You cannot grow within and stay still without ! ALL THINKING refers to how people organise and use their past experiences to cope with present situations.

In the past this has been difficult, because not enough was known about agoraphobia, although experiences taught the agoraphobe to avoid - a high price to pay, but not in the future - PRODUCTIVE THINKING AND EXPRESSION is directed towards external goals within our environment and coping with any given situation where agoraphobia has caused difficulty - problem solving by using an example of PRODUCTIVE THINKING e.g. the learning of the transferring of thoughts, for gain, from negative to positive is one of the answers.

Problem solving needs tasks that require organising or re-organising knowledge, to arrive at the correct solution. 1) Exploring or manipulating the elements of the problem. 2) Searching for meaningful principles that aid in discovering the solution. 3) Adapting available resources in new and different ways.

A THOUGHT is thinking itself-to study (to meditate). A JUDGEMENT refers to the response.

Agoraphobia has forced the thinking to be shaped primarily by sensitive inner feelings, negative attitudes, critical judgements of thought and past memories.

Behavioural thoughts and patterns caused by mental fatigue or illness ARE ONLY TEMPORARY. One can profit from old behavioural patterns of learning because of three factors:- a) Productive (positive) transfer of training of thoughts. b) General principles that we learn in one task and apply it to another. c) Good study habits that we learn in one task which helps us learn another task.

Much study has been done, seeking ways to prevent negative thoughts and control this form of thinking. The only sure result is:- TO VERBALISE POSITIVE STATEMENTS TO REDUCE AND THE OVER-RIDE THE NEGATIVE. Agoraphobics have PRE-JUDGMENTAL thoughts, in fact, ALL people have this way of thinking. Thinking in which is reached conclusions that are in conflict with the facts. Because of pre-judging e.g. " I will panic today because I panicked yesterday", breeds the negative pattern of thought.

PRE-JUDGING may be favourable or unfavourable - in most cases for ALL people, this thinking CAUSES HARM and IS DESTRUCTIVE.

Influences which can help one's thoughts for the situation can be divided into four areas:-
INTELLIGENCE - This determines the methods we use to solve problems; we can use this ability to determine and understand ourselves.
MEMORY - We use this information stored by the past experiences (some not very pleasant) to recognise a problem, and what is required for a particular time or situation (remember, previous to knowing the problem of agoraphobia only instinct was relied upon to help solve the problem, a very unusual situation). The circumstances of those experiences influence the situation and organisation of responses.
ENVIRONMENTAL CONDITIONS -The tasks, the demands that agoraphobia makes on a person, strongly determines the difficulty and complexity of the situation, e.g. type of work and degree of stress.
PERSONALITY - Certain internal factors influence one's thinking, they include one's emotional state, motivation and attitudes - resistance to something new. These conditions determine how strongly aroused we must be to perform well and to the degree to which tasks cause anxiety or worry. These factors also determine how effectively we can control or direct our response to the situation.

The information that follows are ideas, thoughts insights and challenges you should receive from the following this material. It is hard for those who suffer from this devastating condition - but there is hope - an agoraphobic can recover and there are many recovered to remind others of that fact, but the sufferer must go at his/her own pace !!

We should not be interested in our past, BUT interested in our future ! Our FUTURE, remember, is where we are to spend the rest of our lives, and it is determined by our outlook. We will find all the resources for it, in our mind, now that we know what it is we have been conditioned into. As the mind is a vast reservoir of needed resources, it follows that any kind of foreign matter may block off the orderly flow of these resources, and will need to be discarded. No doubt the explanation of much frustration and failure may be attributed to those blocks to the free creative passage of thought. Naturally, set-backs come to everyone, and sure, we have a rough time of it, WHO DOESN'T ? but as we develope and hold the thought that anything negative can actually be turned to our advantage, we then can have an immense mental asset going for us. Concentrate on the fact that our future is not only determined by circumstances over which we have no control, but by proper healthy attitudes over which we do have control. Thus, we can have something to do with shaping our thoughts for the future. The question is: How do we get that right attitude approach? The answer is to start developing what is called rightness in thinking. Start siphoning out the negative error patterns we have been trapped into, for these thoughts lead to wrong attitudes towards our problems, which in turn lead to wrong action, which of course produce wrong outcomes (very negative). The only remedy is the correct attitude, then that much healthier outlook will create the conditions for a successful future to look forward to !

