Top products from r/Agoraphobia

I'm the same way. Mine is both physical and mental, but the physical problems are especially bothersome. Lightheadedness, dizziness, etc...the rapid heartbeat has definitely improved since I started with the beta blocker. Same with the palpitations (that sensation of having skipped a heartbeat). The beta blocker I take is called propranolol. They also use it as a preventative med for migraines, which I great, because I just so happen to also get migraines!

But anyway, yeah. The beta will probably only affect the physical manifestations of panic.

Ativan is in a class of drugs called benzodiazepines. I've never tried Ativan, but I've taking Xanax, another benzo, on and off since I was 19. They're bittersweet. They're very good to have on hand for acute symptoms (like, when you panic while driving and you're far from home), but they're dangerous to take every day. It's reaaaaallly easy to develop a tolerance for them...and it's very easy to get addicted.

Then, there's also Buspar...it's an anti-anxiety drug in a class of its own. It plays with your serotonin levels, but not in the same way that an SSRI would. It's better for GAD, from what I hear, but I've tried it before for panic. Honestly, it did nothing for me. I hear that it doesn't do much for many people, either. But then again, it has very few side effects. So, that might be a worthwhile thing to try, too.

Oh, and biofeedback: http://psychcentral.com/lib/2006/an-introduction-to-biofeedback/

Basically, you get hooked up to a few different sensors that measure your heart rate, your belly expansion (breathing), your hand temperature, your skin conductance (sweat), and...something else, maybe. I can't remember. Anyway, these receptors give you a real-time display on a computer screen of your physiology. You can watch, live, as your levels rise when you think of something anxiety-inducing...and, likewise, you can watch your levels fall when you do something that calms you. The goal of biofeedback is to train yourself to learn precisely how to calm your nervous system down. You'll techniques to slow down your heart, slow down your breathing, warm your hands (which reduces anxiety), and so on. Useful stuff!

Oh, and have you done any research into vitamins yet? There's a great chapter in The Anxiety & Phobia Workbook about nutrition for anxiety. It's important to get appropriate levels of magnesium, B vitamins, and a few other key things --

http://www.amazon.com/Anxiety-Phobia-Workbook-Edmund-Bourne/dp/157224223X

Maybe Google Books will let you preview the Nutrition chapter! Or, well, heck...it's a very worthwhile book to buy in whole.

She should talk to her GP. An SSRI (anti-depressant) that also works on anxiety has helped me over the past 25 years.

I highly recommend the following books:


Living with IT - [link] (http://www.amazon.com/Living-With-It-Survivors-Attacks/dp/0207180407/ref=sr_1_1?ie=UTF8&qid=1348164183&sr=8-1&keywords=living+with+it)


The Secret of Letting Go - [link] (http://www.amazon.com/The-Secret-Letting-Guy-Finley/dp/0738711985/ref=sr_1_1?ie=UTF8&qid=1348164288&sr=8-1&keywords=guy+finley+the+secret+of+letting+go)

This book has nothing to do with panic/agoraphobia, but it's what got me back out there when I was housebound.


Something she can learn right now, today, is that the only reason she feels safe in the house is that she's telling herself that home is her safe place. If you have a vehicle, she can start by making a list of all of the positive things that comfort her about being in the car, as her safe place away from home. That's what I did, which was instrumental in getting me back out there.


If you give her the option, that she can just go along as a passenger, while you go into the grocery store, or wherever, and she doesn't have to get out of the car (bring a book, a handheld game, for distraction), that's an Out. And an "Out" is an agoraphobic's best friend. Provide her with many options ("we can turn around and come right back home, it's not a problem at all"), while being encouraging and understanding.

Definitely do your best to visualize how excited not only you, but the people who you are going to be attending the events with will be to see you. Anxiety is very close to excitement and sometimes it's easier to flick a switch to excitement than it is to quash the anxiety. I personally keep 2 CDs in my cars stereo, one with a bunch of super mellow tracks that my mind fixates on to keep my chill, and one with some really amp it up blood pumping fuck the world I can do anything music, for when I start flipping over to panic and need to channel some bravery and excitement.

On the other side of things, work on your coping skills, meditation, deep breathing exercises. I particularly like the Rodale book on Mindfulness Meditation.

It was actually incredibly helpful for me with coping with my anxiety, possibly even more helpful than my therapist had been, it gave me the tools to make my therapy worthwhile.

