Many are hesitant to leave the home because they are fearful of experiencing panic while out, therefore, they keep putting off leaving the home, waiting for the “perfect” time to do so. I personally found that the more I waited, the less chance there was of me leaving comfortably. The longer I stayed indoors, the more my fearful mind would race with thoughts.
Therefore, just go, but also make sure you know how to interrupt any anxiety symptoms that might occur. This way, you are not leaving the house unprepared for anything that might come your way.

It’s also getting over the first hump, meaning feeling any symptom of anxiety and shutting it down immediately. Yes, it takes a little practice but once you get the idea and are able to use it, you’ve found your power and can move forward with a true sense of ease.

In the beginning, it’s almost a feeling of elation, when you first use the strategies to turn off the symptoms, but eventually it becomes just normal, every day feelings.

Here’s my strategy:

– Go out, expecting to feel whatever comes your way, but knowing that you have a sure way to interrupt all and any symptoms that might occur.

– When you experience the rise of any symptom, STOP, allow the symptom in, without trying to stop it. Don’t even think of turning around and running home. Let the symptom do whatever it wants without your RESISTANCE. When I went through this many years ago, I became so fed up with it that one time, stuck in the car on what felt like the hottest day of the year, I just talked back to it. “Do your worst, kill me, I Don’t Care” and to my amazement it STOPPED. What did I do different? For the first time I didn’t run from it, for the first time I let it do whatever, for the first time I let go of control. I breathed through it and learned that letting go of control, brings total control back.

– I continued using this strategy and it worked most of the time but there were times I needed to focus on really letting go, not just saying it. The more I did this, the more it worked, Eventually, it did end. I’m not saying there aren’t times in life that I feel anxious about things but always going back to that strategy, never let me down.

– Another helpful tip is to eat something with protein (meat, fish, poultry, dairy, nuts, nut butters or combination rice and beans). This will balance blood sugar levels and ensure you remain calm. Also, by eating a lean protein with every meal and snack will help boost Serotonin (the feel good chemical)  in the brain naturally. When anxious and worried, Serotonin levels tend to drop, so including proteins in the diet helps to form amino acids, which are the precursor to Serotonin.  A complex carb 30 minutes before bedtime releases the Serotonin in your brain and helps maintain a good night’s sleep and feeling better in the morning.

– Remember, the body does not know where it is, whether on a plane, in a store or sitting in your living room. Therefore, it is only reactive to your thoughts and what you are telling yourself about the situation.  It always begins with a thought. Once you change your “what if” thoughts to “so what,” your mind will stop over-reacting and releasing adrenaline. These are the reactions that are keeping you stuck. Let them go and you are free to go anywhere and do anything, because you will now carry the power of interrupting and intrusive thought and feeling.

Best wishes,

Ronnie Freedman, PhD

Anxiety Busters
https://www.anxietybusters.com
info@anxietybusters.com
215-635-4700, Taking calls and emails 7 Days a Week, for your convenience.

The post How to Stop Anxiety and Overcome Agoraphobia first appeared on Anxiety Step by Step Recovery Now | Stop Managing and Start Eliminating Anxiety.

I’m sorry to hear that so many people are struggling with minor setbacks, which is very common with anxiety and not difficult to overcome. Do not think I’m making “light” of this because I know what it feels like to experience a return of anxiety symptoms and how every single time you completely believe you’re back to “square one!” The truth is, you are NOT and you will come out of this setback much more rapidly by following a few simple steps.

The nature of recovery is basically two steps forward and one step back. Sometimes it’s only a “half” step back but nonetheless it’s annoying, intrusive and makes one feel utterly defeated.
This is not really the case. Something may have sensitized you, even slightly, but enough to give you a minor shove. It could have been a memory or skipping a meal or lack of sleep, even too much sugar. Regardless of the trigger, you can still pick up where you left off.

It’s wise to give yourself a few hours to regain your composure but don’t wait too long or until you feel perfect.

Here’s a few hints that might help you out:

– Go Slow-Take your time and allow any sensations, any feelings in, without trying to stop them. It’s all about going through them correctly, rather than avoiding them.

– Breathe- When frightened, we all tend to hold our breath or over-breathe. I found breath holding the most popular. Slowly, breathe in, hold to the count of 4, exhale to the count of 4 and wait to the count of 4 before you begin again. This is called Box Breathing and it will calm you down.

– Watch how you talk to yourself. Your perspective is everything. Frightening thoughts always begin with “what if,” which instantly releases adrenaline in your system. This is the chemical that fuels all the intrusive symptoms. Every moment you are not saying”what if” sentences, you are calming down a reactive mind and body.

– Go out knowing you are armed against the symptoms. Invite them in, welcome them and dare them to do their worst. I finally conquered this by talking back to my brain, telling it I didn’t care what symptom came, and I would let it go through me. I would relax my stomach muscles, bring down my shoulders and dare it to kill me. What I mean is that I would completely LET GO, Making it NOT Matter. This stopped it Cold.

– Eat foods that are proteins all day long with every meal and snack to create a less reactive mind and body. Not powder proteins but real food, along with complex carbs, good fats and fiber. Avoid sugars, caffeine, nicotine and other stimulants.

Hope this helps you get started again. Take it from someone who’s been there and now works with others, you’re not back to square one and you WILL move forward. This time it will be easier because you will let go and go through the sensations correctly.

Take care and all my very best wishes!