YOU ARE SOMEONE SPECIAL !!!!!! ACCEPT THIS FACT : You are not inferior to anyone, different YES, wonderfully different. Wouldn't it be dull if we were all alike? One of the worst things you can do to yourself is play the 'Comparison Game'. DON'T DO IT. Sometimes we do this - do not compare yourself with another person. There is really no need to, it is an unhealthy thing to do. Refuse to play this game. LOVE YOURSELF - MAKE THIS REALISATION YOURS - RESPECT YOURSELF. Some people have the mistaken notion that it is wrong to have good feelings about oneself. HOW WRONG THEY ARE. TO LOVE YOURSELF IS: not only the healthy thing to do not only the decent thing to do not only the way to be liberated from every negative thought not only freeing you to love others not only respecting what others respect But to love yourself is a very natural and necessary thing to do !

A PERSON WITH THIS ATTITUDE MAY BE KNOCKED DOWN, BUT NOT BROKEN YOUR ATTITUDE TOWARD YOURSELF CAN DO THESE THINGS help you or hurt you make you friends or enemies make you uptight or put you at ease make you happy or miserable To live better and allow you and help you to become a productive thinker.

THIS ATTITUDE TOWARDS YOURSELF AND OTHERS IS MORE IMPORTANT THAN:
* FEAR
* FACTS
* CIRCUMSTANCES
* WHAT OTHERS SAY
* YOUR PAST
* YOUR EDUCATION
* YOUR MONEY

MAKE A RESOLUTION TO YOURSELF WHICH WOULD BE HELPFUL: REPLACE:
ANGER with LOVE
DESPAIR with GENEROSITY
GREED with HOPE
FEAR with FAITH
COMPLAINT with GRATITUDE
WORRY with TRUST
GUILT with FORGIVENESS TO YOURSELF

EVERY NEGATIVE EMOTION HAS A NATURAL POSITIVE ONE TO COUNTERACT IT. NEW HABITS, LIKE CHANGING NEGATIVE THOUGHTS and ATTITUDES LIKE GRADED EXPOSURE are ESTABLISHED BY GREAT EFFORT and PRACTICE.

TRUST AND ACCEPTANCE IN MYSELF IS - * having knowledge and explanation of my own self-sincerity * being able to supply them to my own particular problem * knowing I am not here only to clutter up the landscape * keeping my confidence when it seems to be running out and not rolling in * remembering that it is based on progress and my worth as a human being, not based on my feelings, when I may be out of control * refusing to think that I am worthless and that I have no talents at all * remembering that I am priceless, especially when I feel utterly worthless * realising that progress made through me will also be natural healing of past memories * expecting to accomplish progress steps in my life and in my problems, no matter what my disposition may be * understanding the specific things that upset me. * recognising when my idea of progress may not agree with my idea of timing and patience * to depend on facts of human worth, not on my ability to figure out why

You are on the road to emotional, mental and spiritual health when you discover that what you really want more than anything else in life is to be able to know and appreciate yourself!

Remember that you are human and don't be ashamed of yourself. ANALYSE any guilt !! Start with this Question, "Am I really guilty because I failed ?" You may not feel defeated or guilty as you thought you did. Diagnose your feelings. YOU MAY NOT BE AS BAD AS YOU MAY THINK YOU ARE!

Reveal your problems to a trusted person - risk rejection - expect people to accept you - EXPERIENCE ACCEPTANCE

A NEW BEHAVIOURAL PATTERN OF LIVING INVOLVES MAKING A DECISION- ON WHAT TO DO AND TO START!! IT IS BY KNOWLEDGE OF KNOWING WHAT TO DO AND HOW TO DO IT THAT COUNTS. WHETHER ALONE OR WITH AN ASSISTANT.

