I believe some of our fears come from watching too many movies where people get hurt and die in closed spaces. For those with vivid imagination it’s a constant future source of worries… I don’t think avoiding elevators and crowds for the rest of your life is the way to go. Medication might help? At least it’ll diminish your irrational fears so that they don’t impact your life. Talk to your medical provider both about quick short-term and long-term solutions.
@Euphoria Yeah, that’s what I thought. I have an appointment in three days. I feel so embarrassed about it all...
You and I have the same exact fears. I have agoraphobia as well, so it’s not only about closed spaces but also about lots of people. :(
Cognitive behavioral therapy and gradual exposure therapy will come to your rescue.
@noego23 Ah, should I read about those things? I thought there are drugs, like sedatives or tranquilizers, that decrease the symptoms of fear. Isn’t it what people who are afraid of flying do? I know my mom always takes a pill.
You’re definitely not crazy, and not stupid at all. I hate elevators too... You were not born with claustrophobia, so you can overcome it! Or at least you can learn to tame it, bit by bit. I highly recommend reading Mastering your Fears and Phobias (Treatments that work), it’s a book for professionals, but I found it very well-written and rather helpful to begin with. You’ll understand what phobias are (in simple terms) and how to manage them with exercises.
@claralemart Medications may be prescribed in severe cases but only in combination with therapy. What’s the point of reducing the symptoms if you don’t work with the cause of your fears? It will only modify to something else. You should consult a therapist who specializes in phobias, they’ll know all about the types of therapy I’ve mentioned. They’ll also show you some breathing exercises and calming techniques which will be your coping strategies in times of relapse – those are useful skills for the rest of your life. I assure you, therapy is totally worth it! Good luck, and don’t feel embarrassed, we all have some fears; therapists exist because issues like this exist.
@noego23 Thanks a lot! It was helpful. I’ll have to google about those therapies anyway.
I don’t want just to work with the symptoms, but perhaps I’d feel more confident if there was some quick release so that I could have a normal social life while I’m dealing with the causes of my newly found fears… not being able to visit the places I want to is very hard on me mentally.
@Veena Choudhary I don't think I ever got stuck in a closed space. But I was always mentally afraid of the thought of lying in a coffin. It's a rather silly thought, yet after I watched Kill Bill where she was buried alive, I kept imagining how incredibly scary it must be. Can it really be passed on genetically?? I don't think my parents have any mental disorders or issues, except my mother has a mild aerophobia (but she does nothing about it)
@Anna Salmina Thanks a lot! 🌷 Your words reassure me
Was there any event in the past where you got trapped in confined space or got stuck in a elevator or you have watched someone else reaction going through this or this could be genetic if either of your parent have it. Generally what happens is in the past you must have got trapped in confined space but you being young did not give that much importance to it but later on as you grow if you get exposed to similar incidents (like watching in tv or watching others in the same situation) then it must have triggered your thought process and anxiety develops seeing confined space.
Therapy would be the best option to help you. medication would be decided by therapist based on your panic level.
Therapist may help you with :
Exposure therapy is gradually exposing to your feared situation. With repeated exposure you will feel comfortable in your fear situation when encountered.
Cognitive therapy can also be used by therapist who would explore your phobia more deeply and gain an insight about it. Then therapist would try to recognise, reevaluate and change your thinking patterns. Therapist would also equip you with problem solving skills of how to cope if you are in a closed space.
other than that there are few strategies which you can try to help you cope with claustrophobia:
Fear of enclosed or confined spaces is nothing to be embarrassed about - a lot of people face this condition. It's the way your brain tries to protect you from situations it falsely identifies as dangerous, but you have the power to change it. It's not always easy to identify the exact cause of claustrophobia. However, the fact that your mom had aerophobia might have played a role - for example, if you saw her becoming anxious on a plane, you might have begun associating fear and anxiety with other enclosed spaces. But many other factors may be at play as well.
Your doctor might review your history and see if it is associated with another condition or not. If you've been diagnosed with claustrophobia, ask your doctor what type of psychotherapy would work best for you based on your case. A psychotherapist can help you identify what triggers the anxiety attacks and help you develop strategies to cope, such as challenging irrational thoughts, visualizing (e.g., picturing a safe space), or relaxation (e.g., deep breathing and backward counting) techniques.
Avoiding tight spaces won't cure the phobia, so practicing these strategies is important. You can try some of them on your own. Create a safe space in your mind by thinking of a place that makes you feel calm or happy (real or imaginary) - for example, some place in nature. Imagine that you're there, focusing on what you might see, smell, sense, or hear. Whenever you feel you start feeling anxious, take a pause, close your eyes, and visualize that place for a couple of minutes (if the situation is appropriate). It's also important to not fight the anxiety, as it might get worse this way - rather accept that it's occurring, it's okay to feel this way, and remind yourself that the anxiety will pass and that you're not in danger. You can also create a mantra that you can repeat to yourself during this time, such as "I am safe" or "This will pass." Then redirect your focus on something else like the time on your watch, calming music, images, or scents (such as essential oils, scented creams, or lip balm that you can carry with you).
Remember that claustrophobia is a highly treatable condition; there are many ways to manage its symptoms and live a fulfilling life.