Agoraphobia

1) What it is

Agoraphobia is fear of situations where you worry you might panic, feel trapped, or be unable to cope. It’s about safety, not open spaces.

2) What it feels like

• “I feel trapped.”
• “I need a safe person.”
• “My body panics before I think.”

3) Common signs & symptoms

• panic symptoms
• avoidance of places
• reliance on safety behaviours
• shrinking life and independence

4) Causes & risk factors

• panic attacks in public
• trauma
• health anxiety
• chronic stress
• avoidance learning safety

5) Triggers

• crowds, queues
• transport
• distance from home
• fatigue, caffeine

6) What helps now

• 2-minute stay rule
• long-exhale breathing
• orientation grounding
• body anchoring

7) Longer-term self-help

• exposure ladders
• repeat practice
• reduce safety behaviours
• redefine success as staying

8) Treatment options

• CBT with graded exposure
• ACT
• trauma-informed therapy

9) Medication

May help baseline anxiety alongside therapy.

10) Daily life tips

• plan exposures
• track progress
• reward effort

11) When to seek urgent help

If you cannot leave home for essentials or feel unsafe or suicidal.

12) Trusted help & resources (UK)

• NHS Talking Therapies
• No Panic
  Helpline: 0300 772 9844
• Mind
• Samaritans 116 123
  Shout: text SHOUT to 85258

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