If it helps at all, 4 years ago I couldn't leave my street. This past year I had a wedding that I was CONVINCED for a long time I would not make. It was in an incredibly high traffic area, over a draw bridge (in a shore town on the beach) in the middle of the summer. I told everyone to prepare for the possibility of me not making it, but I did. You can do this.

If you have a problem, just remember, it's not because you don't want it enough or you don't love the people enough, it's because you're going through something, you're sick, and you will get better. It's really important to remember that it's not because of a lack of will, or a lack of desire, sometimes things are just hard to get over and the time frame number crunch isn't in our favor. But you can and will do this.

One of the big things about exposure is that it doesn’t work if you just go out, and then leave the situation you fear while you’re still anxious. That way it just reinforces why you don’t like to go to those places. However it works extremely well when you stay in the situation until you’re anxiety has completely passed or decreased significantly. Everyone is different, and everyone’s methods for calming down are different, which is why it’s important to speak to a professional and create a proper plan for your exposure, and develop the bag of tools you’ll need for it to be effective.

I’ve been listening to an audio book called Panic Attacks Workbook: A Guided Program for Beating the Panic Trick, by David Carbonell. I haven’t finished the book but I’ve been listening to a chapter per day and it’s made a huge difference already. It’s taught me a lot about the ins and outs of panic disorder and agoraphobia, and maybe you could find some benefit from it. I don’t have the resources currently to see a solid psychologist so I’ve had to resort to this but it’s been working well so far. I’ll link where you can get it if you want to check it out. Again I haven’t finished it so I can’t vouch entirely for its effectiveness, but it’s inexpensive and so far has been a great help to me. Might be able to give you some tools for when you do your own exposure as well.

https://www.amazon.ca/dp/1569754152/ref=cm_sw_r_cp_api_i_Nzg6BbPWV435A

Do the people at your internship need to know (I.e. are you asking for days off because of it)? This is just my personal opinion but in my experience, people do not understand it so I only tell people who absolutely need to know. I did have to tell work once because I needed to take a leave and I just told my immediate supervisor it was extreme anxiety. I told HR the more specific details. As far as telling your family, maybe bring them some reading materials on it? Again, until they experience it themself, it’s hard to get someone to totally understand. But educational reading might be able to help. There was a book I got my parents called Loving Someone with Anxiety and I read it first and highlighted stuff for them. They didn’t read it but I felt I did everything in my power to help them understand.

Edit: link to book https://www.amazon.com/gp/aw/d/1608826112/ref=tmm_pap_title_0?ie=UTF8&qid=1564362578&sr=8-3

• Badass Ways to End Anxiety & Stop Panic Attacks!
I got this on a whim upon seeing the 5 star reviews, and I though, why not? It ended being an invaluable resource when I experienced a setback. It's a very casual, common sense, and at times humorous, approach to tackling anxiety. Read this, if nothing at all. The author also has an app with audio supplements as well as a weekly email with helpful tips you can subscribe to.

• The Anxiety and Phobia Workbook
This has tons of researched, science, and evidence-based information thats incredibly helpful. Definitely take the time to do the worksheets and practice. No matter how tedious, you can never do too much. Not to mention the fact that you can access to their online audio recordings once you register the book online. The audio files contain meditation, calming, and visualization techniques. The guided progressive muscle relaxation was a life saver before hitting the sack and waking up as calmly as possible. Tip: if you do fall asleep well after trying that, also try saying, "today is going to be a good day" the moment you wake up. It will drastically change how you approach your whole day, and helps with the onset of panic attacks.

• Daring Greatly by Brené Brown
Although this isn't geared towards anxiety, I found so many useful tools for approaching vulnerability and finding the bravery you need to go through the scary, dark parts of recovery. Very uplifting and enlightening.

• Notes on a Nervous Planet
I will simply quote a reviewer:
"As someone who suffers from depression and anxiety, Matt's writings help in letting me know that I'm okay. This book is exactly what I needed to read. We are living in a time that is hard to understand and sometimes letting go is necessary, but not to the point of recklessness. Matt seems to always find the right way to pinpoint the struggles of many and he has the ability to make us feel as if we are wrapped safe in a warm blanket."

https://www.amazon.com/Anxiety-Phobia-Workbook-Edmund-Bourne/dp/1572248912

I hope you have a therapist and psychiatrist you see regularly to help as well.

