4 Signs of Agoraphobia (And Why It’s Not Just Panic Disorder)

When I tell people I was diagnosed with severe panic disorder and agoraphobia as a teenager, they usually picture me trapped in my bedroom, unable to open the front door.

But that wasn’t my reality.

During those 15 years of struggle, I graduated college, worked a full-time job, ran errands, and even traveled across the country. On the outside, I looked like I was living a big, full life. But on the inside? My life was being quietly ruled by invisible limits and a long list of "conditions."

If you’ve ever thought, “This can’t be agoraphobia because I still do things,” I want you to listen closely. Agoraphobia isn't about where you go—it’s about the fear of the anxiety you might experience in those places.

The Stealthy Nature of a Shrinking World

Agoraphobia doesn’t happen overnight. It happens slowly, one "safe" choice at a time. It’s a disorder where you fear places or situations because you’re afraid you’ll have a panic attack and won't be able to escape or get help.

Eventually, your brain starts asking the "What Ifs":

• What if I panic in the middle of this store? * What if I can’t get out of this conversation?

• What if I’m too far from home?

To "protect" yourself, you start building rules. But those rules don't keep you safe; they just keep your world small.

4 Signs You’re Struggling with Agoraphobia (Even if You Leave the House)

1. Avoidance That Feels "Logical"

You stop going to certain stores, taking the highway, or attending social events. You tell yourself, "I just don't feel like going today" or "I'll go when I'm less tired." In reality, you're avoiding the feeling of being anxious in those spots.

2. You’ve Built "Safe Zones"

You feel okay as long as you stay within a 10-minute radius of your house. Home is the "ultimate safety." The second you cross that invisible line, your nervous system hits the panic button. You might even feel "instant relief" the moment you turn the car back toward home.

3. You Do Big Things—But Only with "Conditions"

This is the one that trips most people up. You can fly on a plane or go on a business trip, but only if you have a "safe person" with you, your emergency meds in your pocket, or a clear view of the exit. The issue isn't the distance; it’s the dependence.

4. Constant Scanning and Escape Planning

You might be at a restaurant with friends, but you aren't actually there. You’re mentally scanning for the exits, checking for the bathroom, and calculating how fast you could get to your car if things go south. It is exhausting to look "together" on the outside while fighting a war on the inside.

How We Actually Heal

I spent years thinking I was "broken" or "fragile." I wasn't. I just didn't understand what was keeping the fear alive.

Recovery isn't about learning how to stop anxiety; it’s about learning how to live your life with it until it no longer feels like a threat. Here is what actually helps:

• Change the Goal: Stop trying to be "calm." Instead, make the goal to be brave. Can you allow yourself to feel the discomfort without trying to fix it or run from it?

• Drop the Resistance: When you fight a panic attack, you're telling your brain that the anxiety is a "predator." When you stop fighting and let the feelings rise and fall, you teach your brain that you are safe.

• Gently Loosen the Rules: We don't rip the band-aid off all at once. We gently reduce the conditions. Maybe you drive a little further alone today. Maybe you leave one "safety item" at home.

You Are Not an Exception

Anxiety loves to tell you that you're "too far gone" or that your case is "different." It’s lying.

I’ve helped thousands of people through my Panic to Peace program move from a life of "what ifs" to a life of "even thoughs." I did a lot of big things with a lot of fear, and I promise you: your world can—and will—expand again.

You are far more capable than the anxiety is telling you.