Agoraphobia is commonly assumed to be a fear of open spaces. This may be so but isn’t the whole story. There are agoraphobia sufferers who live on farms and who like nothing better than to enjoy a ramble through their own fields. The condition is better thought of as “a fear of being rendered helpless in a location or situation from which it is difficult to escape without embarrassment”.

This is quite a mouthful. In simpler terms it just means that people who have agoraphobia will start to feel uncomfortable, to the point of panic, if they are in a public place. As they are able to avoid the panic by avoiding public places then this is what they do. Eventually they are afraid to move outside of their own property for fear of precipitating a panic attack.

Obviously this kind of affliction is extremely restrictive and a person who has agoraphobia misses out on such a lot that life has to offer. So how can they be helped?

The most common form of treatment for agoraphobia, (and also for panic attacks generally), is Cognitive Behavioural Therapy or CBT, usually under the supervision of a psychologist. CBT aims to get a person to challenge their way of thinking about the problem that they are trying to overcome and, by so doing, change the behaviour relating to that problem.

Although CBT can help to change a person’s thoughts about agoraphobia, sooner or later he or she is going to have to literally step outside of their comfort zone. This involves taking short visits to a location that normally brings on a bout of agoraphobia or a panic attack. The process is called Exposure Therapy and is designed to get the sufferer to gradually get used to these stressful situations without having the accompanying panic-inducing thoughts about them.

This is where the sufferer’s family and friends can play a major role in helping the person to defeat their agoraphobia. The agoraphobic will, of course, need the support and reassurance of people they know and trust if he/she is to push out the boundaries.

For more information and help in overcoming anxiety and panic disorders please take a look at my book, Cure Anxiety and Panic Attacks Fast, by clicking here.

Eliminating panic attacks completely requires professional help, however, there is much that you can do to alleviate the symptons yourself by being prepared. Here are some ideas.

Approximately 4% of the population of the U.S., or something like 14 million Americans, suffer a panic attack at some time. Unfortunately for some people their panic attacks occur frequently and their lives become intolerable. This article is intended to show sufferers how to prepare for an attack and, hopefully, by being prepared, prevent an attack happening or at least considerably lessen its effect.

What To Do If You Feel An Attack Beginning

The first step in regaining control is to learn to breathe correctly. When someone has a panic attack, frequently they become so distressed that they simply forget to breathe properly. Most doctors recommend breathing exercises in order to help calm down someone who is experiencing an attack. If you think an attack is imminent take control of your breathing. Breathe from the tummy not the chest and consciously try to extend the outward breath, by counting if necessary.

To be most effective, you ought to know and apply your breathing drill before an attack builds up. Have a plan—learn calming breathing techniques and practice at least twice every day.

Additional relaxing techniques might also help you to avoid or at least lessen the severity of a panic attack. Naturally, you might find it hard to think about meditation whilst you’re experiencing a panic attack, but by acquiring the ability to meditate, you will be able to apply some of the same quietening ways that assist you to meditate in order to help you calm down.

Organizing Your Defences Against A Panic Attack

It pays dividends to be medically organized against a panic attack. When you travel away from your house, carry with you a list of emergency contacts, which ought to include your doctor’s phone number, your local crisis hotline, and your nearest relatives or others who can support you. You can make use of these numbers yourself whenever you think a panic attack is beginning, or make them easily available from your handbag or billfold if you are unable to help yourself.

In addition to this carry on you a bag to enable you to feel more secure during a panic attack. An essential function of this bag is to hold any medicines you might be taking, together with directions for using them. It is possible to include as well whatever items from home that will assist you in feeling more relaxed. These can include herbal tea, a stuffed toy, religious items, photos, sweets to suck, hand cream, money, a puzzle book, and anything additional that could aid you in relaxing, stimulate your brain, or distract you from the panicky feelings.

Please give these simple ideas a go and hopefully they will help you to lessen the effects a panic attack will have on you. They might even stop one happening in the first place.

For more information and help in overcoming anxiety and panic disorders please take a look at my book, Cure Anxiety and Panic Attacks Fast, by clicking here.