Ronnie Freedman, PhD
215-635-4700
Anxiety Busters
https://www.anxietybusters.com
drfreedman@anxietybusters.com

The post Anxiety Setbacks-How to Rapidly Overcome Them first appeared on Anxiety Step by Step Recovery Now | Stop Managing and Start Eliminating Anxiety.

I know just what one is talking about when they say they feel more comfortable knowing that there care is always outside, when they go places. It always felt safe, just in case I wanted to leave (escape)! I never did have occasion to leave but just knowing it was there made me feel secure and in control.

Naturally, flying in a plane is a different case but there’s definitely a few things you can do to make it more comfortable and easier to achieve.

– First of all, your body does NOT know where it is, whether sitting on a sofa in your living room or flying in a plane. Your thoughts are the only thing that alerts your brain, in either a good way or a fearful way. Therefore, be aware of how you speak to yourself. THIS IS EVERYTHING. When we tell ourselves we’re safe, we relax and feel at peace. If, on the other hand we are giving ourselves messages of fear, adrenaline is released with all the body symptoms that follow.

– Remember, “what if” sentences (thoughts) keep you trapped. Be aware of them and recognize how they affect the way you feel. Every “what if” thought releases the chemical Adrenaline in your system and creates all the discomfort that you are generally feeling. Every moment you are not thinking “what if” your mind is relaxing and creating the feel good chemical Serotonin. This can make the trip comfortable and even fun.

– Eat the Correct Foods– Eat a lean protein before the flight. When we skip meals our body releases adrenaline to give us energy. Unfortunately, that energy can make us feel anxious and jumpy. Avoid sugar, caffeine, nicotine and do not skip meals. Your body will react in a relaxed and peaceful way.

– Activity- A few days before your trip, go for walks, brisk walks. This builds up the body and the mind responds well. You’ll sleep better, appetite improves and you will feel stronger both mentally and physically. This is like training yourself but in a pleasant and positive way.

Again, everything depends of our perspective. Obviously you want to go on the trip or you would not commit to it. Therefore, make choices to make this the most pleasant trip ever.

– Take care and whatever you decide to do, we wish you all the best!

Best wishes,

Ronnie Freedman, PhD
215-635-4700
Anxiety Busters
https://www.anxietybusters.com
drfreedman@anxietybusters.com

The post How to Fly in a Plane Comfortably first appeared on Anxiety Step by Step Recovery Now | Stop Managing and Start Eliminating Anxiety.

The progression of agoraphobia is not an unusual occurrence. In fact, it makes perfect sense when viewed from the proper perspective.

– An individual finds him or herself stressed for an extended period of time.
– Worry becomes their constant companion along with fear.
– Eventually they become sensitized, where even the slightest sound or sight results in a panic response.
– Avoidance takes over, as a form of self-protection from any stimuli that might trigger a panic response.

Agoraphobia is the brain’s way of protecting oneself from any form of disruption of calm.

Eventually, one believes that their home is their “safe” place and avoids all other locations.

Overcoming Agoraphobia

Once a person understands fully that it is never the place, but how one thinks in the place, they have begun the road to full and permanent recovery.

The fear they have been fueling, always begins with a thought and the thought generally begins with two words, “What if.”

The moment the “what if” surfaces, the body automatically releases the stress chemical, adrenaline, in response to the thought. This is because, “what if” is a fear thought, requiring energy to fight or run (fight or flight response).

If the person is thinking these thoughts all day long, the body is releasing short spurts of adrenaline, all day long, resulting in a sensitized mind and body. The person feels anxious, shaky, on edge and “out of sorts.” Their confidence levels drop and they become fearful of facing any situation that night heighten their level of anxiety and/or panic.

The best solution, they believe at this time, is to remain in their “safe place” so they do not have to contend with an onslaught of fear and panic, sending them racing home again.

Unfortunately, this is not the best choice, since it is limiting and will never solve their problem.

Instead, once given a set of strategies that enables them to interrupt all symptoms of anxiety, including severe panic attacks, they will feel protected and safe, no matter where the go or how long they remain outside the home.

This is key to full land permanent recovery. Given the proper steps, they are safe outside the home and able to resume a comfortable, confident and peaceful life once again.

Ronnie Freedman, PhD | The Natural Approach to Overcoming Agoraphobia

Ronnie Freedman, PhD and Anxiety Busters is offering the exact steps to ensure a comfortable and relaxing life, Simple to use and surefire way out of Agoraphobia, once and for all.

Dr. Freedman has been there and knows the way out. She struggled with Agoraphobia years ago, while in college, and spent countless hours researching this condition until successfully overcoming it, permanently. She was extremely reactive to medication and so required a completely natural approach, which in the long run became the perfect permanent recovery plan. Years later, she decided to share this proven, natural approach with others, so they too could overcome Agoraphobia, naturally, without ever looking back.

Dr. Freedman is glad to answer all your questions and offers a complimentary phone consultation.
Feel free to call or email her and find out all the information necessary to begin your own recovery plan.
The approach is comfortable, easy to follow and not long or drawn out.
Feel like your “old self” again with a med-free method for your convenience.

Ronnie Freedman, PhD
https://www.anxietybusters.com

Office Phone: 215-635-4700
Email: info@anxietybusters.com
Open 7 Days a Week, 9:00 AM – 9:00 PM, for your convenience
In-Office, Phone and Online Sessions Available
Urgent Same Day Sessions AvailableThis entry was posted in Uncategorized on July 22, 2025. Edit

The post Agoraphobia | Fear of Leaving the Home first appeared on Anxiety Step by Step Recovery Now | Stop Managing and Start Eliminating Anxiety.