A lot of us have had bad roommates. And a lot of times it was the small things that could make create a build of tension. Sometimes just communication and clarity would go a long way.

The same is true with trying to understand yourself and your symptoms. We arrive a quick beliefs in a rush to jump to conclusions. What we really need is a dose of truth.

Terms like “agoraphobia” have entered our common social vernacular, but in reality, what most people are experiencing is not clinical agoraphobia — it’s anxiety. Let's understand the differences, and then see what we can do about it.

Both anxiety and agoraphobia involve feelings of fear and discomfort, but they are distinct in their definitions, causes, and manifestations.

What's Anxiety and How Common Is It?

Anxiety is a broad mental health condition characterized by excessive worry, fear, or unease about future events or situations. It’s a normal part of life that becomes a disorder when it’s chronic, overwhelming, and interferes with daily functioning.

Key symptoms of anxiety include:

• Persistent worry or fear

• Restlessness or feeling “on edge”

• Fatigue and difficulty concentrating

• Physical symptoms like a racing heart, sweating, and muscle tension

• According to the National Institute of Mental Health (NIMH), anxiety disorders are the most common mental health disorders in the U.S., affecting nearly 19% of the population annually.

Agoraphobia is an Anxiety Disorder and It's Rare

Agoraphobia is a specific anxiety disorder involving a disproportionate fear of situations where escape might be difficult or help unavailable if panic-like symptoms occur. It’s much rarer than generalized anxiety.

People with agoraphobia often avoid:

• Crowded spaces (e.g., malls, concerts)

• Open spaces (e.g., parking lots, bridges)

• Being outside of their home alone

• Using public transportation

According to the Mayo Clinic:

“Agoraphobia (ag-uh-ruh-FOE-be-uh) is a type of anxiety disorder. Agoraphobia involves fearing and avoiding places or situations that might cause panic and feelings of being trapped, helpless or embarrassed.”

Now, that may sound pretty on-the-nose for a lot of us with some social anxiety, but that’s usually all it is. The NIMH estimates that about 0.9% of U.S. adults experience agoraphobia annually, making it far less common than anxiety.

While anxiety is a general emotional state, agoraphobia specifically involves the fear of being trapped or unable to escape in certain environments. Avoidance of such situations is central to its diagnosis.

If you’re struggling to leave your house, avoid social gatherings, or feel overwhelmed in public, it’s more likely due to anxiety rather than agoraphobia. Here’s why:

1. Anxiety Is Often Generalized

Anxiety is more flexible in its triggers, from worrying about work to fretting over health or relationships. Agoraphobia, on the other hand, requires a specific fear of entrapment or helplessness in certain spaces.

2. Anxiety Levels Have Skyrocketed Post-Pandemic

The COVID-19 pandemic disrupted routines and fostered uncertainty, two major contributors to anxiety. A 2023 survey by the Kaiser Family Foundation found that nearly 90% of Americans believe the nation is facing a mental health crisis, with anxiety being a leading concern.

3. Loneliness and Isolation Amplify Anxiety

Loneliness, highlighted as a public health epidemic in the Surgeon General’s 2023 Advisory on Loneliness, is closely linked to anxiety. Disconnection from others heightens fear and worry, often reinforcing social withdrawal. While agoraphobia is rooted in fear of specific spaces, anxiety feeds off the broader emotional toll of isolation.

Why Are We Struggling with Loneliness and Isolation?

While the pandemic accelerated trends of disconnection, the roots of loneliness and isolation are deeper and multifaceted:

1. A Digitally Connected but Emotionally Disconnected World

We hammer away at these themes in post after post. Social media and digital communication have replaced in-person interactions for many people. It’s not some malignant force. Digital communication has a lot going for it, right? It’s what you’re doing right here, with the ability to read a post on this subject from anywhere. It’s the ability to work from home in Nashville when your company is located in San Francisco.

It’s just that in the broad social implications, this comes at a cost for many millions of people at the same time. Instead of fostering meaningful relationships, online platforms often create superficial connections that fail to meet our emotional needs. Even if those needs are pretty unconscious. It’s like, “You Don’t Know What You Got Till It’s Gone.”

A 2021 study in The American Journal of Health Promotion found that excessive social media use correlates with increased anxiety and loneliness. Like, tell us something we didn’t know, right? Yet, it can a doom loop: the more you feel the loneliness, the more you compound it by using the thing (social media) that you believe will make you feel better when in fact it’s doing the opposite.

