Going out😳

[Trish23]

I am dealing with a lot of anxiety that makes it hard to go out by myself. Does anyone have tips on what they have tried to help navigate their anxiety as far as going out is concerned? I feel isolated when I stay home but scared to go out and have problems with my anxiety. It feels like I am in purgatory. I know that socializing is important but unless my husband can go I frequently talk myself out of doing things myself because there is no fun to be had when you have to monitor your every thought to get through it. I hate this prison I create when my anxiety rears it’s ugly head.

[Megapanda]

Hello . Do you know what is causing your anxiety about the outside ? . Are you worried something might happen or you will get lost or what people think about you . Did you have a bad experiences in the past. Or do you think it's because of an anxiety condition ?. Are you getting any help or treatment for it ?.

The main thing I would do it break it down into the smallest possible steps . For example the very first day you can just get ready and then the next time you can get ready and then open the door . And then the next time you can walk down the path. When your outside take notice of your surrounding really listen to the sounds and feel the fresh air , look at all the details of the houses or your surrounding. And every time you leave look at something different or notice something different. If you find yourself getting anxious then take a deep slow breath in count to 4 seconds and then deep slow breath out count to 4 seconds and repeat . Also go with a positive mindset tell yourself you will enjoy it and that you can do it . Even though it feel fake at first the more you practice the easier and more natural it will feel

When you do this keep a dairy how how your feeling before and after. . If you don't do it then write why you didn't and then what can you do to improve for next time . Just one thing no matter how small. also good way of noticing repeated throughs and pattens .

if you did then take this as sense of achievement and gets you motivated . And it always good look back when your feeling deflated to see progress .

[Hollick]

Honestly, the only way to solve this, is by facing it and actually going out...its the only real solution to overcome the anxiety..the more you do it, the easier it'll become...easier said than done, I know, that's the hardest part..good luck

[RabbitLove13]

I'm not sure if you are talking about social anxiety or just leaving the house? If it's the 2nd, maybe try and go out and keep it close to home so you have a safety blanket, and you can extend your walks gradually if possible. Try and keep focus outwards looking at everything you go past, trees, sounds, flowers, texture.. maybe listen to an audiobook or music if you have something. I use them at night with insomnia and they are a great distraction. Have you ever used beta blockers? They are not going to get to the source of your anxiety but really help with the physical sensations... think the churning and pounding sends messages to your brain that's there's something to be feared which then sets off more cortisol and physical sensations so vicious circle.

[RabbitLove13]

Do you have a friend you could go out with, one to one to start the process?

[Manxiety]

Hi Trish, I have episodes of the same and although I know we are supposed to farce ourselves to face the fear - for me it just makes it worse!Have you spoken with a Dr? A lot of the antidepressants used now are really effective at tackling the anticipatory anxiety you are getting. They take time to work - 6-8 weeks for me but they do work. Your Dr may also offer a short course of benzodiazepines to get you through the first few weeks.

Keep in mind that this will get better and help is out there for you.

Wishing you calm thoughts

🙂

[Sarahslj]

Sometimes it's not about going out but more about how would you get back home quickly 😔

[Daveacr1959]

6-8 hours of sleep each night. Lack of sleep is anxiety fuel. No caffeine or such. Every morning before you get out of bed or eat or drink anything. Do 2 rounds of the Wim Hof guided breathing exercises free on you tube. The beginner 3 rounds. You can do it again later in the day if you are stressed best on empty stomach. Get 45 minutes of cardio exercise to burn off steam and anxiety. After your shower do a 60 second cool water rinse. After a couple months your goal is 5 minutes cool rinse. And then make the water a bit colder each week.