It is gradual practising to go places - step by step. It does not happen over night, we have to learn to be ready to decide to learn !!!! It's like 'going back to school ' and that's just what it is when we learn a new way of living. The first step may not be easy, but as our confidence is gained it becomes easier and easier. Even if we know all the recovery steps and what to do - do not take help offered in the wrong way. It is hard to admit to ourselves that we may need help in the beginning, but it is not necessary to feel guilty or ashamed or embarrassed.

In the beginning we have been obeying our body's reaction to avoid - an inbuilt protective instinct; then once in second stage the fears became controlled by our thoughts of fear; fear of not knowing when or why a panic would come. The thoughts lead us to a critical behavioural pattern of living and negative attitudes, because of bewilderment, e.g. " What if it happens today?" or "I always panic in a queue", and "What if I panic in front of all these people ?"

To expose ourselves to these thoughts continually has brought in a fear of failure. The thought "Maybe I will fail", creates an instinct to avoid and without the knowledge of what to do and more importantly what you do with that knowledge, leads to the wrong concept and the cycle begins all over again. e.g. "I can't do it", or "It won't work for me". If you assume you will fail before you try - it adds to the problems of frustration, guilt, resentment, hurt etc.. If you have failed after you have begun your programme, you have set too high your gaol, you have skipped over something important in the recovery steps. We need to know the rewards of success and the exhilaration of triumph to motivate us further to the end of our programmes and know it has been worth it.
THE NEED FOR SELF-VALUE IS ONE OF THE DEEPEST OF ALL HUMAN NEEDS. Self-confidence in the body does come back and when the taste of reward is known to us once more, three things occur: 1 Opportunities can be spotted without confusion.
2 Problem solving becomes clear. 3 Determination begins and we are motivated.

WE ARE REWARDED SELF-WORTH AND SELF-RESPECT ONCE MORE; GLAD TO BE ALIVE AND OF COURSE KNOWING OURSELVES A WHOLE LOT MORE AND MUCH BETTER THAN WE DID BEFORE...IT'S A FACT!!!!

THE AFFECTS of AGORAPHOBIA INCLUDE FRUSTRATION - and an antidote to that is a CALMNESS and TRUST IN YOURSELF!!

YOU WANT THE STRENGTH TO STAND UP AND DEAL WITH THAT FRUSTRATION! YOU CAN HAVE A NEW SENSE OF AWARENESS AND COMFORT NEW HOPE WILL COME TO YOU NEW POSITIVE IDEAS WILL COME NEW CONFIDENCE WILL COME NEW TRUST WILL COME

REMEMBER THEN, DISREGARD THE THOUGHTS IN YOUR MIND, OF LACK, DENIAL, FRUSTRATION OR ILLNESS - BUT OF ACHIEVEMENT, GOOD MEMORIES AND HEALTH. REMEMBER IT IS WHAT YOU THINK, NOT WHAT YOU SAY! YOUR WORDS ARE IDLE IF YOU BELIEVE IN YOUR HEART DEFEAT. BELIEVE IN YOUR HEART AND KNOW THAT THE NATURAL RESOURCES WITHIN YOURSELF IN THE AREA OF EMOTIONS AS WELL AS THE PHYSICAL SIDE ARE WORKING TO HEAL; RENEWING AND RESTORING ALL THE TIME.

Counter fear with an affirmation of knowledge about yourself and trust in yourself - find yourself and renew your own confidence!

BELIEVE AND KNOW THAT THERE IS UNLIMITED POTENTIAL LYING DEEP WITHIN YOUR BEING THAT WILL GIVE YOU YOUR OWN SELF-CONFIDENCE IN YOU DECISIONS AND ACTIONS. IF YOU RUN YOURSELF DOWN YOU'LL SOON HAVE THOSE WHO WOULD BOOST YOU BELIEVING YOU ARE RIGHT AND THEY ARE WRONG. YOU NEED ALL THE ENCOURAGEMENT YOU CAN GET

DISCOVER YOU! DEAL WITH what YOU DO and WHO YOU ARE START NOW!!! We all have doubts about ourselves, especially about how much FAITH and TRUST we really have IN ourselves because of agoraphobia. DO NO COMPROMISE YOURSELF AFFIRM - I am a worthy person because I am human, like everyone else. ONE RULE -BE FREE TO BE YOU TO YOURSELF - HONESTLY AND OPENLY - FACE YOURSELF - IT MAY BE FOR THE FIRST TIME - then your can go on to more successes than ever before.

