Claustrophobia is a situational phobia that is caused by an intense and irrational fear of tight or crowded spaces. This fear of confined spaces can become an issue when the phobia interferes with your ability to function in daily life whether that be at work, school, or other activities.
If we really wanted to, we could rationalize many fears. For example, you may have a fear of flying, also known as aerophobia, due to losing a loved one in a plane crash. This grief may have caused second-hand trauma which left you feeling extremely scared. If this is something you struggle with, check out our past blog “8 Tips To Overcome Flight Anxiety.”
We all try to avoid things or places that make us feel uncomfortable, but there is a distinct difference between a fear and a phobia. A phobia is an intense and irrational fear toward a thing(s) or situation(s). With phobias, it is also important to note that the fear you are experiencing does not match the actual danger presented in the feared situation or object.
When your phobia interferes with your ability to complete basic daily tasks, it is highly recommended that you seek the help of a phobia specialist. Phobias can negatively impact your life, straining your relationships and lowering your self-esteem.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, Florida, North Carolina, and Utah.
What is claustrophobia?
Claustrophobia is an intense fear that triggers an anxiety response.
Claustrophobia can be triggered by:
Tunnels
Elevators
Trains
Airplanes
Small cars
Caves
MRI imaging machine
Revolving doors
Cellars
Small rooms with no windows or where the windows cannot be opened/accessed
Thoughts about being in a confined environment
Out of hundreds of phobias, claustrophobia is one of the most common ones. Although claustrophobia is not a panic disorder, if you experience the phobia, it can feel as if you are having a panic attack. If you need support with this, read our blog “How To Manage A Panic Attack.”
As some people grow into adulthood, claustrophobia may disappear on its own. In other cases, mental health counseling is needed to manage and cope with claustrophobia symptoms.
What are the symptoms of claustrophobia?
A trigger for claustrophobia, like being in a crowded space, can cause symptoms of the phobia to appear. If you struggle with any symptoms of claustrophobia, it can feel like you are having a panic attack.
Claustrophobia symptoms can include:
Sweating
Trembling
Shortness of breath
Hyperventilation
Feeling confused or being disoriented
Feeling lightheaded or faint
Hot flashes
Being anxious
Feeling intense panic or fear
Chest tightness or pain
Rapid heartbeat
Choking feeling
Dry mouth
Numbness or tingling
Ringing in your ears
Nausea
GI issues or “butterflies” in your stomach
Crying, tantrums, or separation anxiety (symptoms of the phobia in children specifically)
Emotional symptoms of the phobia encompass:
Fear of losing control
Fear of fainting
Feeling overwhelming anxiety
Feeling an intense need to leave the triggering situation
Feelings of dread
Fear of dying
Understanding that the fear is irrational, but you are not able to overcome it on your own
The symptoms can be mild or severe depending on the condition of your claustrophobia.
Claustrophobia can also trigger you to:
Avoid situations that trigger your phobia, like subways, elevators, and so on
Automatically and compulsively search for exits in every new space
Stand near exits in public spaces
Feel scared that doors will shut or lock when you are in a room
What can cause claustrophobia?
There is not much information known on the causes of claustrophobia, but environmental factors do play a role in its existence. Typically, claustrophobia develops as a child or teen.
Claustrophobia can be related to a dysfunction in the amygdala, the area of your brain that is responsible for processing your sense of fear.
Claustrophobia can also be tied to a traumatic event, such as:
Being stuck in a crowded space for an extended period of time
Experiencing turbulence while flying
Being stuck on crowded public transportation
Being left in a tight space, like a closet
You are more likely to develop claustrophobia if you grew up with a parent or family member who was also claustrophobic. If a child sees a loved one who is afraid of a small, enclosed space, they may begin to associate these spaces with fear and anxiety.
What are the three different types of claustrophobia?
While claustrophobia is an extreme fear of confined places, different people have different types of fear surrounding being trapped or confined.
Fear of small spaces
A person who is claustrophobic may experience an anxiety attack during entrapment in specific scenarios, like an elevator, train, tunnel, crowded area, and so on. There may be especially triggering situations where you must remain calm in a confined space for an extended period of time, like getting an MRI scan.
If you struggle with anxiety attacks, read our blog “What Is An Anxiety Attack & How Do I Prevent It From Happening Again?”.
2. Fear of suffocation in locked spaces
Alongside the traditional claustrophobia symptoms, you could also develop a fear of suffocation. This will make you feel like you are having trouble breathing or running low on oxygen. When you are experiencing anxiety, you may feel like you are suffocating. For support, check out our blog “How You Can Treat Your Anxiety Using CBT.”
3. Fear of confined movements
You may experience anxiety and panic if you feel restricted. Restriction of action (think being strapped to a seat while on a plane) can cause claustrophobia.
If you want to prevent feelings of anxiety and panic, check out our blog “How CBT Can Treat Anxiety and Panic.”
I think I have claustrophobia. How can I get diagnosed with this phobia?
If your phobia symptoms are persistent and you feel like they are getting in the way of you living your daily life, it is highly encouraged that you seek the help of a professional doctor. The earlier you receive a diagnosis, the earlier you can manage your symptoms.
