Don’t do it alone. Having a trusted friend or family member with you when you are on the bus, at the store, or in any other triggering situation can be a great help.
It is important that, before you begin this type of treatment, you have worked on coping techniques with your therapist. Attempting exposure therapy without knowing a productive way to cope with the situation can cause you to become even more fearful. [7] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source Practice deep breathing, mindfulness, or other techniques your therapist might suggest. You and your therapist will work on a gradual approach. You might begin by looking at images of large crowds. Your therapist might have you gradually go further and further from your home, or go to places where you will be among a small number of people (maybe a small gathering at a friend’s house) and work up to something like a crowded street festival or concert. [8] X Research source After each step, you will begin to see that the fear and anxiety are tolerable and will subside, and that the things you fear happening (like becoming trapped in the crowded space and unable to leave) generally do not actually happen. [9] X Research source
Do facts or evidence support my fearful thinking, or are they irrational? (“How often does someone actually get trampled while shopping at a crowded mall? Is this really likely to happen to me?”) If a frightening or dangerous situation occurs, what steps could I take to remain safe? (“I can use my cellphone to call the authorities and take note of the exits and use them to leave the situation. “) What would I say to another person with agoraphobia to comfort them in this situation? (“I would tell him to take a deep breath and visualize being somewhere calming. “) Have I felt this way before while in a similar situation, and, if so, were my fears warranted? (“I was so anxious when we went to the amusement park and there were such huge crowds and I felt trapped — but no one got hurt and I was able to get to where I needed to go and easily leave when I wanted to. “)
Remember that phobias are not rational. Even if an agoraphobia sufferer understands intellectually that they are in no danger, it may be impossible for them to control how they respond. Be patient, and don’t become impatient or angry. Avoid encouraging them to remove themselves from public places, so long as they are not in any real danger. If they begin to have a serious panic attack, however, you should calmly guide them to a place where they can feel safe.
Encourage them to accompany you to public places often, especially during times when they will not be especially crowded or stressful. The more exposure they get to the source of their fear, the easier it will be for them to overcome it. Avoid drawing attention to your loved one, and allow them to explore the situation without interference. If they seem distressed or fearful, gently ask them how they’re feeling, provide encouragement, and continue about your normal business.
Being on a bus, train, airplane, or other public transit method. Standing in a parking lot, a sports field, on a bridge, or in another wide-open space. Being in line, or in a large crowd. Going out of your home by yourself. Being in an enclosed, public space such as an office, store or movie theater.
Unusually difficult or quick breathing. Feeling detached or paralyzed. Rapid heartbeat. Feeling light-headed, or on the verge of passing out. Stomach or intestinal discomfort. Sweating. Urgent desires to escape. Nervous fidgeting.
An individual need not have a traumatic history with public spaces to qualify as agoraphobic.
If you’re having trouble locating a therapist, talk to your doctor for a referral, or contact your medical insurance provider for assistance.
