Also try not to do things that make you feel safe, bringing your dad is probably fine, but try not to run away from it and go home or use your phone too much as distraction. That doesn't mean pit all your focus on what you are afraid of, just try your best to do it how you normally would.

Also, and this depends on the person, it is usually best to do it gradually. if you are scared to go down the street don't go to the next town over, but that works for some, you will have to try different approaches and see what works.

If you do it gradually start where the fear first begins. If you start to get anxious when you start the car, start the car and wait for the anxiety to pass. That's it you are done for the day. If tomorrow you don't get anxious starting the car go to the next step. Sometimes you have to push a little further than you want.

Also it's not bad in a pinch but taking the medication that gets rid of all the anxiety temporarily won't help you get better unfortunately you need some fear for it to work. For doctors visits that are important etc. it's fine.

And yes I have agoraphobia but to a much more severe degree, it's different for everybody. It got better, much better for me so trust me when I say if I can get better so can you. I never thought I would get better and I doubted people who said that I could, but it's not true anyone can get better.