The pandemic has undeniably changed the way we live, leaving many of us wondering, “How can I connect with others when I don’t want to leave my house?” The lingering fear of Covid-19 and the constant barrage of unsettling headlines have made being around people a daunting prospect. Despite the decrease in Covid-19 cases thanks to vaccines, the uncertainty surrounding the virus and other global tensions can make home seem like the safest place to be. But what happens when you need to step outside? Whether it’s for essential tasks like grocery shopping, medical appointments, or simply checking the mail, it’s essential to address the fear of leaving home.
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Understanding Agoraphobia
The fear we experience in these situations is known as agoraphobia. The National Library of Medicine defines agoraphobia as “anxiety about being in places or situations from which escape might be difficult or embarrassing, or in which help may not be available in the event of having an unexpected or situationally predisposed panic attack.” Statistics from the Anxiety and Depression Association of America suggest that about one in three people with a panic disorder will develop agoraphobia, and these numbers may have only increased over the past two years of the pandemic.
Factors That Aggravate the Fear
Several behaviors can worsen the fear of leaving the house, according to a 2013 article. These behaviors include:
- Self-Focus: Overthinking and excessively focusing on one’s own anxieties can intensify feelings of anxiety.
- Unhelpful Thoughts: Negative and unhelpful thoughts, like “What if something happens to me while I am outside?” or “What if I don’t make it back home?” can amplify anxiety about being outside or in open spaces.
- Avoidance: Missing work or important events due to fear can escalate the fear of leaving home. Each missed opportunity reinforces the anxiety.
- Safety Behaviors: Engaging in behaviors that provide a false sense of security may inadvertently feed the fear and make it worse. For example, constantly facetiming a friend while in the car.
Overcoming the Fear of Leaving Home
Developing a safety plan can help individuals avoid the behaviors mentioned above. A comprehensive safety plan should include three essential components: Triggers, Trigger Ratings, and How to Address Triggers.
- Triggers: Identify the internal or external stimuli that make you uncomfortable when you’re away from home. Triggers can manifest as people, places, things, scents, or even images. Understanding what causes you to feel unsafe outside your home is the first step in addressing the fear.
- Trigger Ratings: Rate your triggers on a scale of 1 to 100. Assigning numbers to your triggers can help you put your fears into perspective. A rating of 1 indicates triggers that aren’t too scary, while 100 represents triggers that are extremely frightening.
- How to Address Triggers: Determine strategies to manage specific triggers. For example, if going to the grocery store triggers anxiety, create a grocery list beforehand, set a timer to establish a time frame for shopping, or bring a trusted friend along for support.
Connecting While Staying Home
For those who still find leaving their homes too challenging, there are alternative ways to connect with others:
- Online Support/Interest Groups: Explore online groups that cater to your interests or hobbies. Whether it’s sewing, video games, or any other passion, connecting with like-minded individuals can provide a sense of belonging and support. The Anxiety and Depression Association of America offers a list of support groups for those living with anxiety and depression.
- Google Meet: Stay in touch with friends and family through video chats using Google Meet. It’s an easy and convenient way to stay connected when physical meetups aren’t possible.
- Houseparty: Houseparty is a virtual platform that allows you to have fun with friends and family through games and activities. It’s a fantastic way to engage and socialize without leaving your home.
In the words of Tim Fargo, “until you cross the bridge of your insecurities, you can’t begin to explore your possibilities.” Overcoming fear often involves challenging irrational beliefs about personal safety. Building connections from the safety of your home can contribute to a sense of security once you start venturing outside.
If agoraphobia is causing significant distress, seeking therapy can be an effective option. Cognitive-Behavioral Therapy, Exposure Therapy, and Eye Movement Desensitization and Reprocessing (EMDR) Therapy are just a few of the interventions available. Telehealth therapy also provides a viable starting point for those who prefer receiving support from the comfort of their homes.
Remember, if you find yourself struggling with the fear of leaving home, help is available. At Garrett Counseling, our counselors are ready to assist you on your journey to mental wellness, whether in person or online. Take that first step today by contacting us at (256) 239-5662 or visiting 5 WS.
