. Keep working on it! I will keep working, too, and then nothing will hold either of us back.



Your idea of building up gradually is great, that's what I did and I am way better now then I used to be. I would go months without even going outside and I never spoke to anyone when I did go out. And as for riding the bus... I still haven't been able to do that... I suggest getting a bike. It's good exercise anyway, and fun too.



there are many agoraphobia self help recovery books that can be ordered from an online bookshop
valium type meds will get you out and about but should only be taken as needed
you can join an online agoraphobia self help group, but you need to know that many agoraphobia sufferers enjoy the panic attacks and phobias and dont want to get better, also for some its their financial security

deep slow breathing helps to calm you, with walking out, dont go too far too soon, go to the store you mentioned say every second day, get used to doing it




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