What is agoraphobia?

If you worry a lot about going to certain places because you might have a panic attack, that might be agoraphobia. It might feel like you have no choice but to restrict yourself to certain safe places and avoid certain situations, such as public transport, crowds or queues, but that can be really lonely and make life a lot less enjoyable. Getting help from a professional can help you a lot with your panic attacks and the anxiety of having one.

This can help if:

• you worry about having panic attacks

• you want to know what agoraphobia is

• you’re worried about someone who may be experiencing agoraphobia.

What is agoraphobia?

Most people develop agoraphobia as part of an anxiety or panic disorder, where the fear of having overwhelming anxiety when away from home makes it difficult for them to go out. If you have agoraphobia, you may be anxious about having a panic attack, or you may fear other places or situations where you’ve had a panic attack before.

This fear may make you avoid these situations or do things to help manage your anxiety, such as only catching the bus with a parent or friend. While these behaviours can decrease your anxiety temporarily, in the long term, they can make it worse.

Learn more about phobias and how to tell if you have one.

How is agoraphobia related to anxiety or panic attacks?

Agoraphobia and panic attacks are like two parts of the same puzzle. For many young people, agoraphobia actually starts because of a scary experience with a panic attack. If you’ve ever felt that sudden rush of intense fear - heart racing, dizziness, not feeling able to catch your breath - it’s natural to want to make sure it never happens again. This 'fear of the fear' can lead you to avoid places where you think an anxiety or panic attack might be embarrassing or where you’d feel trapped, like a busy shopping centre or a bus. While they are closely linked, it's important to remember that agoraphobia is an anxiety-based alarm system in your brain that’s trying to keep you safe from what it perceives as a threat.

What are agoraphobia symptoms?

Some common agoraphobia symptoms and signs include:

• you avoid situations because you’re concerned you’ll have a panic attack

• you worry that if you have a panic attack, you won’t be able to get away easily or that no one will be able to help you

• you agree to go to certain places only if someone goes with you

• you’re reluctant to leave or get anxious when leaving situations and environments that are familiar or feel safe

• you experience anxiety or panic when you can’t avoid certain situations.

What causes agoraphobia?

While there’s no single cause of agoraphobia, your likelihood of developing it increases if you have a family history of anxiety disorders or if you have experienced a panic attack or traumatic event in the past.

Agoraphobia develops over time as you start avoiding more and more places that make you feel anxious.

How can agoraphobia affect your life?

If left untreated, agoraphobia can really reduce your quality of life. For example, you may:

• feel unable to continue doing some activities, such as going to work or school, participating in hobbies, or leaving home to exercise or socialise

• experience isolation, loneliness, boredom and financial hardship (from not being able to work) can cause distress and increase the risk of depression

• start using unhealthy coping mechanisms, such as drinking or taking drugs, which can cause or contribute to other health problems

• feel powerless to do anything can lead to anger and frustration, which can damage your self-esteem and lead to depression and other anxieties.

These examples might sound bleak, but getting treatment for agoraphobia can help improve or even prevent these situations.

When should I seek support for agoraphobia?

It’s a good idea to reach out for a chat with a professional if you feel like your world is starting to get smaller because of fear. You might notice that you’re turning down invites from friends, struggling to get to school or work, or feeling a huge amount of dread just thinking about leaving the house. If you find yourself needing a safe person (like a parent or partner) to go anywhere with you, or if you’re spending a lot of time planning escape routes in your head, these are signs that the anxiety is calling the shots. There’s no need to wait until things feel 'bad enough'; seeking help early can give you the tools to take the power back before avoidance becomes a set habit.

Agoraphobia treatments and therapies

The first step in getting effective agoraphobia treatment is to seek professional help. Your doctor and/or mental health professional will look into an agoraphobia diagnosis, then help work out the best treatment plan for your preferences and circumstances.

This will vary from person to person, but can include counselling or therapy, medication, relaxation training, support groups or self-help methods. Starting and going through agoraphobia treatment can be difficult, but remember that your mental health professional will work at a pace that suits you. Read more about how to get help for anxiety conditions.

These are some of the self-help techniques you can use to calm down when you find yourself panicking:

• Slow down your breathing: feelings of panic and anxiety can increase when you breathe too quickly. Try to breathe slowly and deeply, counting to three on each breath in and again on each breath out.

• Focus on something non-threatening: remind yourself that your frightening thoughts are a sign of your panic, rather than of what’s actually happening, and that they’ll soon pass. Try counting backwards from 100, or recall the words of a favourite song.

Read more about how to manage symptoms of anxiety and panic attacks.

How do I help someone with agoraphobia?

Supporting a friend or family member with agoraphobia is all about being a safe harbour without being pushy. The most important thing you can do is listen without judgment - let them know that you hear how hard this is for them and that you’re in their corner. Avoid saying things like 'just get over it' or 'there's nothing to be scared of,' as this can make them feel more isolated. Instead, ask them, 'How can I best support you today?' Maybe they need you to walk to the shops with them, or maybe they just need to hang out at home where they feel secure.

You can also encourage them to seek professional support when they're ready, but let them stay in the driver's seat. Your patience and steady presence can make a world of difference in helping them feel brave enough to take that next small step.

For more information, read our guide on how to help someone having a panic attack.

Frequently asked questions about agoraphobia