How to Overcome Agoraphobia: 5 Helpful Tips


Agoraphobia is a type of anxiety disorder in which the person feels fearful of certain places or situations and feels trapped. In addition to feeling trapped, feeling helpless and embarrassed in public places can also trigger panic attacks.

Although it varies from person to person, airplanes and public transportation, being in enclosed or open spaces, lines at stores, and crowds are triggers for agoraphobia.

Agoraphobia is not necessarily a fear of a particular place, but a fear that if something happens, it will be difficult to escape. People with agoraphobia are often afraid of having a panic attack in a public place.

1. The practice of systematic desensitization.

Systematic desensitization therapy for anxiety is one option that may help you. Systematic desensitization therapy reduces your sensitivity to anxiety-provoking stimuli. It is a gradual process that works toward a goal.

People undergoing desensitization therapy can start with small steps and gradually approach a more anxiety-provoking situation.

In systematic desensitization, it is best to remember the 5Rs

  • React
  • Remove
  • Relax
  • Recover
  • Repeat

It is common to rely on others to help desensitize. It is a gradual process, so it is important to face yourself.

2. Implement Coping Skills.

There are many other ways to deal with agoraphobia. You may have to trial and error to find a coping strategy that works for you.

You can develop a formal anxiety plan that shows you how to cope with agoraphobia and how to react in certain situations. Some ways to successfully cope with agoraphobia are as follows.

  • Breathing exercises: this is a specific method of slowing down your breathing when you are panicked or anxious.
  • Progressive muscle relaxation: a method of releasing tension in the body.
  • Supported thinking: focuses on changing the way you talk to yourself.


It is important that people with aphasia do not resort to unhealthy coping strategies. They should avoid using drugs, such as alcohol, and isolate themselves from society.

3. Relaxation techniques to reduce stress.

Some relaxation techniques to manage stress are similar to those mentioned above, but there are others.

It is a good idea to have a plan for coping with anxious situations. It is a good idea to plan what specific relaxation techniques you will use in the different situations you expect to encounter. Some people find that meditation or positive thinking helps them cope with stress and relax in times of distress or discomfort. Physical and craft activities can also help.

4. Address the underlying problem

Although there are ways to control the symptoms of agoraphobia, it is important to identify and treat the underlying causes. The underlying causes of agoraphobia can be attributed to several factors. Some possible causes of agitation include

  • Environmental stress
  • Panic attacks or other phobias
  • Childhood experiences or learning
  • Traumatic, abusive, or stressful life events
  • An anxious temperament
  • A close family member with agoraphobia
  • Different parts of the brain that control fear and anxiety responses

What triggers agoraphobia? The answer is that the severity of agoraphobia varies from person to person. Treating agoraphobia can help address the underlying issues that cause it. With proper treatment, you will be better able to control your trigger reaction.

5. Seek professional help

Agoraphobia is a serious mental disorder that, if left untreated, can severely affect a person’s life. Untreated Agoraphobia can lead to complications such as.

  • Depression
  • Substance abuse
  • Development of other mental health disorders
  • Problems at school or work
  • Difficulties in relationships
  • Inability to leave home

There are steps you can take to help yourself, but seeing a professional can make a big difference in your symptoms and quality of life.

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