If you learn to identify that you are not perfect, (no body is!) - you will develop goals, ambitions, trust, confidence, respect, achievements that are yours. Stripped of pretences you will discover yourself! Not yesterday, that is past, NOW.

Remove any self-condemnation. If you have suffered rejection, failure, embarrassment, injustice, even a nervous or mental breakdown under stress, it does not mean that you are an unworthy person - IT ONLY PROVES YOU ARE HUMAN. Watch out for self-pity, self-pity and undeserved guilt will not give you what you want from yourself.

CAST OUT "What if ", " If only ", and " but ". Thinking " if only " is really wasting our time, plus spoiling it as well. RATIONALISE WITH YOURSELF Why not take a piece of paper and write down a few of your "if onlys" and "buts"??? As time goes on you will notice those words will not be said to yourself so often. It won't be pleasant - but it will be a big step to YOU, TO KNOW YOU a bit more than what you do now. You possibly will honestly face yourself. Some people may accuse you of living in a 'world of make believe' and that you are not being realistic - actually we are very realistic people. Because we ACCUSE AND JUDGE ourselves, (very harshly) our own trust and respect goes out he door! So we put back the trust and respect in ourselves, as a human being. The emotion fear, because of bewilderment and confusion has forced us to the habit of "If only" and "But". There have been so many circumstances where we have had to decide what to do, without help or knowledge. These word have dominated and dictated what we are going to do! We have suffered more emotional cost and adding unworthiness because we expect never to fail at all! CAN YOU ADMIT THAT? If we learn about the correct behavioural therapy we CAN EXPECT TO PROGRESS - DAY BY DAY.

DON'T-CARRY ALL ON YOUR SHOULDERS
DON'T-TRY TOO HARD
DON'T-TAKE YOURSELF TOO SERIOUSLY

ESTIMATE YOUR ABILITY then RAISE IT 10% as you would be underestimating yourself
TELL SOMEONE YOUR SUCCESSES and RECEIVE and RECLAIM CONFIDENCE TRUST RESPECT in YOURSELF

TRY SOMETHING YOU'VE ALWAYS WANTED TO DO - BUT NEVER THOUGHT YOU COULD !! DON'T KICK YOURSELF IF YOU DON'T SUCCEED MAKE THE CHALLENGES CREATIVE AND UPLIFTING ENTHUSIASM IS SO IMPORTANT. 1. Look for interest in the simplest things about you. 2. Enlarge your view of your own talents, develop a good opinion of yourself (within reason). 3. Practise eliminating dull, dead thoughts so that your mind may be freshened to remember your achievements. 4. Daily relaxation keeps your mind from becoming tired. 5. Allow no sense of guilt to ruin any motivation. 6. Keep a creative channel open. 7. Give all you've got, life will never be dull. 8. Never compare yourself or your achievements with others. 9. Start and keep on progressing by getting into the habit of always looking expectantly ahead, no matter what time limit you may set. 10. Be sure your goals are sound. 11. Think, believe, visualise success with your steps. 12. It is very important to know yourself, then you can't confuse yourself.

CONSERVE YOUR ENERGY, i.e. DON'T RACE WITH YOURSELF A. Do not rush - work, eat and play leisurely. B. Do not get overtired at work or play. C. Be moderate in eating, drinking, smoking or working - everything you do. D. Do not hesitate to refuse to take on unimportant burdensome tasks. STAY CALM AND SERENE - DO NOT FRET OR WORRY OR ALLOW YOURSELF TO BECOME UNNECESSARILY FRAUGHT WITH PENT-UP EMOTIONS-The past is past-Do your best today and let it go at that-Do not be apprehensive of tomorrow - it will take care of itself - most worries never come to pass.

