Struggling to Go Out in Public and Make Friends? You're Not Alone

Navigating the world from home: embracing digital connections amidst agoraphobia challenges.

For many people, the idea of stepping outside, running errands, or socializing with others feels like second nature. But if you struggle with agoraphobia or social anxiety, these everyday tasks and going out in public can feel overwhelming. You may find yourself avoiding public places, making excuses to stay home, or feeling exhausted after social interactions. If this sounds familiar, know that you’re not alone—and that overcoming these challenges is possible with the right strategies and support. If you are a mom struggling with agoraphobia, click here.

Understanding Agoraphobia and Social Anxiety With Struggles To Go Out In Public

Agoraphobia is an anxiety disorder that causes intense fear of being in situations where escape might be difficult. This could include crowded spaces, public transportation, or even leaving the house alone. Social anxiety, on the other hand, is the fear of social situations and interactions, often rooted in the fear of judgment or embarrassment.

Both conditions can make it incredibly difficult to form new friendships, as they may lead to avoiding social settings, declining invitations, or feeling too anxious to engage in conversation.

However, social connection is an essential part of mental well-being, and small steps toward overcoming these fears can make a significant difference.

Tips for Facing Public Spaces and Socializing To Help With Agoraphobia and Social Anxiety

If you’re struggling with the idea of going out and making friends, here are some gradual steps you can take:

1. Start Small – Begin by stepping outside for a short walk, visiting a quiet café, or making brief eye contact with strangers. Small victories build confidence.

2. Use Exposure Therapy Techniques – Gradually expose yourself to situations that cause anxiety in a controlled way. For example, if public spaces feel intimidating, start by sitting outside on a park bench before working up to visiting a busier area. Therapy can be a great place to work out a plan that feels right for you. 

3. Challenge Negative Thoughts – Anxiety often stems from thoughts like “Everyone is judging me” or “Something bad will happen.” Try to recognize and reframe these thoughts with more balanced perspectives.

4. Bring a Support System – Having a trusted friend or family member accompany you can ease anxiety and provide reassurance in social settings. Click here for 3 ways to overcome social anxiety and build stronger friendships. For ways to calm social anxiety and make friends, click here.

5. Practice Mindfulness and Grounding – Techniques like deep breathing, focusing on your senses, or carrying a grounding object can help manage anxiety in the moment.

6. Try Online or Low-Stakes Socializing – If meeting people in person feels too daunting, consider starting with online communities or engaging in structured social activities like book clubs or classes.

7. Seek Professional Help – Therapy, especially cognitive-behavioral therapy (CBT) and trauma therapy, can be incredibly effective in managing agoraphobia and social anxiety. A therapist like Mary Willoughby Prentiss can help you develop personalized coping strategies, deal with social anxiety, agoraphobia, and other forms of anxiety. If you are curious if online therapy is right for you, click here.

You're Not Alone in This Journey To Heal From Anxiety

If you’re struggling with anxiety about going out or forming connections, remember that progress takes time. Every step you take—no matter how small—is a victory. Seeking support, whether through loved ones, therapy, or online communities, can make a huge difference.

If you’d like professional guidance on managing anxiety and building confidence in social settings, I offer therapy services tailored to your needs. Schedule an appointment today and take the first step toward a more fulfilling social life.

Feel free to check out my Psychology Today profile to learn more or schedule a consultation!

Mary Willoughby Prentiss is a licensed professional counselor in the state of Virginia who provides online therapy for Willow Tree Healing Center. She enjoys transforming the lives of women, college students, kids, tweens/teens, and families through providing communication strategies, coping skills that work, allowing a safe space to be heard, and actively working towards helping you with your challenges. She is certified in Parent-Child Interaction Therapy (ages 2-7) and Trauma-Focused Cognitive Behavioral Therapy, counsels substance abuse in teens and adults, and practices Eye Movement Desensitization Reprocessing (EMDR) Therapy..