Table of contents:
- Tips for overcoming claustrophobia
- Dealing with panic attacks that occur when you are in tight, closed spaces
- 1. Keep your mind busy
- 2. Breathe for relaxation
- 3. Seek help
For many people, it may be commonplace to be in elevators, airplane showers, small rooms with no windows, and other confined spaces. But for people who have a phobia of narrow spaces, aka claustrophobia, this situation is very frightening and can even be considered life threatening. While sometimes attacks of claustrophobia are mild, they can still cause severe panic attacks, including fast heartbeat, nausea, sweating, and dizziness. Therefore, taking steps to overcome claustrophobia is very helpful in relieving fear.
Tips for overcoming claustrophobia
Most people with phobias are fully aware that they have them. Many people live with claustrophobia without having to be officially diagnosed, and they are used to being smart about avoiding tight spaces. However, it can be very beneficial to get help from doctors and specialists with behavioral therapy skills, such as a psychologist.
Claustrophobia can be successfully treated and cured by gradually fighting fear. This is commonly known as desensitization or self-exposure therapy. You can try to do it yourself using the technique self-help, or with professional assistance.
Psychotherapy, particularly cognitive behavioral therapy (CBT), has proven to be quite successful in overcoming claustrophobia. Your doctor may also prescribe anti-anxiety medications or antidepressants to help manage symptoms. Behavioral techniques like systematic desensitization and flooding often used in conjunction with cognitive methods. These methods work together to change your behavior and feelings from fear.
This is a method of treatment that is recognized as good for the majority of people with anxiety disorders. The goal of CBT is to train the patient's mind to no longer feel threatened by the places they fear. This may involve exposing the patient to small spaces and helping them deal with fear and anxiety.
Apart from CBT, there are several other methods that allow you to overcome claustrophobia, such as:
- Drug therapy. This type of therapy can help you manage anxiety, but it doesn't deal directly with your problem. The care professional may use drug therapy if other interventions have not been satisfactory.
- Relaxation exercises. Taking deep breaths, meditating, and doing muscle relaxation exercises are very effective in dealing with anxiety and negative thoughts.
- Alternative or natural remedies. There are several natural products and homeopathic remedies that can help patients manage panic and anxiety.
Dealing with panic attacks that occur when you are in tight, closed spaces
If possible, stay where you are when the panic attack occurs. This can take up to an hour. During the attack, remind yourself that those scary thoughts and sensations are signs of panic that will fade away later. Focus on something that looks "normal", such as the hands moving on your watch, or the items around you. Panic attack symptoms peak usually within 10 minutes, with most attacks lasting five minutes to half an hour.
If you are on an airplane, you cannot stop and park like in a car. So for this case, you have to do the following tips:
1. Keep your mind busy
Pick up a book you like, such as a magazine or crossword puzzle to occupy your mind and calm you down. Or, try listening to music.
2. Breathe for relaxation
Take a deep, slow breath through your nose, filling the lower part of your lungs, then working your way up. Concentrate on your breathing. When you breathe deeply, think for yourself. Calmly settle your thoughts as you exhale slowly. Imagine that your hands, shoulders, and arms are relaxed and relaxed. Practice deep breathing whenever you start feeling stressed or panicked.
3. Seek help
Seek help if claustrophobia bothers you and prevents you from doing the things you want to do. A trained counselor can teach you ways to deal with your fears and deal with them without threatening feelings. A counselor can teach you relaxation or meditation techniques. Discuss this issue with your doctor if medication is needed.
