The misunderstanding of Agoraphobia
We take a Quick Look into Agoraphobia and how it affects people in their daily lives and provide a couple of helpful insights to make this a bit easier to manage.
Agoraphobia
Agoraphobia is one of the most misunderstood anxiety disorders because many people assume it simply means “fear of open spaces.” In reality, agoraphobia is the fear of being trapped, helpless, embarrassed, or unable to escape during moments of intense anxiety or panic. Over time, this fear can become so powerful that a person begins avoiding places, situations, or environments they associate with danger or panic sensations. What starts as anxiety in one location can gradually expand into a life-limiting cycle of avoidance.
At its core, agoraphobia is rooted in the brain’s survival system. This is why so many people have a fear of public speaking or being the unexpected center of attention. The literal idea that the panic is going to set in and place you in harms way, induces the actual panic.
It has a bit of self-fulfilling prophecy in its nature.
So what can some one do about this. Well I’ll give you two things you can do immediately if you suffer from this sort of anxiety. The first thing is to use the Techniques such as diaphragmatic breathing.
This style of breathing is based around focusing on one’s center when breathing and being that focus closer to the gut. Some people also refer to this as belly breathing. I learned this technique years ago and an easy trick to get the most out of it is to breathe in and act as if you’re sucking in your got on each breathe. The first few times it feels funny but after about the third or fourth you begin to let more air come in and you get a bit more relaxed.
I always say to start with breathing with your mouth, out with your mouth twice, then on the third transition to breathing in from your mouth then out thru your nose. The key is to force out the ear on the exhale so your body feels like the wind is balancing out from you.
Do this roughly 3-4 times until your anxiety lowers.
After that I follow these steps to get total control.
How to Perform Diaphragmatic Breathing
Master this foundational technique by following these simple steps:
Get Comfortable: Lie flat on your back with knees bent and your head supported. (You can place a pillow under your knees or practice while seated in a chair).
Place Your Hands: Put one hand on your upper chest and the other flat on your belly (just below your rib cage).
Inhale Slowly: Breathe in deeply through your nose, guiding the air so your belly pushes out. The hand on your stomach should rise, while the hand on your chest remains as still as possible.
Exhale Gently: Tighten your stomach muscles and exhale slowly through pursed lips (as if blowing bubbles). The hand on your belly should lower
The second thing technique suggest for Agoraphobia is gradual assess the triggers. Most times you’ll be eating, drinking, or taking on activities in the day before a panic sets in. If you identify times and actions that lead up to them you can start to hedge the moment by focusing on the solution where the anxiety occurs.
I once noticed that everyday at around 3p if I was walking outside near my apartment complex. I’d get a strong anxiety attack. At first I thought it was the environment itself but after dissecting things further. The mir was a certain series of flowers growing wildly that instantly sent my body into a light shock. I was able to determine that that flowers not only were heavily pollinated but it was the same flowers that I remember smelling at my big mamas funeral growing up.
Now was their any real danger, no! but my subconscious mind built a protective association that I had to learn to uncouple. Over time I was able to add stop gaps to prevent this feeling.
If you want to learn more about this and how to mitigate the impact of Agoraphobia head to our store and check out our ebook on anxiety. We take a much deeper dive into what to do, the various types they could be affecting you and how to help reduce anxiety events.
Either way, I hope this info was helpful and please comeback soon and review another pillar in your life to help establish your dream life style.
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