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Meltdowns, shutdowns and agoraphobia

Takemetospringfield

Hi,

Long story short: I have agoraphobia, and I am desperately trying to overcome that agoraphobia. I am doing well and am not completely housebound anymore like I was at the beginning of the year. But...my main issue is that whenever I'm trying to do something that really makes me anxious (e.g going for a dental checkup or shopping) I have either a meltdown or a shutdown, and once I'm in that state I can't think rationally and absolutely cannot even consider leaving the house. I'm actively searching for answers of how to either stop this happening or how to cope when it does happen. 

So my main question really is: how can I deal with meltdowns and shutdowns without having to stay indoors? How do you guys deal with your meltdowns/shutdowns when you're out and about? I'd really love to know.

Also, I'm not interested in professional support as I've been there, done that multiple times and actually came out feeling worse, and I'm not interested in medication. I just want advice on how I can deal with the meltdowns and shutdowns in that specific situation (when I'm about to leave the house). Thank you :)

  • I had on/off agoraphobia couple of times, so it is not something that will stay and mostly depends on issues to be solved.

    I usually have a different problem - I can't go out, unless I have a goal to go somewhere - shopping or dentist, because what is the point to just go outside?

    I would experiment - provided, that you have figured out other issues, but would it help going to shop with somebody you know together? I was avoiding shopping for some time, because I thought that everyone was looking at me and with cashiers it was a nightmare to deal. It helps, if you can delegate - if not, then maybe visiting shops, when there are less people also helps.

  • Oh huh, no way should anyone try to medicate meltdown or shut down. It's a core feature of autism and a NICE guidelines 'no no'. Anxiety, perhaps. Some folks go for that, but not because of your melt/shut downs... they are a product of your sensory, information, communication etc. overload. That much is NOT psychological in origin.

    Where it is spilling into your psychology is the fear of them is keeping you indoors when you don't want to be. The answer is going to somehow plan on how to get out without the overload causing a meltdown in the first place. There you need some practical assistance not therapies. 

    You need to isolate the triggers when you are out, try and think them through. How can each one be mitigated for you. The less bombarded you are, the less you'll risk meltdown and the less anxious you'll be. Have you anyone to help you plan this?

  • I aim to be ready to leave at least half an hour before I actually have to go. Ready as in coat on, keys in pocket, bag on back, etc. Them I can do something relaxing while sitting in the entrance hall and I only have to stand up and leave when it's time to go, which is much less overwhelming than the thought of having to stand up, put my coat on, check my bag, etc etc etc and then leave. Sometimes I walk around the block listening to a podcast to calm down before setting off in the direction I need to go.

  • in reply to Billy87

    Thank you for answering. I'll give stimming toys a try and remember to bring my headphones too Slight smile

  • I find taking stimming toys out with me really helps, fidget cubes, tangles, things like that. You can easily find them on amazon or ebay for a few quid and when you feel a meltdown start to come on just using them in your pocket can really help.

    Also always having headphones so you can block out the outside world if you feel overwhelmed. I have certain songs that I can play when im out that calm me down