4 Ways to Treat Agoraphobia

1. Seek Therapy

Agoraphobia is a very treatable condition, and various types of psychological therapy have proven effective in helping people overcome it. The most common is cognitive-behavioral therapy, which works to educate you about the condition, explore the particular causes of it, and teach you to control the panic and anxiety associated with it. Cognitive behavioral therapy may also include gradual exposure or desensitization to stressful conditions in order to reduce your fears and help you better cope with the phobia. Other types of therapy include hypnotherapy, which uses hypnosis to provide new techniques and thought patterns that address the agoraphobia, and more psychodynamic therapy, which seeks to treat the root emotional causes of the condition.

2. Look Into Medication

Medication isn't necessary in every case of agoraphobia, but it can sometimes be helpful in countering panic attacks. Most forms of medication work best in conjunction with therapy, and you should never take medication that hasn't been prescribed by a doctor. Also beware of mixing medications, including those you may be taking for other conditions. Different types of medication address agoraphobia in different ways.

Certain types of anti-depressants will reduce the severity of agoraphobia over time. They must usually be taken for extended periods (6 months to 1 year or so) and can take several weeks to start working, so their benefits are more long-term than immediate.

Beta-blockers directly treat the symptoms of agoraphobia, such as feelings of panic or difficulty breathing. You can take them before going out or if you think you will be in a situation that might trigger a panic attack.

Finally, benzodiazepines can treat the onset of a panic attack within an hour or so of being taken, though they have addictive qualities and should be used with care.

3. Practice Deep Breathing Techniques

Deep breathing works as a form of relaxation, and with regular practice you can use it to calm down when you feel a panic attack coming on. Breathe in and out through your nose, using slow, deep breaths lasting at least several seconds. Breathe from your abdomen, not higher up in your chest, and try to maintain a regular rhythm of inhaling and exhaling. As you do so, stay aware of the sensations of your body and repeat calming phrases to yourself. Continue this for 3 to 5 minutes, and practice it every day. As you become comfortable with the technique, you can use it during the onset of a panic attack to halt its progress and restore a sense of emotional equilibrium.

4. Engage in Progressive Muscle Relaxation

With progressive muscle relaxation, you sit in a quiet comfortable area and slowly stress and relax your body's muscle groups one at a time. Start with your hands: clench them into fists and hold them for about 10 seconds, then relax them for an equal amount of time. Repeat the process with your forearms, upper arms, shoulders, face and jaw, your neck, chest, stomach, buttocks, thighs, calves and finally your feet. Practice this every day. It should take about 20 to 30 minutes to work every muscle group. Over time, it will reduce the anxiety you feel in your life and prevent the anticipatory stress that agoraphobia often produces.