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Managing agoraphobia – STOPP

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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. 

 

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