A stepwise approach is usually recommended for treating agoraphobia and any underlying panic disorder.
步骤如下：
- 了解有关您的病情，可以改变生活方式的更多信息，以及自助技术to help relieve symptoms.
- 注册自己guided self-help程序。
- Undertake more intensive treatments, such ascognitive behavioural therapy (CBT), or see if your symptoms can be controlled using medicine.
自助技术和生活方式改变
Learning more about agoraphobia and its association withpanic disorderandpanic attacks可以帮助您更好地控制症状。
例如，在恐慌发作期间，您可以使用一些技术来控制自己的情绪。
对控制情绪有更多的信心可能会使您更自信地应对以前不舒服的情况和环境。
- Stay where you are- 试图抵制在惊恐发作期间跑到安全场所的冲动；如果您开车，请停下来停车，可以安全地进行。
- Focus- 重要的是要专注于不威胁和可见的东西，例如在手表上传递的时间或超市中的物品；提醒自己，令人恐惧的思想和感觉是恐慌的标志，最终将过去。
- 慢慢呼吸– feelings of panic andanxiety如果您呼吸太快，会变得更糟；尝试专注于缓慢而深的呼吸，同时在每次呼吸中慢慢计数到3。
- Challenge your fear- 尝试弄清楚它是什么，您害怕并挑战它；您可以通过不断提醒自己，您的恐惧不是真实的并会通过。
- Creative visualisation- 在惊恐发作期间，试图抵制思考负面思想的冲动，例如“灾难”；取而代之的是，想到一个让您感到和平，放松或放松的地方或情况：一旦您脑海中有这种形象，请尝试将注意力集中在它上。
- 不要打击– trying to fight thesymptoms of a panic attack通常会使事情变得更糟；取而代之的是，通过接受这似乎令人尴尬而您的症状可能难以应对，但攻击并不威胁生命。
改变生活方式也会有所帮助。例如，确保您：
- takeregular exercise- 锻炼可以缓解压力和紧张感，并改善您的情绪
- have a健康的饮食- 饮食不佳会使恐慌和焦虑的症状恶化
- 避免使用毒品和酒精- 它们可能会提供短期缓解，但从长远来看，它们可以使症状恶化
- 避免含咖啡因的饮料，例如茶，咖啡或可乐– caffeine has a stimulant effect and can make your symptoms worse
Psychological therapies
If your symptoms do not respond to self-help techniques and lifestyle changes, your GP may suggest trying a psychological therapy.
如果您愿意，您可以直接引用心理疗法，例如认知行为疗法（CBT），而无需看到您的GP。
阅读更多有关psychological therapies on the NHS。
Guided self-help
借助指导性的自助，您可以在治疗师的支持下通过基于CBT的工作簿或计算机课程进行工作。
治疗师与您合作了解您的问题并在生活中做出积极的改变。
Cognitive behavioural therapy (CBT)
Cognitive behavioural therapy (CBT) is based on the idea that unhelpful and unrealistic thinking leads to negative behaviour.
CBT旨在打破这个周期，并找到可以帮助您更积极地行事的新思维方式。例如，许多患有恐惧症的人有一个不切实际的想法，即如果他们恐慌发作，它将杀死他们。
The CBT therapist will try to encourage a more positive way of thinking – for example, although having a panic attack may be unpleasant, it is not fatal and will pass.
这种思维的转变可以从一个更愿意面对以前吓到他们的情况的情况下导致更积极的行为。
CBT is usually combined with exposure therapy. Your therapist will set relatively modest goals at the start of treatment, such as going to your local corner shop.
As you become more confident, more challenging goals can be set, such as going to a large supermarket or having a meal in a busy restaurant.
CBT课程通常包括每周12到15次课程，每个课程持续约一个小时。
视频：压力，焦虑和抑郁的心理疗法
Animated video explaining self-referral to psychological therapies services for stress, anxiety or depression.
媒体评论到期：2025年3月14日
Applied relaxation
Applied relaxation is based on the premise that people with agoraphobia and related panic disorder have lost their ability to relax. The aim of applied relaxation is therefore to teach you how to relax.
This is achieved using a series of exercises designed to teach you how to:
- spot the signs and feelings of tension
- 放松肌肉以减轻紧张感
- 在压力或日常情况下使用这些技术，以防止您感到紧张和慌张
与CBT一样，应用的放松疗法包括每周12至15次课程，每个课程持续约一个小时。
药品
Sometimes medicine can be used as a sole treatment for agoraphobia. In more severe cases, it can also be used in combination with CBT or applied relaxation therapy.
Selective serotonin reuptake inhibitors (SSRIs)
If medicine is recommended for you, you'll usually be prescribed a course of选择性5-羟色胺再摄取抑制剂（SSRIS）。
SSRIs were originally developed to treatdepression, but they've also proved effective for helping treat other mood disorders, such as anxiety, feelings of panic, and obsessional thoughts.
通常建议使用一种称为舍曲林的SSRI为恐惧症患者使用。与舍曲林相关的副作用包括：
- feeling sick
- 失去性欲(libido)
- blurred vision
- diarrhoeaor便秘
- 感到躁动或颤抖
- excessive sweating
These side effects should improve over time, although some can occasionally persist.
If sertraline fails to improve your symptoms, you may be prescribed an alternative SSRI or a similar type of medicine known as serotonin-norepinephrine reuptake inhibitors (SNRIs).
您必须服用SSRI或SNRI的时间长度会根据您对治疗的反应而有所不同。有些人可能必须服用SSRI 6至12个月或更长时间。
当您和您的全科医生决定不再服用SSRI是合适的时，您会通过慢慢降低剂量来解脱它们。除非您的全科医生明确建议您，否则您永远不要停止服药。
pregabalin
If you're unable to take SSRIs or SNRIs for medical reasons or you experience troublesome side effects, another medicine called pregabalin may be recommended. Dizziness and drowsiness are common side effects of pregabalin.
阅读更多有关pregabalin
苯二氮卓
如果您经历了与恐慌有关的症状特别严重的爆发，则可能会在短暂的苯二氮卓类药物中开处方。这些是旨在减轻焦虑并促进平静和放松的镇静剂。
通常不建议连续服用苯二氮卓类药物超过2周，因为它们会上瘾。
支持小组
慈善机构头脑and焦虑护理英国是有关如何管理焦虑和恐惧症的信息和建议的有用资源。他们还可以使您与其他有类似经历的人保持联系。