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Need help?

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  • What does your health insurer cover?

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  • What do you notice?
  • What might be the reason for this?
  • What can you do yourself?
  • When is it advisable to seek help?
  • How Rondom can help
  • Download the Rondom app
  • Make an appointment

Daring to go outside

Do you find going outside a bit daunting? Perhaps you’re worried about falling, experiencing symptoms, losing your bearings or panicking. Or you may feel insecure because you’ve lost confidence in your body. Going outside may seem simple, but it can be a big step if you feel vulnerable. Being outdoors is important for exercise, social interaction, daylight and independence. If you’re less willing to go outside, your world can quickly become smaller. It’s important to take this seriously and see, step by step, what helps.

Daring to go outside
What do you notice?

Difficulty going outside can manifest itself in many ways.

You may, for example, notice that:

  • you stay indoors more often;
  • you only go out if someone comes with you;
  • you are afraid of falling;
  • to avoid crowds or traffic;
  • if you are unsure whether to walk or cycle;
  • you are afraid that you will not be able to return;
  • you expect to have symptoms before you set off;
  • you cancel your appointments;
  • you feel more dependent.

Sometimes, just the thought of going outside can cause anxiety. This may lead you to put off your little trip outside.

What might be the reason for this?

Related topics

  • Avoiding family visits or social engagements

    Do you find yourself cancelling family visits or social engagements more often than you’d actually like? Perhaps you look forward to an engagement at first, but on the day itself you find yourself dreading it. You wonder whether you’ll be able to cope, whether there’ll be enough rest, and whether others understand what you need. This can cause a great deal of stress. Social engagements often require more than just being present. You have to travel, talk, process sensory input, sometimes sit or stand for long periods, and then recover afterwards. This can be too much. Avoiding such situations may feel safe in the short term, but in the long run it can mean you miss out on social contact and enjoyment.

  • Cycling

Was this information helpful?

A fear of going outside can develop following a fall, a panic attack, illness, pain or a period of reduced physical activity. Your body or mind has then learnt that being outdoors can be stressful.

Practical considerations also play a part. Poor pavements, heavy traffic, a lack of benches, rain or a lack of clear planning can all make it more difficult to access the area.

In addition, anxiety, shame or a lack of confidence can have an impact. If you are worried that others might see you or that you need help, you might prefer to stay indoors.

What can you do yourself?

It helps to build up going outside gradually.

For example, you could:

  • starting with standing right on the doorstep;
  • choose a short, fixed route;
  • going outside at quiet times;
  • to ask someone to come along;
  • to use a tool if it provides support;
  • choosing a place to rest along the way;
  • take your phone with you, just to be on the safe side;
  • Afterwards, write down what went well.

The aim is not to rush things. The aim is to build trust.

When is it advisable to seek help?

It is wise to seek help if you hardly ever go out anymore or if anxiety is limiting your daily life. Advice is also important if you have fallen or are afraid of falling.

Please get in touch if you are experiencing panic attacks, feeling down or becoming increasingly withdrawn.

How Rondom can help

Together, we explore what makes going outside exciting and which steps are achievable. In doing so, we focus on trust, balance, energy, the environment and any anxiety.

A occupational therapist can provide support in planning routes, organising resources and making practical preparations. A physiotherapist can help with strength, balance and walking. A podiatrist can help if foot problems, your gait or your shoes are affecting your stability. In cases of anxiety, panic or embarrassment, psychological support is appropriate.

We are looking for ways to make going out feel safer and more familiar again.

Have you noticed that cycling isn’t as easy as it used to be? Perhaps you feel unsteady when getting on your bike, experience pain whilst cycling, or feel anxious in traffic. Cycling offers a great deal of freedom. You can go where you like, get some exercise outdoors and are less dependent on others. If cycling becomes more difficult, it can have a significant impact on your daily life. Cycling requires balance, strength, reaction time, situational awareness and confidence. The bike itself must also fit you properly. If any one of these things changes, cycling can become stressful or difficult.

  • Driving

    Do you find that driving feels less enjoyable or safe? Perhaps you have difficulty sitting for long periods, looking over your shoulder, getting in and out of the car, or reacting in heavy traffic. Driving gives you a great deal of independence. If this becomes a source of uncertainty, it can affect your work, appointments, family visits and going out. Driving requires attention, movement, strength, reaction times and situational awareness. Health issues can get in the way of this. It is important to take an honest look at what is still safe and feasible.

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