FIRST - To help change a negative attitude you must learn to say something positive - not just to yourself but to everybody, as often as possible.
SECOND - Learn to see something positive in everything that happens.
THIRD - You must learn to 'See it Big and Keep it Simple"

• AFRAID! WORRIED! WHO ME?
  TEN RULES FOR BREAKING THE WORRY HABIT
  
  1. Know that worry is a habit - formed and broken like any habit
  2. Realise that worry is your worst enemy
  3. Worrying about the future or past spoils your present - now
  4. Do not bottle up problems - talk to someone
  5. Consider yourself - stop worrying about what others think.
  6. Everyday affirm trust in yourself and your future
  7. Say aloud - 'I choose to empty my mind of worry, anxiety, fear
  8. There is enough in today to think about, let alone other days
  9. Don't take tomorrow to bed with you - take your blessings and count them instead
  10 Forget the things that are behind - that is past - look ahead, free from worry

WE'VE GOT WHAT IT TAKES !!

Agoraphobia is not only a "fear of the market place" - it includes so many fears born from lack of knowledge, "fear of the unknown" - including the "fear of a set-back". A set-back happens because somewhere along the line something was overlooked when planning your programme. Learn by your mistake and build on set-backs. A SET-BACK doesn't mean you are a failure-
it does mean, you haven't succeeded yet; doesn't mean you have accomplished nothing -
it does mean you have learned something; doesn't mean you have been a fool -
it does mean you have a lot of courage; doesn't mean you've been disgraced -
it does mean you're willing to try; doesn't mean your out -
it does mean to do something a different way; doesn't mean you are inferior -
it does mean you are not a perfect human being; doesn't mean you've wasted your time -
it does mean you have reason to start afresh; doesn't mean you should give up;
it does mean keep at it, know your skills - doesn't mean you'll never make it -
it does mean something has been overlooked, it may take a little longer; doesn't mean everything you've learned is to be abandoned -
it does mean expect to get your problem solved; doesn't mean there is no hope -
it does mean it took you by surprise which means you are recovering or you would have been expecting it and ready to tackle it when it came!!!!!

* TRY AND FIND SOMEONE WHO HAS NEVER FAILED !!!!!!
* WORRYING ABOUT FAILURES AND SET-BACKS FORMS ANOTHER HABIT I- REMEMBER HABITS CAN BE BROKEN!!
* SET-BACKS ARE NEVER FINAL
* SET-BACKS NEVER NEED TO BE A COMPLETE FAILURE OR STOP YOU FROM RECOVERING !!!!
* THE CORRECT THING TO SAY WHEN A SET-BACK HS OCCURRED IS: * "I have not failed in my programme, I just have not succeeded yet and I will find our why I had this set-back and learn from it "
* Realise that everything cannot be grasped at once, not a whole new life in one week - it takes time, be patient with yourself - do not give yourself more obstacles - cancel the thought of letting it become an obstacle.

NEVER BE DISCOURAGED ABOUT YOURSELF That statement is an antidote for every defeat feeling. LOOK FORWARD - LOOK AHEAD - If now and then your thoughts bring unrest, keep your mind on a positive attitude and what you have already learnt - Assemble all the facts impartially. List these facts on paper, this clarifies your thinking. Bringing various elements into an orderly system - you see as well as think. Thus the problem and steps of recovery become OBJECTIVE and NOT SUBJECTIVE.

THINK and PLAN YOUR TARGET. BELIEVE IN YOURSELF. YOUR OWN PLAN, A GOAL TO ACHIEVE, THEN PRACTISE DAILY. Face the situation slowly - this may be difficult at first, but the MORE YOU DO IT THE EASIER IT BECOMES.

"IF I HAD ONLY KNOWN THEN WHAT I DO NOT" BUT NOW I KNOW ENOUGH TO BEGIN
1. Recognise and understand your physical symptoms. 2. Understand the knowledge of the conditioning of avoidance. 3. Quick iso-metric relaxation. 4. Controlled breathing using your stomach. 5. Mind relaxation. 6. Visualise your planned goal and sub-goal. 7. Go with your helper to familiarise yourself with your chosen goal. 8. Do your goal alone with your helper in sight. 9. Do your planned goal alone - always at your own pace. 10. Don't do anything you can't do but do something every day (no matter how small). 11. Keep a small record of distances achieved daily. 12. Do not forget your successful sub-goals or goals. 13. Do not be ashamed to tell your fiends. 14. Do not add guilt to yourself. 15. Drop any hostility. 16. Don't be discouraged. 17. Believe in yourself. 18. Relax, don't fight it. 19. Get outside yourself, mentally. 20. No excuses - that's procrastinating. 21. Rationalise thought and situation.

