Claustrophobia is defined as the fear of enclosed spaces, and you might think it is a rare case. But that is not the case.
Have you ever had a full-on panic attack when you enter an elevator, or do you avoid crowded places because you fear that the crowd will press down on you? Such is the feeling of being claustrophobic, and you are not alone in this fear. According to the NHS, ten percent of the people from the United Kingdom would have this fear during their lifetime.
Like many other phobias, claustrophobia is triggered by certain situations, which those who have the phobia would go out of their way to avoid. For example, you might find yourself avoiding concerts, sales in malls, or the subway. However, even avoiding these places might even reinforce your fears.
Is Fear An Emotion, or Is It A State of Mind?
Each of us has a fear. Remember when you were little, and you feared the monster hiding inside your closet? You might even recall when your parents told you to “face your fears” of the so-called monster. But what is fear, and can it be conquered?
To answer that question, let us understand the science of fear. Northwestern Medicine Clinical Psychologist Dr. Zachary Sikora described fear as a “survival response.” Have you ever wondered by thrill-seekers seem to enjoy fear while the rest tend to avoid it?
According to Sikora, fear is something that you experience in your mind, but it would manifest itself using your body’s physical reaction. For instance, when your body recognizes fear, such as passing an alleyway, and you see a vicious-looking dog, your body breaks into a sweat, and your heart beats faster. The only difference between fear and a phobia is when the fear you have would hinder you from doing your normal activities, such as taking the subway to work.
What Causes Claustrophobia?
Like many types of phobia, claustrophobia may result from a traumatic episode in your life, mostly stemming from childhood. There might be a time in your life where you were accidentally trapped in a confined space, or even if one of your parents suffered from claustrophobia. Phobias, after all, are the direct result of unpleasant and often traumatic experiences that have made a huge impact in your subconscious so much that you would automatically back away from any situation that would trigger it.
But, there is hope
The good news is that you can indeed seek treatment for claustrophobia. It is advised that you should seek professional help when the symptoms become too much for you or your loved ones to handle. In an article with U.S. News, this is not something that you can “just get over.”
One of the best things that you can do to keep your phobia at bay is to try your best to embrace logic when the situation arises. For example, when you have to take the elevator, tell yourself repeatedly that the walls will not close in on you. This is your way of affirming that your logic is stronger than your fears.
For some people, their claustrophobia might be triggered by a medical exam, such as an MRI scan. In situations like this, you can always inform the medical staff of your situation. While they can offer you a sedative, you can opt for an open MRI test instead. These are specially designed for people with severe anxiety and are available privately.
Still, the best-known treatment for claustrophobia is to “face your fears”. This is done when you are gradually exposed to the environment that triggers your fear; in your situation, it might be an elevator, a public bathroom, or the subway. This is known as self-exposure therapy, and you can choose to do this yourself, or you may seek help from a professional.
For extreme measures, you may opt to be given a sedative when the need arises, but most patients do not find this necessary as all they need is reassurance from people they trust. One of the most important things that you need to cope with your phobia is to seek help and look for reassurance. A simple hand squeeze from the people you trust can go a long way.
In the end, you can indeed take steps to conquer your fears and not let them get the better of you. It is an everyday process, and while you might not be able to rid yourself of the phobia, find people who will ride it out with you and will not abandon you in the process.
How to take a Self-Claustrophobia Test –
Considering the symptoms of claustrophobia, doctors usually use a questionnaire to assess your fear. Let us carry out a simple test by asking you some questions. Do a self-analysis honestly and check if you respond to the below situations with panic or with any of the symptoms mentioned at the beginning.
- Staying inside an elevator for a longer time especially at a power cut.
- Locked in a small confined room without windows for 15 minutes.
- Tied up with hands behind the back for 15 minutes.
- Taking a flight.
- Caught in tight clothing and unable to remove it.
- Getting legs tied up to an immovable chair.
- Trying to catch your breath while exercising.
- In a crowded bus/train stopping between stations and you’re not allowed to go out.
- Working under a car for 15 minutes.
- Sitting in the center of a full row at a cinema theater.
- Swimming while wearing a nose plug.
If you find yourself to be anxious in more than 5 of these situations, it is fairly presumable that you might be claustrophobic. Also, the level of anxiety in these circumstances may determine the seriousness of your phobia. In such a case, it will be sensible of you to consult a mental health expert.
Treatments for Claustrophobia –
Claustrophobia can often be treated and cured using psychological therapies. To decide on the right treatment, one must first be diagnosed to know the exact risk it poses. The following are the common ways in which Claustrophobia is treated:
1. Cognitive Behavioral Therapy (CBT)
Cognitive Behavioural Therapy is an evidence-based treatment that means it has been proven effective in many instances. The main conception of CBT is to face your fears. This therapy is far simpler than you would’ve thought. All you need to understand about this therapy is that you ought to know what’s happening inside your brain and find a way to do the opposite of what your brain is telling you to do.
2. Rational Emotive Behavior Therapy (REBT)
Rational Emotive Behavior Therapy was invented by Albert Ellis. This therapy helps you realize the irrational fears lurking in your mind and helps you to overcome the fear by rationalizing your brain from imagining improbable events like fear of losing control over yourself in a harmless environment. It makes you ask questions to yourself and dispute the irrational beliefs.
3. Relaxation and Visualization
This technique involves diverting your brain’s attention towards a more positive scenario or engaging in some other mental task like counting down from 10. This is a guided imagery and visualization technique that has proven to be efficient in treating patients with many sorts of anxiety disorders including Claustrophobia.
4. Exposure Therapy
Exposure Therapy is a technique in behavioral therapy that encourages methodical confrontation of the feared stimuli which could be external or internal. It involves exposing the patient to the source of his fears and helping him gradually overcome it. This process has proved to be extremely effective and often suggested as a first-line treatment. But it remains to be an underutilized method in medical practice.
5. Medicinal Treatment
The medication prescribed for anxiety disorders is often used in unison with the therapies. The medication might be a short term or long term option based on the seriousness of the symptoms. They are proved to be extremely effective in suppressing the symptoms for a transient period. The antidepressants and relaxants have proved to be extremely beneficial while traveling. Though this isn’t a permanent cure, they are efficient when used alongside therapies.
Tips on How to Manage Claustrophobia –
If you find yourself in one of the spaces that might trigger your disorder, you will find these tips advantageous in overcoming your claustrophobic fear at that circumstance.
- Take deep and slow breaths by counting up to 3.
- Try to convince yourself that you are in a harmless situation.
- Shift your attention towards something else like time passing or singing a song.
- Visualize sceneries or other places that calm your mind.
- Recollect your memories and picture your favorite moments.
- Remember that your fear and anxiety won’t last long.
- Meditating and doing yoga might do wonders in calming you.
- Exercising and hitting the gym gives you a steady control over yourself.
- A few sips of water in anxious moments will help you clear your mind.
- A healthy conversation with someone with similar experience and sharing your stories with them will help you feel better.
- This might sound offbeat but a small jig with some music might influence your emotional state.
- The final and the important thing is that never let fear control you. Never put pressure on yourself and give yourself time to get better.
