4 Ways to Manage Agoraphobia

1. Work on Relaxation Techniques

Relaxation exercises can help reduce tension and stress, while allowing you to cope with an impending panic attack. Begin by breathing slowly and deeply from your abdomen rather than higher in your chest. Breathe through your nose, not your mouth, and as you exhale relax as many muscles as you can. Be aware of the sensations in your body while you do so, and repeat calming words such as "relax" or "peace" to yourself. Do this for several minutes until you feel the effects of the agoraphobia begin to recede. Practice the technique every day, even if you do not have a panic attack, so you can slip into it more easily when you feel your phobic anxiety starting to build.

2. Practice Progressive Muscle Relaxation

Progressive muscle relaxation works at tensing and relaxing individual parts of your body in a deliberate and controlled way. You should practice it in a quiet place with few distractions. At each stage, tense specific muscles for 10 seconds and then relax them for an equal amount of time. Start with your feet and work your way slowly up your body: your calves, your thighs, your buttocks, your stomach and lower back, your chest, your shoulders, your hands, your forearms, your upper arms and your face and jaw. Think calming and peaceful thoughts as you do so. It should take about half an hour to work through your whole body. Practicing progressive muscle relaxation regularly will reduce the level of anxiety and tension surrounding your agoraphobia. Yoga and meditation classes can teach you similar techniques.

3. Practice Desensitization Techniques

Desensitization involves gradually reducing the panic of agoraphobia by exposing yourself to the cause of your fears. It usually works best in stages. You can start by visualizing specific tasks--for example, going to the mailbox or the grocery store. The visualization will help you become accustomed to the feelings of panic or anxiety that accompany tasks, and allow you to reduce the anxiety. As you progress, you can move from visualizing the activity to participating in it, taking small steps to better cope with your fears. If you have a supportive friend or family member, she can accompany you during the early stages. Each step forms a progressive hierarchy in which you gradually expose yourself to the source of your fear more and more directly. It helps to participate in relaxation techniques such as deep breathing beforehand. You should also consult with a therapist familiar with your condition who can advise you on the best way to desensitize, and even oversee the early stages.

4. Ask About Medication

Prescription drugs can sometimes be used to manage agoraphobia and panic attacks. They may also make it easier for you to engage in other steps such as desensitization. Tricyclic antidepressants, benzodiazepines and monoamine oxidase inhibitors (MAOIs) are all effective in reducing anxiety and stemming the worst aspects of agoraphobia. Treatment should always be undertaken with a doctor's supervision, and you should avoid mixing medications, even those taken for other conditions.