Remember the common phrase, “fear of missing out,” or FOMO? This anxiety surrounding not going out on a Saturday night or not attending a birthday party was almost eliminated once COVID-19 restrictions required us to stay inside. As quarantine restrictions begin to lift and vaccines roll out, some individuals are experiencing a whole new syndrome — FOGO or fear of going out.

After the crazy and somber year we’ve experienced, there is a glimmer of light at the end of the tunnel. Some people are eager to return back to their normal social lives, while others are experiencing FOGO for possibly the first time. Many individuals are uncomfortable with the idea of leaving home and socializing in public like the world did pre-pandemic. If you are experiencing similar feelings or have a fear about going out after the lockdown, this guide to FOGO may be helpful.

What Is FOGO?

FOGO, or the fear of going out, is a phrase describing the anxieties and stress people are experiencing as more people begin to go out in public and life begins to resume as normal. People may also refer to this feeling as reentry anxiety or social anxiety after COVID-19.

We’ve all been inside our homes for over a year. With time to enjoy the comfort of our home without socializing or going out in public, venturing into social situations might not sound as appealing as it once did. The thought might even feel overwhelming. Some people experiencing FOGO may have preferred staying inside before the pandemic, and others may have found a new appreciation for staying inside during the pandemic.

You’re not alone if you’re experiencing FOGO. Many Americans started seeking treatment for anxiety or depression during the pandemic. According to the American Psychological Association’s COVID-19 survey, 74% of psychologists reported an increase in treatment provided for anxiety disorders, and 60% saw an increase in depressive disorder treatment. After experiencing one of the most unprecedented years, FOGO is a syndrome that many can relate to as states lift their COVID-19 restrictions.

7 Tips for Coping With the Fear of Going Outside

Are you looking for tips for social anxiety post-pandemic and ways to combat your fear of going out? There are several methods that may help you ease your worries about entering public settings again. If you’re searching for ways to adapt to going out, check out these tips for going in public after COVID-19:

1. Note Your Fears and Have a Mantra

When you encounter a situation that makes you feel nervous or anxious, you may take it as a sign you shouldn’t move forward with the activity. This feeling may actually be associated with the fact that this experience is something new and unfamiliar. To move past this feeling, it’s helpful to write down your fears of going outside to attempt to understand them. Taking note of situations that make you feel unsafe or uncomfortable allows you to visually evaluate them and process how and why they make you feel anxious.

After you consider the response you have regarding your fear of leaving the house after COVID-19, go through your list and think about the accuracy of those fears and question them. It can be easier for a person to jump to the worst conclusion than believe that things will turn out all right once they’re out socializing.

What many say to themselves when they’re fearful of a social situation is, “I won’t have a good time if I go to this event,” or “I’ll panic if I go out to this party and people will judge me.” Once you look over your fears and internalize them, you can shift these questions to, “There is a chance I’ll have fun while I’m out.”

It can also help to have a mantra to repeat to yourself in social situations that make you feel uncomfortable. A mantra may help ease your worries and remind you why you’re out in the first place. Something simple like, “I’m here to enjoy myself and have fun,” may change your mood and thoughts about going out in public.

2. Decide the Amount of Risk You’re Willing to Take

With more Americans receiving vaccinations and businesses fully reopening, more activities are available for the public to enjoy. Pre-pandemic venues people used to enjoy like bars, restaurants, festivals, museums and other establishments are welcoming guests back. Some activities might cause you to have more stress than others, and it’s helpful to recognize which activity you’re willing to try while you’re experiencing FOGO.

To help prepare yourself to enter a public setting, you can list the risks you’re willing to take in order to ease yourself into social situations. An example of this method can include knowing you’re not ready to hang out at a bar, but you’re willing to meet up at a cafe or restaurant with a friend. Trying these activities first may help you realize leaving your house can result in a fun and enjoyable time.

3. Take It Slow

There’s no need to rush into going out in public and attending large gatherings once states lift restrictions. Feeling pressure to go out again and seeing others eager to attend large meetups may make some people feel fear. A tip for coping with anxiety in public is to slowly ease back into social situations and set realistic goals to help yourself gradually get back into practice.

For example, instead of immediately going to a large birthday party with friends, acquaintances and strangers, try getting together with a small group of close friends and going to a park, restaurant or movie theater.

After attempting exposure therapy, you can branch out and challenge yourself to enjoy different public places with more people. You can continue to set goals for yourself that help you conquer your fears of large gatherings. For example, you can have a goal of eventually attending an outdoor concert for your favorite band. You can work slowly to achieve this goal by introducing yourself to various social situations.

Your body may not recognize it now, but slowly pushing yourself to try going out in public may eventually be beneficial to your physical, mental and social well-being.

4. Visualize a Positive Experience

You might have heard of the idea of thinking something into existence or manifesting your desires or goals. These types of actions may help you have a positive experience when you leave your home to attend a social gathering and cope with the fear of going out.

Take a moment, and instead of imagining the worst outcome that could happen if you go out in public, think about how enjoyable the outing may be. Visualize you and your friends smiling, having fun and feeling relieved to finally be back in the world again after a year of staying inside. Flooding your mind with these positive thoughts may help shift your perspective on leaving your home and help you find ways to manage your anxiety in social situations.

