Daring to go outside

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.

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.

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.

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Please get in touch if you are experiencing panic attacks, feeling down or becoming increasingly withdrawn.

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.