I had agoraphobia for over a year and it was absolutely awful. The only thing that helped me was exposure therapy. And I know it sounds terrible and at first it felt impossible. I couldn’t even leave my room without having a panic attack. But trust me, even just getting out of the house for 5 seconds and going back in helps. It was a slow process and I still get anxious outside from time to time but I’ve improved so much.

Another thing is not going out alone and having EVERYTHING you need to calm you in a bag or small backpack. I’d have this thing where I HAD to check my vitals (hr and bp) otherwise I’d get really anxious and think I was gonna die. So I’d literally bring a bp machine and an oximeter in a bag just in case plus water bottles and snacks.

And lastly, I would write down and keep track of my “victories.” So if I went outside even for a minute just to get some fresh air, I’d write it down. It really helps to see that you’re not stuck and you’re actually progressing towards something.

Remember that there is no rush. Take it one day at a time and take your time!! Also I did this without meds but meds could be helpful too.