2. Urbanization and Fragmented Communities

As more people move to cities, traditional social structures — like extended family living nearby — are eroding. This lack of built-in support leaves individuals feeling isolated.

3. Work-Life Imbalance

Remote work and the gig economy blur boundaries between personal and professional lives, reducing opportunities for social engagement and creating feelings of isolation.

4. Cultural Stigma Around Vulnerability

Despite increasing mental health awareness, social pressures to appear strong or self-sufficient prevent many people from seeking help or admitting they feel lonely. It’s crazy, but it’s still such a powerful cultural force. Even Brene Brown’s popular TedTalk on vulnerability and a decade+ of hammering away at it hasn’t come close to stopping our belief that we can do it all on our own.

The Pandemic’s Role in Amplifying Anxiety and Loneliness

I know the Pandemic still gets conveniently blame for a lot of issues we still face today, but it must still be accounted for.

The Pandemic compounded pre-existing challenges by:

Reducing Face-to-Face Interaction: Social distancing measures and lockdowns disrupted normal patterns of connection.

Creating Fear of the Outside World: Health fears and uncertainty about safety increased reluctance to engage in public life.

Fostering Habitual Isolation: Many people became accustomed to staying home, which, over time, reinforced anxiety about returning to social spaces.

Even as restrictions have lifted, the psychological effects linger, making it harder for individuals to re-engage with the world.

How to Overcome Anxiety and Reconnect

1. Normalize Your Experience

Understanding that anxiety — rather than agoraphobia — is likely the issue can reduce feelings of hopelessness. Anxiety is common, treatable, and often temporary.

2. Start Small and Build Gradually

Re-entering social or public spaces after prolonged isolation requires baby steps. Start by:Going for short walks in your neighborhoodVisiting familiar, low-pressure environments like a parkSlowly increasing exposure to more crowded or challenging settings

3. Practice Mindfulness and Grounding

Mindfulness techniques like meditation or deep breathing help calm the nervous system, reducing anxiety in the moment. Apps like Headspace or Calm can guide you through these practices.The 5–4–3–2–1 method (name five things you see, four you can touch, three you hear, two you smell, and one you taste) helps ground you in the present moment.

4. Seek Professional Help

Therapies like Cognitive Behavioral Therapy (CBT) are highly effective for anxiety. A therapist can teach you strategies to reframe anxious thoughts and manage physical symptoms.

5. Reconnect Intentionally

Overcoming isolation requires rebuilding meaningful connections. Join a local group or class aligned with your interests, such as yoga, book clubs, or art workshops. These low-pressure environments make it easier to form bonds.

And once you start making these connections and having a little fun, you’ll probably breathe a sigh of relief. Oh, yeah! I almost forgot how much fun and easy this really is.

6. Limit Social Media and Screen Time

Replacing virtual interactions with real-life experiences can dramatically improve emotional well-being. Set screen time limits or take social media breaks to encourage in-person engagement.Just have a little self-discipline here.

7. Focus on Self-Compassion

Be gentle with yourself as you navigate these challenges. Change takes time, and setbacks are normal. Celebrate small victories, like going to a coffee shop or attending a short gathering.

Why This Matters

Loneliness has serious health consequences, including increased risks of cardiovascular disease, depression, and early mortality. Anxiety, fueled by isolation, is both a symptom and a contributor to this crisis.

Addressing loneliness and anxiety isn’t just about individual well-being. It’s a necessity. By fostering community connection and reducing stigma around mental health struggles, we can create an environment where more people feel supported and less alone.

And we’re doing that with Emma. Many people are discovering just how powerful, adaptive, and effective this coaching assistant can be. And Emma doesn’t just let you stay on your screen.

It’s Not Just You

The fear of re-entering the world after years of disruption is real, but it doesn’t mean you have agoraphobia. Anxiety, compounded by loneliness and the societal shifts of our time, is likely the culprit — and that’s good news because anxiety is treatable.

Through small, intentional steps, mindfulness practices, and rebuilding connections, you can reclaim a sense of calm and belonging. Remember, healing is a journey, not a destination. With time and support, the world can feel safe and welcoming once again.

Time to move out, social anxiety!