A Comprehensive Guide to Claustrophobia

We all might feel a little panicky once in a while. Imagine being in a lift with too many people or an MRI, it can feel like the space is closing in on you. 

On the other hand, if these feelings and physical sensations get to the point that you start to dread being in certain spaces, it might be a sign for you to consult a mental health professional.

Claustrophobia is a mental disorder characterised by the extreme fear of being in confined spaces, and it can be debilitating. If you are coping with this condition, going through day-to-day experiences of being in enclosed spaces can be anxiety provoking.  

Common triggers of Claustrophobia include:

• changing rooms
• hotel rooms with sealed windows
• planes
• cars with central locking
• lifts
• tunnels
• A/C trains
• revolving doors
• public toilets
• MRIs

The intensity of this fear is such that it can trigger physical symptoms like panic attacks. If left unaddressed, Claustrophobia can result in social withdrawal – you might avoid participating in everyday activities or things you enjoy doing. 

Symptoms 

• headaches
• feeling faint or dizzy
• numbness 
• mouth dryness
• shortness of breath
• ringing in your ears
• feeling confused or disoriented

3 steps to managing symptoms during a claustrophobic episode

The first step to overcoming your fear of tightly packed spaces is examining your behaviours to look for triggers. There might be situations that you encounter that can cause you to feel claustrophobic, like being in a room full of people or taking the elevator every day. 

When you realise your triggers, the next step is to prepare yourself with ways to avoid these triggers. For example, instead of taking the elevator, try to use the stairs. Or in a crowded room, you can look for a spot that is breathable enough for you to let you stand without feeling extremely congested. 

If you are experiencing an episode, it may help to start actively challenging your anxious thoughts and behaviours. Ask yourself - "Is what I am feeling an accurate representation of the situation?" If you start to feel a sense of tightness in your chest or the extreme urge to escape a specific place, pause, take deep breaths, and ask yourself if it seems like a rational response. 

We understand this might be hard at the moment and will take time. But remember - trusting your ability to get past this can help you feel better in the moment & in the long term too. 

Professional Support for Managing Claustrophobia

If you feel the need to speak to a professional, it may be the right time to consult a psychiatrist or therapist. A mental health professional can help guide you towards recovery from Claustrophobia through an individual treatment plan consisting of a combination of psychotherapy, counselling, and/ or psychiatric medicines.  

Cognitive Behavioral Therapy or CBT is a widely used therapy for managing phobias and anxiety. It works by helping you alter your thoughts and behaviours. It can look like talking yourself through a distressing situation - an enhanced understanding of the reason behind your irrational responses can allow you to successfully do that in the present. 

Also Read: How Will Therapy and Psychiatry Benefit Me?

Exposure & Response Prevention Therapy is also another successful treatment option for Claustrophobia. It includes exposure to situations that cause panic or fear, in a safe space, guided by a trained therapist. With a gradual increase in the intensity of the fear, ERP helps desensitise your body to the fear until you can return to normal functioning in such situations without unhealthy levels of fear or anxiety. ERP is best supported with psychiatric medication that can reduce compulsive thoughts while you experience exposure in therapy sessions.

Also Read: Is Therapy Any Different From Talking to a Friend?

How to Support Someone With Claustrophobia

If someone close to you is struggling with symptoms of Claustrophobia, you can show up for them by supporting them in times of need and letting them know they can talk to you without fear of judgement. 

Validate their feelings and listen to them mindfully without passing any judgement. It can be helpful to remember that everyone experiences symptoms differently, so being non-judgemental and supportive in your approach is the best way to offer support.

Supporting your loved ones suffering from this condition can also look like accompanying them while using lifts or taking public transport with them together so that they feel comfortable in enclosed spaces. Don’t forget words of encouragement - tell them how much you believe in them, and that they are not alone.