Claustrophobia is an anxiety disorder that is caused by a fear of small or enclosed spaces.When a situation cannot be prevented, Claustrophobic anxiety can manifest as both avoidance and acute anxiety attacks.There are many ways to reduce anxiety during an attack if you suffer from it.There are ways to prevent an attack from taking hold of you.With the help of a professional, there are some longer-term options that may help you overcome this reaction.
Step 1: Take a deep breath.
The first thing to do when you become anxious is to breathe.It is a powerful anti-anxiety tool because of the deep breathing.Deep breathing slows your thoughts and reduces feelings of panic when you experience a claustrophobic response.Take a count of 4.Hold your breath for a count of four.Take a count of 4.You should repeat this cycle at least 10 times.It is possible to focus on your breathing by closing your eyes.Focus on something neutral if this makes you anxious.
Step 2: Use a visualization to calm down.
If you want to say this is to go to your happy place, imagine a place where you feel calm and relaxed.Imagine this place in as much detail as you can.Close your eyes and use this visualization to calm yourself if you are in the middle of a claustrophobic reaction.This can be a place you have been to before.What is this place like?It sounds like?What do you think smell like?It is easy to access when you practice this meditation regularly.
Step 3: Relax your muscles.
Try a "body Scan" to find and release unneeded tension.Better yet, practice "progressive muscle relaxation" so you can draw on it when you need it.Pick a part of your body to begin with.For 5 seconds, tense this location.It's important to keep breathing evenly.Take a deep breath, and let the tension go.Take it one step at a time and repeat with various parts of your body.The order doesn't matter.You can do this for 15 minutes or until you feel better.When you feel anxious, repeat this exercise once daily.
Step 4: The mind is playing tricks on you.
A claustrophobic episode is similar to other forms of anxiety attacks.This can cause thoughts to spiral out of control.You can control these thought cycles with time.It is possible to remind yourself that your mind is playing tricks on you.This can help diffuse feelings of shame.You probably know that being in an elevator or crowded room is not dangerous.You have to remind yourself of this fact.You can use a mantra.You could say that this is not dangerous.I'm not dying.My mind is playing tricks.
Step 5: You can model your behavior on others.
If you watch others and model your behavior on them, you can control and circumvent an anxiety attack.If elevators are a source of stress for you, pay close attention to how others are acting in the space.Maybe you can as well if they stay calm and relaxed.Maybe there is nothing to be afraid of if they are not experiencing fear.
Step 6: Think about your thoughts.
It is possible to sidestep your anxiety by embracing logic.To expose the baselessness of your worries, ask yourself a series of rational questions.This method can help to diffuse anxiety and prevent your thoughts from getting out of control.Is this likely to happen?Is this a real worry?Is it true or does it just seem that way?It may be helpful to research some statistics if you have specific fears such as a parking garage collapsing or an airplane running out of oxygen.Most likely, what you fear is very rare.
Step 7: Seek the assistance of a professional.
It is possible to speak to a therapist if you would like to explore methods of ridding yourself of claustrophobic anxiety.Exposure therapy should only be done under the guidance of a professional psychologist.A Psychiatrist can help you explore anti-anxiety medication options.You can perform an internet search to find a psychologist in your area.Many will work for a sliding scale or offer a free consultation.If you want your insurance company to cover you, contact them.
Step 8: You can explore cognitive behavioral therapy.
Cognitive Behavioral Therapy involves confronting the specific thoughts, feelings, andtriggers that are causing anxiety.This can be done through gradual exposure to fears.This is done by a licensed professional.For an extended period of time, often six months to one year, the process of cognitive behavioral therapy (CBT) is a gradual therapeutic process that involves meeting with a professional on a regular basis.You may be exposed to more than one Trigger during each Session.Sometimes this means focusing on the fear.It may mean an active physical encounter, such as entering an elevator.Your therapist can offer anxiety-reduction methods if you talk through your feelings.Between sessions, you'll get homework assignments such as focusing on your fear and journaling your thoughts and experiences.
Step 9: Tryflooding.
Flooding is a more intense form of therapy and should always be done with the assistance of a licensed professional.The method involves exposing an individual to fears until they are no longer powerful.Flooding involves being exposed to a triggering event for a long period of time.The fear becomes less powerful when an individual experiences exposure and works through it.The method may be repeated a number of times until the individual no longer feels panic in the situation.
Step 10: Take it with you.
Severe cases of claustrophobia can be treated with drug therapy.Anti-anxiety, anti-depression, and tranquilizers can be used to help individuals face triggering situations.Discuss this option with your doctor or Psychiatrist.It is a general rule that phobias that occur frequently should be addressed with behavioral treatments.When you only experience claustrophobia in rare situations, such as when you get on a plane, medication can be an easier way to minimize the effects.