I would -same for me.
Well I have had it both ways .
How did u cope ?
Dm me
I think you need a few more posts to get private messages.
One thing that helped was having a goal, let's say being ok at the supermarket. And I would break the goal into the tiniest steps. First step would be standing by my front door. Then when I'm comfortable with that, I'd open it. Then, stand outside with the door open. Then bstabd outside with the door closed. Get in my car. Drive down the block. Drive farther down the block. Park in the parking lot. Get out ofomy car. Stand by the entrance. Go inside at the entrance. Each step, I would do until I couldn't and would repeat until I felt I could complete the next step. It took weeks of just driving to the parking lot and standing by the entrance and leaving, lol. Sometimes I would drive in little circular routes, expanding the circle a little bit more. It was repitive but it helped me adapt. You need a lot of patience with yourself. It helps if someone trusted can be there with you.
I used to curl up in the passenger seat hiding my head, listening to ocean sounds, while my mom drove in our ritualistic circles. First the small ones down our street and back, then around the street down side streets, then around the neighborhood, then down a busy street for awhile. Just to get me to my therapist. Took us like 45 mins longer than going straight there. But starting small, coming back to my safe space, provided relief and courage to take on the next small step.
That's how I did my exposure therapy. Another thing to work on is emotional regulation, coping skills, and identifing the thought processes that don't aid you.
While in my agoraphobic state I realized, without even verbalizing in my head, I was putting myself down. Its hard to explain but I was so used to putting myself down in my head that I ..I guess I internalized it, it became an automatic process in my head that triggered my anxieties. Like thinking about thinking about it. (Ever felt like your anxiety came out if no where?) That's where I was at. Realizing that helped me dig deeper into myself and I started the fake it until you make it and challenging the irrational thoughts with bogus positive thoughts. Example: *feel anxious* my thoughts: "wow I feel great!"
The fake it until you make it worked well for me for anxiety because your fight or flight response WILL end. But it hasn't helped in my depression.../: