Agoraphobia and anxiety

I'm having a problem with not being able to leave the house without a major panic attck. I get depressed when I feel useless sitting at home. It is a real downward spiral. Therapist recommendation was to volunteer somewhere. If I can't get out of the house, how am I going to interract with other people. Wish I could. Talked to therapist and she is going to start EMDR. Has anyone been treated with that? Did it help?

Hoping to get out of this spiral and get of the house.

Thanks for all your help

i havent had emdr yet but i relate to your agoraphobia. sometimes it is so bad i am certain if i step off my porch the sunlight will vaporize me into dust. i find it helps if i plan things in advance, at least a week, often two. knowing that i am going to do something the following weekend and giving myself those little reminders throughout the week and visualizing myself getting around the grocery store or whatever it is i have plans for. i dont spend tons of time on it, just gentle reminders, like im going to market saturday, picking up my meds, yogurt, creamer, chips, and coffee. i have paint class in two weeks, its a really pretty picture. by the time the day comes, i am prepared to do it and most times can do so with little problem. ask me to go out for lunch that day...never in a million years....stop by a fast food joint after work...cant do it.

here also are a couple tips i use to manage panic attacks and anxiety. a way to stop panic attacks is to relax. it is physically impossible to panic and relax at the same time. you dont even have to really relax. just fool your brain into thinking you are relaxing. imagine as if you just did a meditation or had a massage and all your muscles have turned into limp noodles. just let them all go. this will stop the panic attack. you may have to do it a couple times over your first tries, but when i started doing this it ended the attacks and soon i never had a panic attack again,

i have this thing called an anxiety meter that i visualize in my head. it goes from 0 to 10, 10 being the worst anxiety ever. so when i am anxious, i see where the needle registers on the meter. then i do breathing exercises until i get it down to a four. which is manageable for me. sometimes i see a knob on the meter and i will manually turn down the meter to four so i can calm down faster. practicing this enough, all i have to do now when i am anxious is say dial down, and i can calm myself.

i hope this helps you some.

Kaliope,

Those ideas really help a lot. I've never paid attention to whether prep for going out is easier than imprompto changes, although i know that sudden changes don't work. I'll try your idea of preparing for going out. I have found that getting ready several hours before i have to leave helps. Right now i can usually get to pdocs and sometimes therapy, and small stores with a list and planning.

I also like your anxiety meter. I'm good at visualization, close to delusional sometimes. But it often works for me.

It is hard when a simple thing like leaving your house isn't simple anymore.

Thanks for your help��

I can leave for work and such,, but during weekends and such I choose not too,,I really do not like crowds or social interactions,, I never "look a head" to see what I am doing at work that day,, If I know I will just worry myself all night or even all weekend..don't know if just me or my mental illness..