An essential final step in your recovery from agoraphobia happens when you declare your independence, become self-sufficient and assume control of your own life. You are no longer unduly influenced by what people think. You think about what is best for you. You solve your own problems, speak up for yourself and find ways to get what you want instead of being passive, indulging in wishful thinking. You say 'yes' only when you want to and can say 'no' when you need to . You cope, accepting life, that is, relating to people in a satisfying way, accepting them the way they are. You discipline yourself to plan, organise and follow through on your own ideals, accepting self-discipline as the responsibility of your freedom.

MAKING YOUR OWN DECISIONS AND YOUR OWN MISTAKES WILL MAKE YOU STRONG AND CONFIDENT IN YOURSELF ONCE MORE. YOU WILL PERFORM AT YOUR TRUE POTENTIAL AND YOU WILL KNOW FAR MORE SUCCESSES. YOU WON'T "BAT A THOUSAND", BUT YOU WILL WIN YOUR SHARE. IT'S YOUR MOVE AFTER ALL, IT IS A CHANCE TO DO BETTER

NEVER MISS AN OPPORTUNITY TO CONGRATULATE YOURSELF ON ANY ACHIEVEMENT - NO MATTER HOW SMALL. REMEMBER OR LIST THE THINGS THAT YOU HAVE DONE, SO YOU WILL NOT FORGET YOUR ACHIEVEMENTS. THEN YOU CAN LOOK BACK AND IT WILL SURPRISE YOU JUST HOW MUCH YOU HAVE ACCOMPLISHED. TRY IT AND SEE - PROVE THIS TO YOURSELF

WITH KNOWLEDGE AND PRACTICE YOU CAN RECOVER. SET YOUR GOALS AND LET THEM LIFT YOU FIND 'PROBLEM SOLVING PRINCIPLES' THAT WORK LEARN TO PLAY THE POSSIBILITY GAME - AND WIN ENTHUSIASM - A STRONG POWER THAT IS NEEDED SELF- CONFIDENCE - GET IT USE IT KEEP IT SOLVE YOUR PROBLEMS - DON'T LET THEM DISSOLVE YOU CONSIDER WHAT RESOURCES ARE AVAILABLE USE THE WORDS "I CAN" AND PROVE IT ! EXPECT AND TRUST MORE OF YOURSELF THAN YOU DO NOW REMEMBER - 'PROPS' CAN BE CONFIDENCE BUILDERS SO THERE'S NO NEED TO FEEL GUILTY. NOT SUCCEEDING ALL THE TIME ISN'T A SIN - NO ONE DOES. CO-OPERATE WITH YOU AND BELIEVE IN YOUR POTENTIAL

REFLECTIONS Be human. No one is perfect so don't try to be. Others don't judge as much as you think. Don't think that you need approval. Don't close your brain to what you think you don't understand. Use your energy wisely - don't force yourself. Do things for you. You will have normal anxiety. Feelings are memories. Anxiety is normal - fear is controllable. We all have limits - don't go over and beyond yours. Listen for signals of tiredness from your body. Watch your diet. We will have weird thoughts - weird thoughts are unimportant.

YOUR SELF-IMPROVEMENT Relaxation of Body and Mind -Break the worry habit -Make your work easy -Know decision making is important -Note your joys -Overcome negative thoughts -Handle disappointments skilfully -Wait till tomorrow comes -Memorise peacefulness -Never think of failing -Foster health, vitality, aliveness -Use your sense of humour -Know how to use your resources. -YOU CAN GET ON TOP AND STAY THERE!

Now you know nothing is more IMPORTANT to your emotional health than a warm and wonderful FEELING of self-worth.

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