I've always liked the concept of religion just for the fact the it provides comfort in not knowing the 'unknown.' The weight of questions we can't answer are lifted by the idea that it's all in 'God's hands' or part of his plan. I too was jealous of religious people just for that reason. However not jealous of the ignorance and blind judgement it can empower people with. I accepted religion was not for me, I can't force myself to believe in something. Brainwashing is not something to wish for, but finding peace and being true to yourself is. I have found some solace in reading the Dhammapada, a book of Buddhist scriptures. You interpret the writing as yourself, and apply it to your life in your own way. I'm by no means a Buddhist or religious person but I can connect with the spirituality found in these writings.

I can't offer any advice since I haven't come close to overcoming my own agoraphobia, but you might enjoy the book Agorafabulous by Sara Benincasa.

Hi, /u/themotherfuckingfox. I think there are several tacks you can take that will help, and it's important in doing any of them to recognise that they a) don't provide instant relief, b) require effort and c) don't automatically prevent panic attacks and anxiety.

• (Reach out for medical help sooner. Them not reaching you doesn't mean you can't reach them. The NHS will do home appointments. Tell them that's what you need and discuss your problems. In terms of medication, always follow doctors' orders, but if you want a future without meds it may be you need to tell them you want to be reducing, not increasing, your dose; of course, to do this, you also need to want to decrease. If you have diazepam for when needed, try to use it only when totally necessary, in the long term dependency could be nasty, but as I say these are questions for your doctor, not for a random redditor. Medical stuff aside and in brackets, onto lifestyle:)
  
  
• Diet. Eat three times a day, the largest meal at lunch, and eat a balance of foods. If you're at home anyway, why not learn how to cook? It kills several birds with one stone: it's a mental and physical activity, it stimulates the mind, teaches you about food and builds appetite!
  
  
• Exercise. Whatever you can do, if it's running, or just pressups. Morning is ideal, and not too soon before bedtime (this disrupts sleep).
  
  
• Routine. Get up early, even if you're tired, and go to bed as early as possible.
  
  
• Mindfulness. There are meditation techniques that may at first seem hippy/new age but that people do find useful. Be aware that although you can follow a Buddhist scheme, many courses are non-religious techniques for the same practices, and many are approved by doctors. If you do these you have to take instructions seriously and follow the quotas suggested. A generally recommended resource is Mark Williams's book.
  
  
• This is another best-selling book that uses simple exercises and CBT to help with anxiety and phobias, and is often recommended, The Anxiety and Phobia Workbook.
  
  
• Find a hobby that you can do at home. Even if not getting out, you want something that involves activity and concentration. I bake bread, it's a good balance of thoughtful and active.
  
  
• When you have a hobby, and mindfulness exercises, and a diet, refer back to the third point, routine. Your hobby, meditation, exercise, whatever, won't help if you just start them once you begin feeling anxious. You need to build them all into an overarching routine.
  
  I should add, I'm badly agoraphobic and I am almost hypocritical to offer this advice because I don't always follow it. That said, when I more or less follow more elements of it than not, I do far better than when I don't follow it at all. The shitty thing to recognise is that no matter how well you do these things, you still get bad days. Improvement is slow, and it will feel frustrating, but if you force yourself you will feel it. No miracles, no magical bullets, but it gets better, and at 25 it's definitely not the end of the line: far from it. Good luck. :)
  
  P.S. I forgot to ask if you're a smoker (or indeed a drinker). If so, quit (both). It helps.

I got it off amazon. Just started looking through it! Will let you know if it is helpful. http://www.amazon.com/The-Agoraphobia-Workbook-Comprehensive-Program/dp/1572243236

Perhaps playing video games isn’t the best method for processing anxiety but I don’t know. This book might help you in the meds part but can also trigger more anxiety. But again, my point was not to hide from anxiety but let it be with you from time to time. Mad in America

thanks I'll look into that book, link here:
http://www.amazon.com/Anxiety-Phobia-Workbook-Edmund-Bourne/dp/1572248912/

I read through the agoraphobic workbook, and they have sheets and everything you can work through. https://www.amazon.ca/Agoraphobia-Workbook-Comprehensive-Program-Symptom/dp/1572243236

I have recently started reading Un-agoraphobic by Hal Mathew. I am liking it so far. I for the first time believe that this is all caused by negative thinking and nothing more! https://www.amazon.com/Agoraphobic-Overcome-Agoraphobia-Step-Step/dp/1491534427

https://www.amazon.com/Anxiety-Phobia-Workbook-Edmund-Bourne/dp/1572248912

The Anxiety and Phobia Workbook

I would really recommend this it has provided an indispensable resource for me and has been used by multiple psychologists I have seen.

