Some of the most appropriate cognitive behavioral therapy interventions that have been used to help people overcome Agoraphobia include the common technique of “stopping inappropriate behavior”, at which you are already becoming proficient through this course. You will learn a few different combinations of interventions that can help you overcome your Agoraphobia. You can choose any one you like as long as it works for you.
One of the common cognitive behavioral therapy intervention strategies used in therapy includes the principle of alternative behavior. Accordingly, your goal is to find a way to eliminate undesirable behaviors that involve rewards as an alternative action. For example, you may switch to positive self-talk as an alternative to pessimistic self-talk. If you are successful in this, reward yourself.
In a previous exercise, you noted the negative behaviors in which you engage when you are anxious. Now, take out that list again, and next to each of your negative behaviors, make a note of some alternative behaviors which you are going to encourage yourself to use in future.
Your goal in overcoming Agoraphobia is to put these alternative, positive behaviors into action.
DO NOT give yourself any rewards when you use undesired behaviors. For instance, if you stay at home instead of going shopping because of your fear, do not give yourself any points or rewards. Think about the consequences and the benefits you lose out on when you do not get your rewards or points.
Another great cognitive behavioral therapy intervention is known as anger expression. This intervention involves helping you to get in touch with your anger and to take responsibility for your anger.
Anger Expression
Your goal is to acknowledge when you feel anger. Own your anger. Once you take ownership of your anger, work to eliminate the anger by using rational arguments or channeling your anger into an appropriate expression, which is more positive and assertive.
You can use anger rehearsal techniques. This tactic needs other people. Perhaps you can invite friends or family members to your home to help you take ownership of your anger. Use pillows, soft cushions, or other items that you can comfortably throw at someone without causing harm. Rehearse your anger openly and allow others to express themselves too. Use role-play techniques to help you take control of your anger. Role-Playing helps you to feel more confident and successful. In your diary, record how you felt when you expressed your anger and let go of it.
Through this cognitive behavioral therapy method, you can gradually and successively take control of your anger and replace it with relaxation responses. Relaxation responses allow you to replace one behavior with another. For example, when you feel mad you may scream and yell, but when you practice anger rehearsal until you receive positive results you will learn to replace your screaming and yelling with more positive reinforcements which will help you overcome Agoraphobia by modifying the way you respond to it.
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