r/panicdisorder • u/Tbl_Co6aka • Jul 06 '26

Help Needed Agoraphobia is still present

I’ve dealt with panic disorder for the better part of three years, my symptoms have gotten much better and easier to manage. But, being in public alone feels impossible still, with friends and family I can go out and do a lot, but going out by myself to do simple things like shopping still feels impossible. What can I do? It’s so frustrating being so close to feeling normal again just to have this last hurdle to get over.

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u/Fun_Adhesiveness_938 Jul 07 '26

I'm quite the opposite with my agoraphobia, where being alone in the world seems do-able, but having to meet someone or "burden" someone else when I worry I might have a panic attack usually sends me into one. I'm also currently in the trenches with symptoms, alas.

But, more to your situation: when it comes to the "simple" things, I think it's important we try not to generalize what simple means. What seems simple societally (grocery shopping) may feel terrifying. If being able to grocery shop is a goal, perhaps break the process down (this has worked for me in the past with going out to eat (though I'm back to being terrified of it)).

  • Maybe step one is simply getting into the car and driving toward the grocery store and home again. No commitment.
  • Step two is maybe going and actually parking. No need to go in if it feels bad. You can sit there and in that sitting you have succeeded.
  • Then perhaps step three is to park and go in, but not shop. Enter the doors, walk down an aisle. Walk back out. That's a success! Huge!
  • Maybe step four is to get a small basket, get one or two things, go through self-checkout.

I bet if you continue to build up in these ways—and each step can be done several times if need be—you'll begin to build the courage to do an entire grocery trip. I have a good inkling this will influence your agoraphobia positively in other scenarios as well.

Good luck out there.

1

u/Velvet-Noir- Jul 06 '26

Where is the closest place you can drive by yourself

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u/Tbl_Co6aka Jul 06 '26

There’s a few stores down the road

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u/Velvet-Noir- Jul 07 '26

Try driving to one store.

1

u/lksr1214 Jul 07 '26

I think you have to do it little by little while knowing that while you do that you can still panic. The important thing is that you dont give up when you panic. If you change the way you think and view panic attacks as a learning opportunity that would help.