You mentioned the happiness trap there are plenty more books by Russ Harris which I have found really useful check out his catalog and see if any others pick your fancy.

https://www.amazon.com/Dare-Anxiety-Stop-Panic-Attacks/dp/0956596258/ref=sr_1_1?s=books&ie=UTF8&qid=1524132229&sr=1-1&keywords=dare

Dare: The New Way to End Anxiety and Stop Panic Attacks

This is very good and sets out a really simple approach to panic attacks.

Fainting is actually my root fear with agoraphobia, and it's never even happened to me. "Almost" did once, and that was the catalyst/trigger for my agoraphobia.

As I understand it, this is a pretty common fear among agoraphobics. Most of us have some "catastrophic" symptom we live in fear of that keeps us anxious and holed up. It may be specific like fainting or vomiting, or more ambiguous like "going crazy" or losing control.

Being abused to the point of passing out sounds like it must have been extremely traumatic and could easily have led to it being something your brain keeps going back to. It was your body protecting itself in that moment--it doesn't mean you're a "fainter." If you haven't fainted from severe pain (or being high, or anything else) since you were younger, you probably know how unlikely it is on a logical level.

What kind of therapy did you do? CBT would likely be really helpful, if you're not currently doing it.

This workbook https://www.amazon.com/dp/1572243236/ actually specifically addresses the fear of fainting in it, and it's more than just a blurb about it. The book is essentially a CBT/exposure "at your own pace" guide, I'd really recommend it.

This page (and entire website) is written by a doctor of psychology who specializes in anxiety disorders; it specifically addresses the fear of fainting also: http://www.anxietycoach.com/what-panic-attacks-can-do-to-you.html

Good luck. You're absolutely not alone. Get back into therapy and you can beat this!

The Panic Switch - Jeffrey L. Hammes (link)
"'In control' is an unreasonable expectation that furthers panic attacks. The desire for such control becomes the basis for the apprehension that many times sets the panic in motion. 'If only I could control this damn fear then I would feel better!' But the wish is unrealistic and never attained until the sufferer gives up all hope for conscious control and by this method settles down the nervous system and returning a feeling of 'control.'"

Freedom From the Known - Jiddu Krishnamurti (link)
"One of the major causes of fear is that we do not want to face ourselves as we are. So, as well as the fears themselves, we have to examine the network of escapes we have developed to rid ourselves of them. If the mind, in which is included the brain, tries to overcome fear, to suppress it, discipline it, control it, translate it into terms of something else, there is friction, there is conflict, and that conflict is a waste of energy."

The Caregiver's Tao Te Ching - William and Nancy Martin (link)
"If we want a situation to change, we must let it remain as it is. If we want people to heal, we must let them be ill. If we want to be strong, we must let ourselves be weak. Resistance keeps us stuck. Acceptance sets us free."


Among others.

I can completely relate to the feeling of just not wanting to go to do something that causes anxiety, and the constant buildup of anxiety leading up to it. The term for things like stopping your trips to the laundromat is "avoidance." I think it's a bad habit to get into. Here's an excerpt from the workbook that I use to help with my panic/agoraphobia:
>It is natural to avoid things that cause anxiety. Anxiety prepares us to avoid things so that we stay out of the way of danger and harm. However, too much anxiety leads too much avoidance. Although avoidance provides relief from anxiety in the short term, it also causes you to continually feel anxiety in the long term. The longer we avoid the situations that worry or scare us, the scarier or more worrisome they become.

>Anxiety --> Avoidance --> Anxiety

>Avoidance prevents corrective learning (i.e., learning something new). Avoidance behavior is usually connected with overly negative thoughts. For example, if you think you will faint if you drive on the freeway, it makes sense that you would avoid driving on freeways. However, such avoidance prevents you from realizing that your negative thoughts about fainting are wrong. Approaching rather than avoiding situations or experience is critical to overcoming fear and anxiety.