Overcoming Agoraphobia

Carol’s world slowly closed in on her.

She had always pictured marriage as a covenant of love and trust. But shortly after her wedding, she noticed a shift. Her once-charming husband became withdrawn and moody.

She found herself overanalyzing his words and behaviors, wondering, Did I do something wrong? Did I cause this? The pressure and emotional confusion stirred a deep anxiety inside her—an anxiety that had been simmering for years.

Carol’s childhood hadn’t offered much safety. Her parents divorced when she was just three years old, and her mother turned to alcohol for comfort. Emotionally absent and inconsistent, her mother left Carol feeling unseen and unsafe. Growing up in that environment had trained Carol’s nervous system to stay on high alert.

So when panic attacks began as an adult, they didn’t come out of nowhere. They came from a long history of unresolved fear. One afternoon while running errands, the anxiety hit like a freight train. Her heart pounded. Her hands trembled. She felt trapped in her own body. That day marked the beginning of a new fear, not just of the panic itself, but of the places where panic might strike again.

Understanding Agoraphobia

Agoraphobia is not just a fear of open spaces. It’s a fear of being outside of your “safe zone”—a mental map of places, people, or objects that feel controllable. It often includes fear of being alone, far from help, or in a situation where escape would be difficult.

About 1.3% of U.S. adults experience agoraphobia at some point in their lives, according to the National Institute of Mental Health. Many, like Carol, also have a history of panic disorder or childhood trauma. Researchers have found that early life adversity, such as abuse, neglect, or chaotic home environments, can increase the likelihood of anxiety disorders in adulthood.

To feel a sense of control and get relief, many people avoid their triggers. They create safe people (like a trusted spouse), safe objects (like a phone or water bottle), and safe places (like their home or even just one room). But this safety-seeking often backfires. Avoidance provides temporary relief, but in the long run, it reinforces fear and shrinks your world.

Carol found herself stuck in this cycle. Soon she stopped going to the store, attending church, or inviting her sister to lunch. Her home became her only sanctuary. Even walking to her mailbox made her feel nervous. And yet, the more she avoided, the more anxious she became.

The Gospel Is for Anxious People

In the middle of her fear, Carol began searching the Scriptures, not for a magic formula, but for truth and comfort. She read Psalm 46:1:
“God is our refuge and strength, an ever-present help in trouble.”

As Carol meditated on these words, she realized that her true refuge wasn’t her house, her husband, or her routine. It was Christ Himself—her ever-present help, even when her mind was racing and her chest was tight.

She also emphasized 2 Timothy 1:7:
“For God has not given us a spirit of fear, but of power and love and a sound mind.”

That word sound mind stood out. She wasn’t crazy. She was in Christ. And that meant she had access to His peace, His presence, and His power, even when she felt powerless. Reading and meditating on Scripture, while helpful, was one part of the solution. For complete healing from agoraphobia, she also needed to put her faith into action. She needed to trust that God had not only saved her but also took care of her paralyzing fears.

The 5 Rs: A Mind-Body Gospel Practice

With help from a counselor and guidance from Scripture, Carol began to walk a new path she had learned. It’s called the 5 Rs. It wasn’t just about cognitive shifts. It was a mind-and-body approach, rooted in the finished work of Christ.

1. Recognize

Carol learned to recognize the fear instead of reacting to it automatically. She would pause and say, “This is fear, not danger. This is my nervous system doing what it was trained to do—but I am safe in Christ.” Awareness softened the power of the fear.

2. Reject

She began to reject the enemy’s lies—the ones that whispered, You’re broken. You’re weak. You’ll never change. Instead, she leaned on Romans 8:1:
“There is now no condemnation for those who are in Christ Jesus.”

Her struggle didn’t define her. Christ did.

3. Replace

Carol learned to replace anxious thoughts with God’s truth and engage her body in healthy, productive activities. This twofold strategy helped rewire her brain and calm her nervous system. She would quote a promise from God’s Word, like Isaiah 41:10:
“Do not fear, for I am with you… I will strengthen you and help you.”

And then she would move. She washed a load of dishes. She took a brisk walk. She decluttered a drawer or a garage shelf. These small physical actions helped her body reset while her mind focused on God’s truth.

4. Rehearse

She practiced repeating these truths daily, especially when anxiety wasn’t high, so that when fear did arise, she had well-worn neural paths to fall back on. The rehearsing made truth feel more familiar than fear. She’d say to herself or aloud:
“I have a sound mind. I am safe in Christ. I can do this.”

5. Rejoice

Carol celebrated the smallest wins: stepping outside, riding in the car with her husband, walking around the block. Not because these steps made her righteous, but because each one reminded her that God was with her.
Philippians 4:4 says:
“Rejoice in the Lord always; again I will say, rejoice!”
Even in fear, there was room for joy.

Freedom Looks Like This

Carol still faces fear from time to time. But she’s no longer dominated by it. Her life isn’t dictated by avoidance or her list of safe objects. She doesn’t have to brace for every errand. She walks in the freedom of knowing that she is safe, not because of her surroundings, but because of her Savior.

What about you? If agoraphobia has crept into your life, shrinking your world and exhausting your soul, know this: You are not crazy. You are not alone. And you are not stuck.

Christ in you is bigger than the fear around you.

So today, take one small step. Recognize the fear. Reject the lies. Replace them with truth and action. Rehearse who you are. Rejoice in the step you just took.

You're not walking alone. Christ is with you, in you, and for you. One step at a time—that’s how freedom unfolds.

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P.S. If you're ready to break free from fear in a supportive, Christ-centered environment, take a look at the Panic Free Group Coaching program.

It includes an 8-week online course, one-on-one coaching calls, a private Facebook group, and weekly Zoom meetings with other Christians who are healing from panic, just like you. Click here to learn more.