Thread by @orbyn

@ADDeeCee @maybeADHdee @stuheritage I got over agoraphobia the first (and second) time by strictly paring my life down (as much as was possible) to a three-pronged approach:

1. Exposure therapy
2. Talk therapy
3. EXTREME SELF CODDLING ..

@ADDeeCee @maybeADHdee @stuheritage 1. Graded exposure: a CBT based method of lowering your panic response through daily exposure. I was fully housebound so my first exercise was going to the bottom of my garden, noting my panic level on a worksheet like page 13 bit.ly/3kecOBU , staying as long as I could

@ADDeeCee @maybeADHdee @stuheritage Then coming home. I’d repeat for as long as I could until my panic level dropped to a 2 or a 3, then my next exercise was walking to the end of my cul de sac, and repeating. Tedious but worked. Good to work with a therapist who will check in on themes with you.

@ADDeeCee @maybeADHdee @stuheritage 2. Talk therapy: I had a psychologist but I was honestly in no place to analyse anyfuckingthing. I did need to BLURT a lot, so again good to have just a counsellor who can listen. DO NOT join online support groups eg FB or Reddit. They’ll just bring you down/retrigger trauma etc.

@ADDeeCee @maybeADHdee @stuheritage I mean online “support” groups re agoraphobia/anxiety unless they’re heavily moderated/limited to a specific therapy group. You can take on others’ problems too. *DO* educate yourself about agoraphobia. @AnxietyUK has wonderful resources bit.ly/3kcR5dz

@ADDeeCee @maybeADHdee @stuheritage @AnxietyUK Including this @AnxietyUK agoraphobia document from 2010. It’s a self-help guide in the truest sense — you can use it to get voer your agoraphobia! But you must use:

3. EXTREME SELF-CODDLING. By recovering you’re essentially giving yourself daily panic attacks on top of your

@ADDeeCee @maybeADHdee @stuheritage @AnxietyUK Existing daily load, so you really need to look after yourself. Apply house plant rules (+++ water, sunlight, food), nap like a house cat (several times a day), early nights should be standard, and ONLY read/eat/watch/wear/be with YOUR COMFIEST NICEST FAVOURITES.

@ADDeeCee @maybeADHdee @stuheritage @AnxietyUK All personally now a bit tricky since I’ve additional people, jobs, health issues, and trauma, but this is essentially a route to success. I’ve written about overcoming agoraphobia and living with anxiety all over the shop bit.ly/2WfDMRH bit.ly/3gjVDha

@ADDeeCee @maybeADHdee @stuheritage @AnxietyUK Good luck; you can totally do this. x

@ADDeeCee @maybeADHdee @stuheritage @AnxietyUK @threadreaderapp unroll