Agoraphobia

If this resonates, it doesn’t mean you’re broken or stuck like this forever. Agoraphobia is very treatable — especially with CBT and gradual, supported exposure, and sometimes EMDR/ACT, depending on what’s driving it.

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What is Agoraphobia?

Agoraphobia isn’t just “fear of open spaces.”

It’s more like:

“I’m scared of being somewhere where I might panic, feel trapped, or not be able to get help… and that fear makes me avoid those places.”

The fear shows up in at least 2 of these situations

You feel strong fear or anxiety in two or more of these areas:

  • Public transport (bus, train, tube, car rides, planes)

  • Open spaces (car parks, big streets, fields, bridges)

  • Enclosed places (shops, cinemas, small rooms, lifts)

  • Crowds or lines (supermarkets, concerts, waiting queues)

  • Being outside the home alone

You might be dealing with agoraphobia-type anxiety if you notice a pattern like:

  • “Certain places reliably set off my anxiety.”

  • “I worry I won’t be able to escape or cope if I feel panicky.”

  • “I plan my life around avoiding these situations.”

  • “I only feel safe if I’m with someone / near home / have an exit.”

Even if you’re not sure your symptoms hit all criteria, those patterns are still worth support.

The fear is about escape/help

The anxiety isn’t random — it’s usually tied to thoughts like:

  • “What if I panic and can’t get out?”

  • “What if something happens and no one helps?”

  • “What if I embarrass myself or feel out of control?”

So the fear is about being stuck, unsafe, or unsupported if symptoms hit.

These places almost always trigger anxiety

Not every single time — but typically, when you face those situations, your body goes into threat mode.

You start avoiding, needing support, or pushing through in distress

People often cope by:

  • avoiding those places entirely

  • only going if someone comes with them

  • going, but feeling intensely anxious the whole time

It feels bigger than the actual danger

A key part of agoraphobia is that the level of fear feels out of proportion to what’s realistically happening — even though it feels very real in your body.

It’s messing with your everyday life

For a provisional diagnosis, the symptoms need to cause meaningful distress or get in the way of things like work, relationships, shopping, travel, health appointments, etc.

It’s been going on a while (usually 6+ months)

It’s not better explained by something else

Agoraphobia can overlap with panic disorder, social anxiety, PTSD, specific phobias, OCD, or physical conditions — a clinician checks which explanation fits best.

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