1) Immediately scan your surroundings for possible stimuli.
2) Practice imaginal desensitization to the stimuli. When you are relaxed to
it`s image, resume in-vivo desensitization.
3) This is no time to make plans to leap tall buildings in a single bound!
Find contentment in simple pursuits. Start a journal, call a friend, try a new
recipe, watch something grow. Be involved in living, but avoid living in the
fast lane.
4) You may find yourself temporarily restricted from certain activities. Make
a contract with yourself to practice away from your home once a day. (Away
from home may be a stroll down the driveway.) As long as the door closes
"behind" you at least once a day, you cannot become housebound.
5) Discover a new aspect of your personality. Make a love list which includes
10 positive points about yourself. Repeat the positives when you feel down.
6) Remember that the experiences of hundreds of agoraphobic`s tells us that
this discomfort is temporary. The anxiety no longer has the power to cancel
the many strides forward you have made.
7) Setbacks are more and attitude than reality. The heightened anxiety cannot
in itself, harm you. A good attitude to maintain would be, "I`m feeling
anxious, but I`ve felt anxious before and survived".
8) You are unique, valuable, and ever changing person. Your recovery will be
complete and can be accelerated by your new found acceptance.