Claustrophobia and How to Overcome It: CBT & Exposure Therapy
Updated: September 9, 2024Claustrophobia is the fear of being in small or enclosed spaces. If you feel anxious in small places, you might have claustrophobia. Small spaces may include elevators, airplanes, cars, tunnels, or crowded rooms. Let’s explore what it is, the symptoms, and how you can treat it.
What is Claustrophobia?
Claustrophobia is an intense fear of being in confined (small and/or enclosed) spaces. It’s more than feeling uncomfortable. For some people, even the thought of being in a small space can trigger anxiety or panic attacks.
Symptoms of Claustrophobia
When you are in a tight space, some common symptoms include:
Sweating
Rapid heartbeat
Shortness of breath
Dizziness
Feeling faint
Nausea
Panic attacks
These symptoms can be very distressing and make it hard to go about daily activities.
Avoided Situations for People with Claustrophobia
People with claustrophobia often go out of their way to avoid situations that trigger their fear. Here are some common scenarios they might avoid:
Elevators
Airplanes
Crowded places
Small rooms
Driving through tunnels
Public transportation like buses, trains, and subways
Medical scanners including MRI or CT scans
Basements or Attics
Locked or secured rooms
Cars in heavy traffic
Safety Behaviours for People with Claustrophobia
People with claustrophobia often develop safety behaviours to manage their anxiety. Safety behaviours help you feel more secure and reduce anxiety temporarily. Here are some common safety behaviours:
Search and be aware of exits so that you can easily escape. This helps you feel less trapped and that you have more control.
Have a support person with you like a friend or family member. This person can provide comfort and reassurance that you are okay.
Carry a distraction like a book, music, or a smartphone. This helps you to distract yourself if you become too anxious.
Use breathing activities to distract yourself from anxiety. For example, deep breathing, box breathing or counting your breaths.
Visualize calm places or use mental imagery to picture a safe and relaxing place.
Use a fan or ventilation to prevent feelings of suffocation.
Avoid peak times in public situations. By going out when places are less busy, it helps reduce anxiety.
Keep doors open when in a smaller space. This helps to avoid the feeling of being trapped.
Having an escape plan so you can leave if you feel triggered by a situation.
Positive self-talk can also be a safety behaviour. For example, repeating reassuring phrases such as “I am safe” or “this will pass,” to stay grounded.
Wear comfortable or loose clothing to avoid feeling trapped or uncomfortable.
Bring water with you wherever you go. Having water on hand to stay hydrated and use as a calming tool if you start to feel panicked.
Carry medication with you "in case" you start to feel panicky.
Safety behaviours make you feel good in the short term. But they are contributing to your anxiety cycle. Learn more about safety behaviours.
Treatment for Claustrophobia
There are effective treatments for claustrophobia, including Cognitive Behavioural Therapy (CBT). Exposure therapy is a component of CBT. At Virtual CBT, we offer personalized CBT which often includes exposure therapy for claustrophobia and the elimination of safety behaviours.
Exposure Therapy for Claustrophobia:
Exposure therapy helps you face your fear in a controlled way. You start with situations that cause the least anxiety and slowly work up to more challenging ones. Over time, this helps reduce your fear. Some people say that exposure helps to "desensitize" to their triggers. Exposure therapy should also include the elimination of safety behaviours.
CBT for Claustrophobia:
CBT helps you change negative thought patterns and behaviours. You work with a therapist to challenge and change the thoughts that trigger your anxiety. CBT is very effective for many people with claustrophobia. Learn about CBT for anxiety.
Medication
If you have severe symptoms of claustrophobia, you may want to discuss the use of medication with your doctor. Some people will need a combination of medication and psychotherapy.
5 Tips to Manage Claustrophobia
Practice deep breathing or mindfulness when you wake up in the morning or before you go to bed. Scheduling relaxation activities can help reduce feelings of stress. It will also reduce the chances of them becoming safety behaviours.
Challenge negative thoughts with more balanced ones. Try not to replace them with thoughts that are too positive.
Gradually stop avoiding triggers and drop your safety behaviours. What you will learn is that you can handle situations that make you feel anxious. You will also learn that you likely will not "lose it". People learn that the more they drop safety behaviours, the better they feel.
Seek professional help from a CBT specialist. A therapist can provide guidance and support. Treatments like exposure therapy and CBT can make a big difference.
Remember, it’s okay to take small steps. Managing claustrophobia is a process. With time and effort, you can overcome your fear and live a more comfortable life.
Connect with a CBT Specialist for Claustrophobia
Claustrophobia can be very challenging, but there are ways to manage and overcome it. Understanding your fear, and learning about your triggers and safety behaviours can be a great first step.
Seeking help from a therapist can all be part of your journey to feeling better. If you think exposure therapy for claustrophobia might help you, consider talking to a therapist about your options. You don’t have to face this alone.
Book a Free Consultation with a Therapist
Book a free consultation to learn if exposure therapy or CBT is the right fit for you. Click the tab below to get started. We are here to help and will match you with a therapist. You can choose to work with a registered social worker, psychologist or registered psychotherapist. We provide psychotherapy to all Ontario teens and adults.
Frankl, V. E. (2006). Man's Search for Meaning. Beacon Press.