How to overcome agoraphobia

Miriam Calleja
Author: Miriam Calleja Medical Reviewer: Amy Shelby Last updated:

Agoraphobia is a mental and behavioral disorder that can make it hard to leave your home or feel safe in public places. With agoraphobia, specific situations in open or closed spaces trigger intense fear when the individual perceives no easy way out. For example, people with agoraphobia may fear things like crowds, open spaces, or traveling on buses or trains. In some cases, the fear is so severe that people become housebound.

Read on for the best tips on treating and overcoming agoraphobia.

Help yourself to get over agoraphobia

Agoraphobia symptoms may be physical (e.g., fast heartbeat, sweaty palms, shallow breathing) and emotional (e.g., fear that this might be a medical emergency and death). These symptoms are frightening, but there are things you can do to help yourself cope with agoraphobia.

1. Learn about the causes of agoraphobia.

There is no single cause of agoraphobia, but it is often triggered by a traumatic event such as a car accident or a natural disaster. It may also be caused by a family history of anxiety disorders or other mental health conditions. Understanding where your particular fear comes from is the first step in tackling your agoraphobia, especially if you learn to practice self-compassion and understanding.

2. Learn coping skills

By understanding which situations might lead you to panic and learning strategies to help you cope, you can decrease the extent of your reaction to conditions that usually lead to a panic attack. Experiment with different ways to deal with your response. It may help to write these down and review them frequently to ensure you know how to cope when you need them the most.

Some common methods that people have found helpful are through:

  • Breathing exercise, such as diaphragmatic breathing(also known as belly breathing), helps to slow down the heart rate and promote relaxation. Likewise, pursed-lip breathing can also help to slow down the breathing rate and reduce feelings of anxiety.
  • Progressive muscle relaxation (PMR) is a technique that can help people with agoraphobia reduce their anxiety and slowly reengage with the world. PMR involves tensing and relaxing different muscle groups in the body, starting with the feet and moving up to the head. The purpose of PMR is to help the body relax and release built-up tension. For people with agoraphobia, PMR can be used as a way to gradually expose themselves to feared situations in a safe and controlled manner.
  • Positive self-talk involves talking to oneself in a reassuring and supportive way, emphasizing strengths and abilities. For example, someone might say, “I can handle this,” or “I am capable of dealing with anything that comes my way.”

Unhelpful coping skills are substance abuse, e.g., alcohol, or isolating yourself from others.

3. Seek professional help

If you think you may have agoraphobia, it’s vital to seek professional help from a mental health provider. They can diagnose your condition and develop a treatment plan that may include therapy and medication that can help symptoms of agoraphobia.

4. Try exposure therapy

Exposure therapy is also known as systemic desensitization. It is a type of cognitive behavioral therapy that involves gradually exposing yourself to the things you fear in a safe and controlled environment. The process is done step by step, and each reaction to the fearful circumstance is followed by retreat, relaxation, and recovery. It is best conducted with someone you trust, who can support and comfort you.

Some people conduct exposure therapy through visualization exercises. Whichever way you tackle exposure therapy, you need to be patient, as it takes time and emotional energy to increase exposure in slow steps. This technique can help you to overcome your fears and live a more normal life.

5. Take care of yourself physically and mentally

In addition to seeking professional help, there are also things you can do at home to help manage your condition. Start with eating a healthy diet, getting enough sleep, and exercising regularly. You should also avoid alcohol and drugs, as they can worsen anxiety symptoms. Remember that the healthier you are overall, the better equipped you are to deal with situations that arise.

So, to improve your situation, address underlying physical or emotional issues that may be holding you back from getting better.,,

  1. Hoffart, A., Hedley, L. M., Svanøe, K., Langkaas, T. F., & Sexton, H. (2016). Agoraphobia With and Without Panic Disorder. The Journal of Nervous and Mental Disease, 204(2), 100–107.
  2. Agoraphobia – UF Health. (n.d.). Retrieved September 12, 2023, from
  3. How I Cope with Agoraphobia | NAMI: National Alliance on Mental Illness. (n.d.).
  4. Perugi, G., Frare, F., & Toni, C. (2007). Diagnosis and treatment of agoraphobia with panic disorder. CNS Drugs, 21(9), 741–764.
  5. 7 Treatment options for Agoraphobia—ActiveBeat. (n.d.). Retrieved 7 November 2022, from
Medical Content

Our Medical Affairs Team is a dedicated group of medical professionals with diverse and extensive clinical experience who actively contribute to the development of our content, products, and services. They meticulously evaluate and review all medical content before publication to ensure it is medically accurate and aligned with current discussions and research developments in mental health. For more information, visit our Editorial Policy.

About is a health technology company guiding people towards self-understanding and connection. The platform offers reliable resources, accessible services, and nurturing communities. Its mission involves educating, supporting, and empowering people in their pursuit of well-being.

Miriam Calleja
Author Miriam Calleja Writer

Miriam Calleja is a pharmacist with an educational background from the University of Malta and the European Medicines Agency.

Published: Dec 22nd 2022, Last edited: Sep 12th 2023

Amy Shelby
Medical Reviewer Amy Shelby M.S. Counseling Psychology

Amy Shelby is a medical reviewer with a B.A. in Psychology from Northwestern and an M.S. in Psychology from Chatham University.

Content reviewed by a medical professional. Last reviewed: Dec 22nd 2022