Agoraphobia Treatment:
Taking Baby Steps To Recovery
The best agoraphobia treatment is by taking baby steps to
recovery. Little by little, approaching feared situations one at
a time until you can move forward to something else.
I would not recommend trying to overcome your agoraphobia
until you understand how to use
positive thoughts
to manage your panic sensations . When you think you have a good
understanding on how to replace your thoughts with healthy, more
truthful thoughts, I would then suggest taking baby steps
towards recovery so that you can put your skills to work.
You learn by doing. So I encourage you to practice as often
as you can. The more you practice, the better you will get and
the easier things will become.
No matter how severe your agoraphobia is, you can recover.
It's really important that you understand that you cannot
rush this process. By trying to rush recovery, you will
actually sabotage it.
I really want to encourage you to take your time and take baby steps to
recovery. The only agoraphobia treatment that works to help you recover from
agoraphobia is by taking one small step at a time.
I know you really want to get this over with and you want to
hurry up, but a hurried attitude will only be self-defeating.
The only way this agoraphobia treatment will work is through
patience and determination. It's hard being patient when you are
anxious but you do this by accepting your situation and adopting
an attitude of persistence and perseverance. Remember you are
human and good things are worth the time it takes.
Proper agoraphobia treatment, although is difficult, is worth
every hard effort you put forth.
So you might be wondering...How do you take these baby
steps for the treatment of your agoraphobia?
For Example:
Let's say your agoraphobia has stopped you from visiting the
grocery store. You struggle with walking the isles, standing at
the deli, and then standing in line at the checkout.
You would approach this practice sessions by taking one small
step at a time. It is through desensitizing yourself little by
little that will bring you the most success. You can also call
this approach exposure therapy.
Recovery cannot happen without this form of agoraphobia
treatment.
Take your time and pace yourself.
Recovery isn't about forcing yourself to suffer through it in
a hurry. In fact, a successful practice session takes one
thing at a time. Anyone can hurry into a store, get what they
need and get out.
I want to tell you right now that if you go into that store
with the intent of being quick, doing the job and then leaving,
you are not making any progress at all. In fact, you could be
sabotaging your own success.
Success with baby steps sounds something like this:
First, adopt an attitude of acceptance. Accepting your
symptoms for what they are and nothing more. Give yourself
permission to feel whatever it is you are going to feel.
On the first day, practice entering the grocery store and just walking
around near the door. Work through your anxious thoughts. If you get the
urge to run, it's important that you stay and float through those feelings.
I would recommend staying at least 10 minutes longer past the original urge
to leave. If you feel you need to repeat what you did on the first day, then
do it the following day. In fact, do it until you feel it is becoming
easier. How many days this may take is up to you. Everyone is different and
it's important to understand that. Be patient with yourself.
When you are ready to move ahead, you will go further into the store,
perhaps this time walking the isles. If you experience
dizzy spells or
panic, stay still and don't move. Don't forget to use your positive
affirmations and your
breathing
exercises. Again, allow these feelings to come, don't resist them,
remember they will pass! Walk slowly if you must. It's okay to feel whatever
it is you are going to feel. I would do this until you are ready to proceed
to the next step which would be to get in line and purchase something.
When standing in line, you may start by picking a short line, or maybe a
checkout that is open and ready for you. Then each time you visit the store,
pick a longer and longer line. This will help you learn and build tolerance
for your body symptoms and give you time to work on your self-talk.
It takes a long time before your body feels the effects of
agoraphobia treatment through cognitive-behavioral therapy.
Therefore it may take many attempts before you begin to feel
less anxiety. Always know that your practice sessions are never
a waste. Your mind is learning regardless of how good
or bad
your practice experience went. Practice and practice a lot!
Remember, you are in control. You are in charge of your own recovery and how
big these baby steps will be. You don't have to do anything that you don't want
to do. So remind yourself that you want to do this, because you want to recover.
We all have a tendency to feel more stress and anxiety if we feel we are being
forced and have no choice.
The truth is, you do have a choice! Recovery is a choice! Please remember
that you are always in control.
Total commitment is necessary in order to achieve recovery!
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