[Pookyl]

I’m back to really struggling to get out of the house. On a good day I can get to the letterbox. Which combined with a mixed mood isn’t great.
I’ve done exposure therapy and it works only in the very short term.
Any coping skills that anyone has/is using that are working?

[Nevvy]

Wellllll,

For me I only get that when I'm depressed, and maybe it's weird, but have you tried sort of setting some sort of reward/incentive for yourself? My thing was food (okay, when I was depressed it wasn't the best idea, but it somehow worked). Forcing myself out into the wild for a little treat somehow works for me. I sort of treated myself like a dog in training, but eventually it got easier? It made me think more about the end result rather than the current experience. I was still present and exposed, but had that in my mind.

No matter what my mood is, stable or not, I still can't do groups, but that's a different issue... I will be getting emdr for that. Maybe that will help me (I know, not related), but it's really baked in there.

So yeah, maybe introduce some sort of incentive + exposure?

Exposure therapy was important for getting me out of a period of agoraphobia, but also processing its root cause. Mood stabilization was also quite important. I had been very unwell during that period even often experiencing maladaptive daydreaming and dissociative symptoms. Grounding techniques and mindfulness exercises helped with the latter. As one thing improves it can help make other things improve.

[Sometimes psychotic]

For me not allowing myself to ship everything from amazon helped. Not having the stuff you want in stock means you’ve got to goto the store etc for stuff eventually. Aside from that just pushing through and doing it anyway when things get rough. If you allow yourself to not do stuff because it’s hard it actually makes things worse.

[Pookyl]

Thank you for replying.
After Valium I managed to walk to a coffee shop a 200 metres away today. I had to make an emergency pit stop at the railway station - I vomit and have diarrhoea in response to anxiety.
Nevvy, I always do the incentive+exposure thing. It’s worked in the past. I’ve been trying to get myself to the nail beautician to get my nails done. It’s an easy walk from my place. And I still can’t get there.
BirdDancer, exposure therapy normally works. My mood has been wobbly for a couple of weeks. So maybe if I can stabilise that will help as you say?
Sometimes psychotic, you’re right. If I skip a day of pushing myself to go outside, it is soo much harder to do it the next day. It’s like having to start back at day 1 of exposure therapy.

How's it been going, Pookyl? Sending good thoughts.

[MickeyCheeky]

I hope you're feeling a little bit better, Pookyl! Agoraphobia is hard to deal with! I'm sure you can make it though. Just take it one step at the time. Day by day you'll get stronger. Just hang in there. Hopefully getting yourself out there will make it a little bit easier at least for the basic necessities. I'm not sure if you're doing any therapy right now since you're struggling with agoraphobia. Perhaps you can try to look into online therapy? If you're not doing it already of course! Just give it a thought if you want to. I hope things will get better soon for you. Please keep us updated on your situation. We ALL do care about you. THAT'S A PROMISE! Sending many safe, warm hugs to you, Pookyl, and to ALL the people you Love and who Love you!

[Wild Coyote]

Hey Pookyl!
I am sorry you've been having a tough tine. I get quite reclusive when in a deep depression! A bit agoraphobic.

Sending good thoughts your way!

[lightly toasted]

Last year I only left the house a handful of times - thanks to online grocery shopping. I've been out quite a few times so far this year, on average, twice each week. Seroquel has helped, because it's easier to get out when I've actually slept the night before. But to be honest, I've only left the house our of necessity. It started with trips to the dentist, then the doctor. Then my cat became sick and it was trips to the vet, and even 5 hour drive each way when she needed special medical treatment. Many trips to the pet food store to purchase and return food, trying desperately to find something that didn't make her sick. I consider all these outings accomplishments, but not once have I left the house for anything but medical appointments for myself or my cat, or to the pet food store or the drug store.

I feel somewhat anxious being out, but it's more extreme discomfort being away from my safe and comfy home. It's like my home is my linus blanket, and I feel really out of sorts not being here. I miss walking everywhere and getting some fresh air and daylight, but pushing myself out that door just feels like pulling teeth.

I had this problem in my 20s, but then it was pure anxiety and I would vomit just like you, Pookyl. Exposure therapy really worked back then, I found so much reward in leaving the house. But now, it's not as much as anxiety, though there is a bit of that, as it is just dread...I've not other way to describe it. And I don't really know what to do about it either. So thank you for starting this thread, I've read the other responses, I guess I just need to light a fire under myself and get out there..? I didn't have agoraphobia at all through my 30s, it cropped up again after a few traumas starting at age 42, and now at 49 I'm still struggling with it. I thought once I was sleeping again, and the grief from loss was not so crippling, I'd be okay, but I'm still hiding out at home, and I'm not really sure why.

I'm sorry, you're struggling with this too, Pookyl. Are you having any success since starting this thread?