Agoraphobia Strategy: Worst Case Scenario Method

Got agoraphobia, panic disorder or some other anxiety disorder?

Need to get over catastrophic thinking? Then get comfortable with the very worst thing that could happen to you.

When I had agoraphobia and used to worry about panic attacks all the time, my dad taught me this simple mind trick (or cognitive strategy).

One night when I was telling my dad about my fear of sitting in classes at school, he asked me what I thought was the worst thing that could happen. When I told him I was afraid my lungs would stop working or my heart would stop beating, he asked, “What then?”

To that I responded that I might collapse and either pass out or die in front of everyone in the class. Then my dad asked me if I really thought that could happen. I thought about all of my panic attacks and had to admit that I had never even passed out before. I had been through some pretty intense panic so it was unlikely I would ever really pass out. I certainly would not die.

My worst fear was really being so uncomfortable that I needed to leave the class and would be embarrassed in front of my classmates. My dad asked me if I could live with that. I said it would be hard, but it wouldn’t be the end of my life or anything. I eventually reasoned that there was no danger of dying from a panic attack. Once I left high school whatever happened in class wouldn’t really matter.

The more comfortable I became with having a panic attack in front of my classmates, the less anxiety I had about going to class. Ironically, I was able to focus more during class as well. I found that surrendering my mind to the very worst thing I thought could happen freed my mind from worrying so much about it and allowed me to focus on the present moment. Also, once I got used to the worst case scenario I found that most experiences, even the worst panic attacks, did not live up to the worst scenario I could imagine. They seemed less threatening by contrast.

I don't know if this technique officially qualifies as cognitive therapy - but this was one of the methods that helped me to stop having panic attacks and get over agoraphobia.