Post-Depression Agoraphobia
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Coming out of depression is no easy journey…
For many people, post-depression means relief from the debilitating feelings of sadness, coming out of isolation, or regaining a new sense of purpose (it’s different for everyone). If you or someone you love has experienced depression, you probably know that the exhaustion, anger, numbness, or a combination of these feelings doesn’t go away instantly. Many people may also feel anxiety around the idea of stepping outside into the world in fear that a panic attack might occur in these situations.
If you are experiencing this, it sounds a lot like a symptom of agoraphobia.
Agoraphobia is an anxiety disorder that involves the fear of leaving spaces that feel most safe. Those with agoraphobia tend to avoid environments and situations that may cause them to panic, feel trapped, or even defenseless.
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Why This Might Happen:
Coming out of a depressive episode does not mean we are 100% ready to face the world. Being around people may feel raw and too vulnerable. You’re basically still thawing out from a prolonged freeze state and deserve some grace.
Feeling some level of anxiety is not always a bad thing, either. It means you are feeling something other than emptiness, which is a common experience in people with depression.
navigating facing the world again
What Can You Do?
Baby Steps
Some people find success in spending 15-30 minutes outdoors near their house before going straight to visit the mall or the DMV. Once you feel like you can progress from this, take a walk around the neighborhood or a park where you can be around more people. After some time, when you feel ready to go to a more crowded space, you can try grocery shopping at a neighborhood store early in the morning on a weekday.
These are just some examples of how you can go about navigating post-depression agoraphobia. Feel free to adjust your plan according to your comfort level. Know the difference between dipping your toes outside your comfort zone and forcing yourself to do things your body and mind aren’t ready to do just yet. Do regular check-ins with yourself to assess your state of feelings.
Make decisions that will empower you to care for yourself at the moment rather than just making it a goal to move past the agoraphobia symptoms.
Seek Support
If you feel ready to go out and about but are not quite sure yet, you may take a person you trust, a pet, or even a safety blanket if you have one. Choose someone who you know is making an effort to understand where you are in your healing journey, is patient, and can advocate for you when needed. If they can't be with you physically, having them with you on a call over the phone might help.
Create an Exit Plan for Going Out in Public
Know that you have a choice to leave when you start feeling overwhelmed. Maybe you can only stay for 10 minutes. If you feel like you can do another 5-10, you may choose to stay. If not, then leave! There is no shame in that.
Be Kind to Yourself and Trust the Process…
If you continue to feel this way after a set period, it’s important to bring it up to your support system, whether it be your partner, family member, friend, therapist, or another mental health professional. Agoraphobia is a type of anxiety that is distinct from depression and requires a different set of interventions. Throughout the process of navigating this feeling, remember to be kind to yourself.
Trust that you will find your way to seeing the world as a comfortable place for you to be in again.
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