People who have just had their first panic attack often develop a constant and persistent fear that another panic attack is likely to happen again anytime, anywhere. Without a doubt, a panic attack can be scary and leave unpleasant memories, especially if the first attack occurred in a public place and the victim could not control it.
It is no wonder then that people who could not get rid of these horrible memories of their first attack usually try to avoid public places, meetings or other situations because of this fear. What worries them the most is that the next attack will occur while they are in a public place and they will face embarrassment in front of everyone. Sometimes, they also fear that the attack will occur in a place where help is not available.
Then a fear of open spaces or more often called “agoraphobia” develops due to this frequent anticipation of another panic attack. Often times, people with agoraphobia simply prefer to avoid situations, people, or events that they believe may trigger a panic attack. Avoiding these triggers, however, is just a temporary coping mechanism that may seem convenient at first, but something that often comes at a high price.
If you have the condition of agoraphobia, don’t just resign yourself to the idea that you can’t get over it. There are other ways to manage this often irrational fear and to control the anxiety that accompanies it, besides simply avoiding the factors that you think will trigger a panic attack. You should not live the rest of your life without being able to step out of what you consider to be your comfort zone. Doing so means depriving yourself of opportunities to meet other people, form enriching relationships, and discover new things outside of your “safe” territory.
Instead of letting this irrational fear of your next panic attack rule your life, gather the strength to face your fear and do something about it.
Below are 5 easy steps that can lead you to recover from agoraphobia and allow you to stop being anxious about panic attacks.
1. Understand your fear. Remember that you will not have a heart attack, you will not go crazy or die if another panic attack occurs. Tell yourself that if another panic attack occurs, you are in control of the situation, wherever you are, whether in a crowded public place or in a secluded place where help may not be available.
2. Practice deep breathing regularly. Master the skill of relaxation by taking deep breaths 3-5 times a day, or whenever you feel stressed. Your body will know and get used to the feeling of being relaxed and you will learn to bring yourself to this state of relaxation in the event of a panic attack.
3. Try saying positive affirmations to yourself several times a day that will help lower your stress levels. You can easily avoid the anxiety that a panic attack can trigger by eliminating or at least decreasing the stressors in your life. Positive affirmations repeated many times a day have been proven to help develop a happier and more positive outlook on life.
4. Don’t be afraid to seek the support of your family and friends. Rather than staying within your comfort zone and missing the opportunity to socialize, welcome your family and friends back into your life and ask them to help you overcome your agoraphobia. Remember, avoidance only makes things worse, it is not the ultimate cure for agoraphobia.
5. Lastly, don’t be embarrassed to seek professional help. You are not the only one with agoraphobia, and many of those who suffer from it have already been able to overcome it successfully. A good professional healthcare specialist will be able to help you better understand the condition and suggest options to better manage it.
Remember that agoraphobia is real, but not entirely incurable. Try the steps above and see how you can finally overcome your agoraphobia and live a more meaningful life.