Your doctor will go over your symptoms and will give you a standard physical exam.
With your doctor, you will review your history of excessive fear that:
Is not associated with a different condition
May be triggered by an upcoming event
Disrupts your ability to complete basic everyday tasks
Triggers anxiety attacks in relation to your setting
How can a therapist specializing in claustrophobia help me during this time of healing?
The typical treatment route for claustrophobia is psychotherapy. However, different types of mental health counseling work for different people. You may find that one specific form of counseling works best to help you overcome your fear and manage your symptoms.
You can speak with your doctor to discuss different treatment options or request a consultation with a claustrophobia therapist to see how they approach treatment.
Some therapeutic treatment options for claustrophobia include:
Cognitive Behavioral Therapy (CBT): A cognitive behavioral therapist for claustrophobia will instruct you on how to manage and even change your negative thoughts that come from a triggering situation or event. When you learn how to change your thoughts, you change how you react to the potential trigger for your claustrophobia. For more information on how CBT can help you with your claustrophobia, read this blog “4 Ways To Cope With A Panic Disorder.”
Exposure Therapy: Exposure therapy for claustrophobia is a common treatment form. In fact, exposure therapy is used for anxiety conditions and other phobias often. In this form of mental health counseling, you are placed in a setting that is not dangerous, but it triggers your claustrophobia. By triggering your phobia, this situation forces you to confront and eventually overcome your fear. The more you are exposed to what scares you, the less power it will have over you.
Rational Emotive Behavioral Therapy (REBT): REBT is a form of CBT but its focus is entirely on the present. REBT will uncover any unhealthy attitudes, feelings, and behaviors. It encompasses an internal debate of irrational beliefs so you can develop realistic and healthy alternative thinking patterns.
Relaxation and Visualization Techniques: When you are in a situation that triggers your claustrophobia, your therapist will encourage you to use relaxation and visualization techniques. There are different types of techniques and you will have to explore what works for you. It may take some time and trial-and-error but rest assured that you will eventually find a technique to calm your nerves, and ease your panic and fear. To learn some relaxation techniques, check out our blogs “How Meditation Can Lead To Stress Reduction” and “The 8 Forms of Self-Care & How You Can Practice Them.”
Tips for Managing Claustrophobia Effectively
As you may already know by living with claustrophobia, fear does not just stay in the mind, it is in your body as well. Whether you have “butterflies” in your stomach or cannot speak due to your dry mouth, everyone reacts differently and your body can actually respond to your anxiety.
As humans have evolved, so have our bodies. Our bodies sense danger and send danger signals to the brain to help us battle that threat. When you have claustrophobia, you may intentionally avoid places that bring discomfort to your life. However, as you may have already guessed, this is not a long-term solution. It may bring ease into your life temporarily, but it will only do more damage over time. At times, you may find yourself in frightening and unavoidable situations that trigger your phobia.
Here are some helpful tips you can employ when experiencing claustrophobia:
Employ a relaxation technique: Mild claustrophobia can be solved with relaxation and taking deep breaths once your eyes are closed. When in the midst of a panic attack, you can ground yourself by taking deep breaths. This will help center you. While it is hard to remember, if you find yourself in the middle of a panic attack, there is no point in trying to fight it. Your mind and body have detected danger and are only trying to help you although it may not feel like that at the moment. All you can do when an attack comes is feel the fear and try to remain calm.
Focus on something safe: Let us say that you are on an airplane traveling to see your best friend across the country. You begin to experience turbulence, the airplane seat belt light flashes, and the pilot makes an announcement to put your seatbelt on. You begin to feel confined by the seat belt and your mind starts racing. At this moment, you can shift your attention to something that is not associated with the plane. You may take comfort in the movie playing on your screen, the music you saved on your phone, or the passing of time on your watch.
Visualize a place or situation that brings calmness to your life: When you begin to feel anxious, try to bring yourself back to your ‘happy place.’ For example, if you are stuck in an elevator, you may begin to sweat and find it difficult to take a full deep breath. Your heart is racing and you suddenly feel dizzy. When you finally get out, your legs are shaky and you are breathless. In this moment where you feel your fear taking over, you can close your eyes and try to imagine a situation, event, or environment that brings you joy. Maybe it is a beach in Mexico or perhaps it is your childhood home. Whatever brings you comfort, imagine it in that moment.
Coping with claustrophobia is not always easy but, luckily, a therapist who specializes in claustrophobia can assist you so you can feel like your best self again. In addition to therapy for claustrophobia, you can also do things on your own which may lessen distress and help you in your healing journey, such as meditating or working out.
Take comfort in knowing that claustrophobia is treatable and many people recover from this mental health condition. For some people, claustrophobia may disappear as you age. For other people, it may take a little effort to resolve this issue. There are multiple therapeutic interventions that can help with this phobia and, with time and patience, you will find what works for you so you can manage your symptoms effectively.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Office Manager at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark. In her roles, Victoria is committed to managing the office’s social media presence and prioritizing clients' needs.
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