Managing Agoraphobia – STOPP

One of the most effective techniques for managing the panic you might experience going outside – even before it starts – is to:

STOP !

Just pause for a moment

TAKE A BREATH

Notice your breathing as you breathe in and out. In through the nose, out through the mouth.

OBSERVE

What thoughts are going through your mind right now?
Where is your focus of attention?
What are you reacting to?
What sensations do you notice in your body?

PULL BACK – PUT IN SOME PERSPECTIVE

DON’T BELIEVE EVERYTHING YOU THINK!
What’s the bigger picture?
What is another way of looking at this situation?
What advice would I give a friend?
What would a trusted friend say to me right now?

Is this thought a fact or opinion?
What is a more reasonable explanation?
How important is this? How important will it be in 6 months time?
It will pass.

PRACTISE WHAT WORKS – PROCEED

What is the best thing to do right now?
What is the most helpful thing for me, for others, for the situation?
What can I do that fits with my values?
Where can I focus my attention right now?
Do what will be effective and appropriate.

Related Resources

Panic Guide
A self help guide for Panic. Produced by NHS Cumbria, Northumberland, Tyne and Wear.
Exposure Therapy
Overcoming agoraphobia is possible. The treatment is called exposure. Exposure means gradually facing your fear until anxiety falls.

Exposure Hierarchy
A useful tool for identifying what make you anxious and how severe the anxiety you feel is in different situations.
Tips on Managing Change in Our Lives
We all have to cope and manage with change in our lives for lots of reasons. Here are some tips and thoughts on navigating through a period of change.

Computerised Cognitive Behavioural Therapy

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