Another method to evaluate your anxieties about going out is to question what is holding you back from having fun away from your house. Discovering the inner obstacle that is preventing you from enjoying life again can allow you to think of solutions to combat the obstacle. For example, if you are concerned that you’ll start to feel anxious when you’re out, make a plan to ask your friend to step outside for a moment or call a friend to help ease the situation.

5. Go out With a Friend

If you’re concerned about dealing with a panic attack or feeling anxious alone in public, venture out of your home with a friend you’re close with and trust to be there for you when you’re feeling this way. Having a friend to hang out with who will support you may help you feel more comfortable in public.

You can communicate with your friend before going out and explain how you’re feeling and the fears you have about going out after lockdown. Together, you and your friend can create a plan to recognize your symptoms and try coping strategies that can help ease your anxiety or a panic attack. This plan can also include knowing when it’s best to leave the public place and head back home.

6. Practice Breathing Exercises

If you’re out and begin to feel anxious or like you’re going to have a panic attack, breathing exercises can be a method you use to cope. Your breathing pattern may be the first thing you notice when you start to feel anxious. A physical symptom that people experience is shortness of breath or hyperventilation, and experiencing this in public is not ideal for a person who is nervous about going out of the house after COVID-19.

Learning helpful breathing exercises is beneficial to prepare yourself for entering public places again. These practices can help you slow your breathing down and bring feelings of relaxation to the forefront. It can also prevent other symptoms of anxiety or a panic attack from escalating, like chest pain or increased heart rate.

You can practice these breathing exercises every morning, afternoon or evening to relax and feel comfortable with this coping method.

7. Practice Mindfulness

Anxiety and panic attacks may sometimes bring up negative thoughts or perceptions that you derive from your fears. Your symptoms may become intense and frighten you to the point where you think you’re losing control or something bad will happen to you. The combination of these negative thoughts and intense symptoms may heighten when you’re in public. If you want to gain control of these thoughts and feelings, it’s important to increase your awareness.

In order to increase your awareness of your thoughts, you’ll need to learn how to practice mindfulness. Using this method may help you recognize your emotions and thoughts before they control your behaviors. Being self-aware can help you remind yourself that you’re going to be OK when you’re experiencing unpleasant feelings of anxiety or a panic attack.

What Is Agoraphobia?

For some, FOGO may coexist with or lead to agoraphobia, which is the irrational fear of being in situations that are unfamiliar or being in open places. This fear may cause a person to avoid public places that they feel are difficult to escape, like being in a crowd or standing in line. Other places that may be uncomfortable for people with agoraphobia may be:

  • Shopping malls
  • Public transportation
  • Concerts and shows

These places and anywhere but a person’s home can be difficult to go to when they have agoraphobia. Avoiding public places might feel like the only way to prevent feelings of anxiety or panic attacks from occurring.

Symptoms of Agoraphobia

When a person is in an uncomfortable situation and starts to feel like they’re going to have a panic attack, they may experience physical, behavioral and cognitive symptoms.

Physical symptoms of agoraphobia may include:

  • Increased heart rate
  • Chest pain
  • Hyperventilation or rapid breathing
  • Feeling hot
  • Trouble swallowing
  • High blood pressure
  • Feeling dizzy
  • Feeling sick
  • Ringing in ears

Behavioral symptoms of agoraphobia may include:

  • Avoiding public places or situations where you have to leave your home.
  • Only going places with someone you trust.
  • Not leaving your home for an extended amount of time.
  • Avoiding going places that are far away from your home.

Cognitive symptoms of agoraphobia may include:

  • Feeling like a panic attack is life-threatening.
  • Thinking others will judge you for having a panic attack in public.
  • Feeling like you may lose control in a public place.
  • Thinking you may not be able to escape the situations if you have a panic attack.

The severity of these symptoms depends on the individual. It’s important to speak with a licensed professional for help with your symptoms.
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Treatments for Agoraphobia

Common treatments for coping with agoraphobia other than counseling may include:

  • Lifestyle changes: Lifestyle changes a person can adopt into their routine may include eating a healthier diet, getting regular exercise, avoiding substances like alcohol or drugs, and avoiding caffeinated beverages.
  • Self-help techniques: Some self-help techniques a person can practice to help their panic attacks may include focusing on something that’s neutral and visible and breathing exercises.
  • Medication: If an individual is still experiencing strong symptoms of agoraphobia after implementing lifestyle changes, using self-help techniques and other agoraphobia treatments, a professional may recommend medication that can help control symptoms.

Seeking Support From a Professional Counselor

The fear of going out after COVID-19 may be hindering your social, mental and physical health. If you’re looking for ways of coping with reentry anxiety and support from a professional counselor, contact the clinicians at Merrimack Valley Psychological Associates today. Our clinicians can provide resources and strategies that may improve your experience with the fear of going out.
Give Us a Call at (978) 482–7351


Reviewed By

Dr. David Rainen, PsyD. 

I am a licensed clinical psychologist with an extensive background treating a variety of different ages, situations, emotional and mental health disorders in individuals and their families.  As part of my 10 year professional and training career in psychology, I have developed and refined my skills and approaches through my work in a variety of diverse settings including: hospitals, community outpatient facilities, college counseling centers, secure and unsecure inpatient/residential treatment programs, and therapeutic day schools.