Agoraphobia Hierarchies

Hi Everyone,

Now that the weather is starting to warm up, I thought it was about time (after about 4 months of being housebound more or less) that I start some exposure therapy. I have a bunch of hierarchies regarding, driving, going to various stores, etc., but before I can even contemplate those, I have to be able to leave the house.

At this point, I can go outside, but not too far from my building - everything is large and spacious and I start to feel "depersonalized" really quickly. I can handle symptoms like increased heart rate and trouble breathing, but the minute my face goes numb and I feel outside my body, I just want to turn and run.

Has anyone gone through this before? and if so, do you have an example of a "leaving the house" hierarchy that might help get me started?

Thanks,

Skatterprank

Hi Skatterprank, Reading your post was exactly like reading what I have been going through since this past October. My anxiety issue started when I had a panic attack on the way to meet the doctor two weeks before my surgery. I made it to there but couldn't make it in the building. All I really remember thinking was if I just went home the panic would end. After I got home was when I realized I couldn't leave my house without fearing having a panic attack. I had a lot going on at once being a junior in college, working full time, my boyfriend was on deployment, and I was about to have spinal surgery. Not the typical 20 year olds schedule. It took me a week before I started doing exposure therapy. I started by walking a mail box further each day. but going out more than once a day I probably went out 4 to 5 times just to get used to it. Then right after Thanksgiving I got in my car one day and drove to the end of my road and started going a little further each day. Red lights I got used to by going to ones where I knew I could turn on red. When my boyfriend returned from deployment he was very understanding and we decided to drive around and houses that where for sale we go to and get the information out of the boxes, which got me used to getting out of my car further from home. I walked around shopping outlets to get used to being around stores and going in them. The first time I bought something I thought I would be anxious but I was more excited then anything. I hope this helps you knowing someone is going through this and making progress. Try not to blame the anxiety for you not being able to do things just tell yourself in time you will get there when your ready. If your out and feeling panic stop pull over if your driving and do deep breathing while trying to image yourself in a claim peaceful place. For me its the beach. I know the weather is starting to get nice! Spring/ summer is my favorite time of year and at times I find myself frustrated with not being able to do so much. then I think of how far I have come. You going out side is a big step and on day you will look back and say I remember when I thought that was hard. I hope this helps you, if you any support just ask and good luck!