Are you also afraid of confined spaces? Let's talk about Claustrophobia

Do you feel your chest tighten when you're in an elevator, in a small room with no windows, or when you have to go for an MRI scan? Do you suddenly break out in a sweat and feel like you're having trouble breathing? When you're in a confined space like this, you just want to run out of it? Then you might have a condition called claustrophobia. Don't worry, you're not alone. Let's talk about it all clearly and simply.

What is this claustrophobia?

Simply put, claustrophobia is an extreme, abnormal fear of confined, small, confined spaces.

Now you're thinking, "So who likes being stuck in places?" That's true. None of us like being stuck. But there's a big difference between a normal fear and a phobia. Think about it, we're all a little afraid of looking down from a high place. That's normal, because there's a real danger involved. But a phobia is a much more extreme, uncontrollable, irrational fear than a normal fear. That is, your fear of the thing or situation you're afraid of is hundreds of thousands of times greater than the actual danger.

Claustrophobia is a serious condition that affects your daily life. For some people, this fear can make it difficult to work, travel with friends, and even affect their relationships with family. It can also lead to low self-esteem.

What are the situations where this fear can arise?

There are many situations that can exacerbate, or "trigger," claustrophobia. Some people feel afraid of all of these places, while others only feel afraid of one or two of these.

What happens to the body and mind when you feel this fear? (Symptoms)

When someone with claustrophobia encounters a frightening situation, it feels exactly like an anxiety attack or a panic attack. These symptoms can be divided into two parts: physical and psychological.

When young children are in this situation, they may cry, scream, struggle, or cling to their parents.

Why do some people develop this type of phobia?

Although the exact reason for this has not yet been found, there are several main reasons that researchers believe.

• A traumatic event from childhood: Imagine being trapped in a closet while playing, or accidentally locking yourself in a room. Such a frightening experience can become embedded in your mind and emerge as a condition called claustrophobia as you grow older.
• An experience from adulthood: Perhaps you've been stuck in an elevator, experienced turbulence on a plane, etc. This fear can also arise after such an event.
• Learning from your parents: If you saw your mother or father being afraid of confined spaces as a child, you are likely to develop that fear too. Children learn a lot by imitating their parents.

How does a doctor confirm that this is a disease?

When you go to see a doctor, he or she will ask you questions about your symptoms and how they have affected your life. The most important thing is to determine whether it is a normal fear or a phobia.

Generally, if the following apply to you, your doctor is likely to diagnose you with claustrophobia:

• You have had this extreme fear of confined spaces for more than 6 months .
• Your fear is related to a specific situation or object, such as an elevator or a small room.
• As soon as you face such a situation, or even just think about it, you feel scared or anxious.
• You try your best to avoid such situations, or you face them with excessive fear and stress.
• You realize that your fear is much greater than the actual danger at that moment .
• This fear has caused significant disruption to your work, studies, family life, or social relationships.

What are the treatments for this? Can it be cured?

Yes, definitely! Claustrophobia is a very treatable mental condition. There are two main treatment methods used.

Exposure Therapy

This is sometimes called desensitization therapy. It involves gradually exposing yourself to the thing you fear, under the supervision of a psychologist or trained physician. It's like teaching someone who is afraid of water to first put their feet in water, then to waist level, and then to swim.

• First, I'll show you a picture of an elevator.
• Next, it tells you to watch a video about an elevator.
• Then, he actually tells me to go and see an elevator.
• Finally, you are gradually exposed to the fear, such as getting into an elevator with the door open and then having the door closed for a few seconds. During this time, you are taught things like calming exercises and deep breathing.

Cognitive Behavioral Therapy (CBT)

This is a type of talk therapy that focuses on changing your thinking and behavior .

• First, identify the thoughts that scare you. For example, the thought, "I'm going to get stuck in the elevator, I won't be able to breathe."
• Next, you'll be helped to understand how true that thought is and whether it makes sense. You'll be asked questions like, "How unlikely is it that an elevator will get stuck? Even if it gets stuck, there's ventilation, right?"
• Then, practice replacing that negative thought with a more realistic, positive thought. Like, "The elevator is safe. Thousands of people ride it every day. I can ride it too."

Medications

In some cases, especially if the anxiety is very severe, medication may be prescribed for a short period of time. For example, if you have an unavoidable event, such as a flight, your doctor may prescribe medication to be taken only at that time. The most commonly used medications are:

• Benzodiazepines: Anti-anxiety medications such as Alprazolam (Xanax®) and Clonazepam (Klonopin®).
• SSRI drugs (Selective Serotonin Reuptake Inhibitors): Drugs like Paroxetine (Paxil®).

What can I do to live well with this condition?

In addition to medical treatment, there are many things you can do yourself to manage your fear.

• Talk to someone you trust: Tell your husband/wife, best friend, or family member about your fears. It can also be a great relief to have someone listen to you.
• Practice calming techniques: Do deep breathing exercises. (Take a slow, deep breath in through your nose, hold it for about 3 seconds, and exhale slowly through your mouth.) Practice meditation and mindfulness.
• Join a Support Group: Joining a group with other people who are facing the same problem as you can be a great help to feel like you are not alone.
• Take care of yourself: Eat a balanced diet, get enough sleep, and exercise for 30 minutes at least 5 days a week. A healthy lifestyle can help reduce anxiety.

I have to have an MRI scan, how do I cope with it?

This is a big problem for many people with claustrophobia. But don't worry, there are ways to prepare for this.

1. Tell your doctor first: Tell your doctor about your claustrophobia when you are scheduled for the MRI. He or she may prescribe a medication to calm you down before the test.

2. Ask about an open MRI: Some hospitals have open MRI machines. These are more spacious than regular MRI machines. Ask if they can use one for your exam.

3. During the test:

• Take a few deep breaths before getting into the machine.
• Close your eyes from the moment you enter the machine. Imagine yourself in a place that brings you peace and comfort (on a beautiful beach, under a starry sky).
• Remember that you have a panic button on your hand that you can press to stop the test at any time.
• The technician will talk to you throughout the test. Tell them if you feel uncomfortable.

Claustrophobia, Claustrophobia, Fear of enclosed spaces, Phobia, Mental health, Anxiety, Treatment, Panic attack