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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 :)

Parents

  • 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.

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  • 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.

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