What is Claustrophobia & how to deal with it?

• Do you sometimes feel that the world is too small or shrinking? 
• Do you think that the walls are closing in on you? 

Have you ever felt that you can’t breathe in a closed room or elevator? 

Do you usually avoid crowded places to get some fresh air? 

If you ever feel any of these symptoms, then you might be claustrophobic. Claustrophobia is one of the most common anxiety disorders. It is the intense fear of crowded or confined rooms. It might be like a mild inconvenience for others but in actuality, it can become a serious condition. Today, many people are avoiding crowded spaces, parties, elevators, tunnels, airplanes etc. 

But do you know what, with a good therapy, lifestyle changes, education and coping strategies, you can definitely treat claustrophobia. 

What is Claustrophobia?

It is a specific phobia in which you feel an irrational fear of a particular situation. The very common trigger is small, enclosed or crowded spaces. This fear can be little inconvenience in starting but later, it can lead to full-blown panic attacks. 

Claustrophobia is not normal discomfort or anxiety. Claustrophobia can panic even with the idea of entering a small room, elevator, even when there is no danger in reality. 

Reasons of Claustrophobia:

Knowledge of exact reasons can help you to treat Claustrophobia:

1. Traumatic experience: 

For many people, this can be related to a specific traumatic event. For example:

• Being stuck in a closed vehicle or elevator
• Any childhood trauma related to a closed dark room
• A panic attack in a crowded place

Our brain feeds these experiences as ‘danger’ and starts triggering fear for the future in similar situations – even if there is no real danger and you are in the safe zone. 

2. Brain function: Many studies show that people with phobia have increased activity in the fear center of the brain which is known as amygdala. Moreover, if you have a family history of anxiety or phobias, then there are high chances of developing claustrophobia.
3. Learned Behavior: You can experience claustrophobia by observing others as well. If you have any family member with a claustrophobic condition, then you can unconsciously adopt these fears. 

• Symptoms of Claustrophobia:

Claustrophobia can affect in both physical and emotional way ranging from mild discomfort to full-blown panic attacks. 

Common Physical Symptoms:

• Nausea
• Dry mouth
• Sweating
• Racing Heartbeat
• Shortness of breath
• Dizziness
• Tightness in the chest
• Shaking

Emotional symptoms:

• Derealization
• Feeling like you are ‘going to die’
• Intense urge to escape
• Fear of suffocating
• Feeling embarrassed about anything

Behavioral symptoms:

• Avoiding crowded places, elevators, planes, tunnels etc. 
• Fear of dental or MRI appointments
• Taking stairs or a long route to avoid crowded spaces.
• How can it affect your daily life?

Claustrophobia is not all about ‘fear of elevators’, its life-limiting. People can avoid many important things just to get rid of potential triggers. 

Example:

• Imagine rejecting a dream job offer just because the office is on the 40th floor.
• Cancel health checkups and appointments just to avoid MRI or closed spaces scans.
• Avoiding international travel, family visits etc. 
• Struggling to take public transportation

These small steps can limit your life and shrink your world. So, you might face loneliness, depression or missed opportunities. 

Diagnosis:

Mental Health Professionals can diagnose Claustrophobia. There are no blood tests or scans to check phobias. 

• Your fear and symptoms frequency
• Reactions to specific situations
• How is it affecting your daily life?

When you should seek help:

• If your fear is interfering with your personal and professional life. 
• You feel panic attacks just at the thought of crowded spaces. 
• You avoid necessary situations.
• How to treat Claustrophobia

Many evidence-based treatments are available in the market. The best way to deal with Claustrophobia is a combination of medication, self help and therapy. Medication is not always required. 

Self care tips for Claustrophobia:

Therapy is really important but your routine can also play a big role in healing. Try to adopt these self habits into your life:

1. Aim for a regular sleep schedule: Anxiety can be increased with fatigue. Try to maintain 7-9 hours of sleep so that your brain can process stress in an effective way. 
2. Stay active: It might be exhausting and you might not feel like going out but exercise can help you to release mood-boosting endorphins that can reduce anxiety. A very simple yoga or walk can be helpful to regulate your nervous system. 
3. Have a proper healthy diet: Don’t consume much caffeine or sugar as it increases the anxiety symptoms. Have a balanced diet and add fruits, vegetables, proteins and whole grains in your diet. 
4. Start journaling: If you can’t share your thoughts with anyone, just write it down. Write every fear, trigger or progress. It can help you to clarify emotions. 
5. Celebrate your wins: Try to face your fear, even for 20-30 seconds. Like standing in an elevator for 10-20 seconds. If you could do it, celebrate. 

• How to deal with Claustrophobia:

Follow these coping strategies to help you navigate life and reduce the affect of Claustrophobia:

1. Understand your triggers: Being attentive is a blessing. Remember everything like: 

(I) Where were you?

(ii) What were your thoughts?

(iii) What did you feel?

If you remember 1-2 triggers, you can be prepared ahead for the next experience. 

2. Practice Controlled Breathing: People can’t breathe properly in panic situations.  So, start intentional breathing to reset your nervous system. 

Example: 

• Inhale through nose for 3-4 seconds
• Hold for 3-4 seconds
• Exhale through your mouth for 5-6 seconds. 
• Repeat this process for 5 cycles. 

Slow breathing sends a signal to your body that you are safe. 

3. Try Grounding exercises: These strategies can help you to bring your focus back to the present. Try 5-4-3-2-1 method. Try to shift your focus from anxiety to this method. Start thinking about the things you can see, feel, hear, smell or taste. This will distract you from a panic situation.
4. Visualize a safe place: Imagine yourself in a safe place: Imagination is a strong antidote to fear. Just close your Eyes and feel that you are somewhere peaceful like a beach, religious place etc. This visualization can help you to reduce your fear and anxiety in triggering space. 

Conclusion

You can’t treat Claustrophobia in 1 day but taking the first step is important. You might feel like a cage but remember, only you have the key. Self-practice can help you to move from fear to freedom. It’s never too late to start your healing journey. Just take a deep breath and go ahead. You are stronger than anything controlling you.