Every one of us has a fear that someone else might describe as irrational. Sometimes, it’s a simple apprehension that we’re able to manage very well. And in other cases, the fear is so great that it becomes a real handicap in everyday life. This is precisely the case with claustrophobia, a phobia of closed or restricted spaces that represents a real challenge for some individuals. Claustrophobia is one of the most common phobias, along with arachnophobia, social phobia, aviophobia, acrophobia and hypochondria. But rest assured, it’s entirely possible to combat it with cognitive behavioral therapy, relaxation exercises or hypnosis.

Without further ado, let’s take a look at the essentials.

What is claustrophobia?

Rest assured, phobias are not mental illnesses. Rather, they are psychological disorders that cause unreasoned, ongoing fear. Claustrophobia, on the other hand, is characterized by a phobia of enclosed or confined spaces. The term comes from Claustrum (plural claustra), meaning “fence”, and Phobos, meaning “fear”. In detail, it represents a variant of agoraphobia, a complex form manifested by an irrational fear of large spaces or public places. Some individuals may even be subject to both disorders at the same time.

Claustrophobia is mostly referred to as “simple phobia”, as it is characterized by a reaction that occurs almost instantaneously when faced with a phobogenic situation. Over time, phobia of enclosed spaces becomes an instinctive reflex. Most of the time, you develop this anxiety when you’re in enclosed spaces (elevators, tunnels, trains and planes, crowded or windowless rooms, public toilets, cars, car washes and even fitting rooms). To some degree, you could even experience psychic discomfort simply by wearing tight-fitting clothes or using revolving doors. In all cases, the cause remains the same: fear of confinement or being trapped. 4 to 5% of the world’s population is said to be affected by this problem.

Phobia of enclosed spaces: how does it manifest itself?

We’ve already looked at the different types of phobia on Full of Happiness in previous articles. In most cases, the reactions are the same. In any case, the responses of phobia victims often include similar physical symptoms such as :

Difficulty breathing;
Accelerated heart rate (palpitations);
Profuse sweating;
Dizziness, which can even lead to fainting.

Other psychological symptoms may also occur, including anxiety attacks, panic attacks and excessive anxiety disorders.

What causes this phobia of enclosed spaces?

To date, psychological and mental health specialists have not been able to identify specific, unique causes leading to the development of a phobia. In most cases, however, the fear develops gradually. In the case of claustrophobia and agoraphobia, for example, symptoms start to appear from the age of 29, but the source of the problem lies in the individual’s childhood. Nevertheless, this irrational fear may have other causes, including dysfunction of the emotional brain, trauma or genetic inheritance. All of these can lead to a phobia of enclosed spaces.

THE AMYGDALA COMPLEX
The human brain is very powerful. To say the least. In the case of phobias and behavioral disorders, it’s the amygdala (amygdala complex) that is often blamed by scientists. Indeed, this part is responsible for the physiological changes associated with the fight-flight response to stimuli. It also plays a key role in emotional perception. It’s on this basis that your body responds to a given threat, whether real or imagined. It can convince you that you’re in a dangerous situation, leading to your phobia of enclosed spaces.

We can also observe a dysfunction in the emotional brain, causing anxiety in the face of confinement. This time, it’s your thoughts themselves that trigger this condition. More specifically, most of us have this desire to control everything. When the situation doesn’t lend itself to it, as when you’re on the subway for example, you start imagining catastrophic scenarios in your head. It may be your way of regaining power and reassuring yourself, but this habit trains your brain to regard confined spaces as potentially dangerous.

CONFINED SPACE PHOBIA CAUSED BY A TRAUMATIC EXPERIENCE
While anticipatory anxiety can cause claustrophobia, most of the time it’s a reaction that sets in gradually. This is known as “classical conditioning”, which explains the development of such behavior as the consequence of a traumatic event. Fear thus sets in gradually. Perhaps a parent locked you in the closet all the time as punishment, or you lived in a small apartment with violent people. Don’t forget that we develop our character and personality from an early age.

However, phobia of enclosed spaces can also occur suddenly. You may not have had a difficult childhood, but you may have suffered a traumatic attack in a confined or “dead-end” space (elevator, parking lot, tunnel, subway, etc.). In this case, intense fear arises every time you enter the same rooms.

A GENETICALLY TRANSMITTED FEAR
Adherents of evolutionary psychology also assert that phobias, particularly agoraphobia and claustrophobia, can have genetic origins. If one of your parents has experienced this anxiety disorder before, phobia of enclosed spaces is also much more likely to affect you. More so than anyone else.

What can you do to combat this “mechanism”?

Fear is a behavior common to all human beings. It ranges from simple apprehension to generalized anxiety, sometimes culminating in the development of a phobia. This biological adaptation is what ensures our survival, among other things. It can be useful and necessary in certain cases. However, when it becomes paralyzing and prevents us from living serenely or performing seemingly mundane tasks, that’s when we need to get back on track.

In the case of phobia of enclosed spaces, the first step towards overcoming it is to accept your fear. This implies that you have to stop fighting this intense fear and see it as part of you. You shouldn’t deny that it exists, but you shouldn’t avoid it either. Indeed, when you’re claustrophobic, you’ll voluntarily refrain from frequenting crowded places or confined spaces. However, this attitude gives power to your phobia. It’s your feelings that guide you, not the other way around. So learn to control your emotions to combat your phobia of enclosed spaces.

Techniques such as virtual reality therapy (VRT) or cybertherapy can also help. The latter in particular is proving highly effective against anxiety disorders. Doctors or psychologists may also prescribe anxiolytics or antidepressants for certain patients. However, these are only short-term solutions. For lasting results, consider other approaches such as behavioral therapy, hypnosis or relaxation exercises.

COGNITIVE BEHAVIORAL THERAPY
Cognitive-behavioral therapy is an approach that can be used to treat a variety of psychiatric disorders, but it also works on phobia of enclosed spaces and fear in general. Sessions are based on problem behaviors, with the aim of modifying them using techniques such as mindfulness or acceptance and commitment psychotherapy.

For faster results, it can also be accompanied by exposure therapy. It is also highly effective in changing behavior in the face of phobogenic stimuli. As the name suggests, this approach gradually exposes you to the situations that create this psychological discomfort. The aim is to desensitize you and reduce your anxiety.

HYPNOSIS TO COMBAT PHOBIA OF ENCLOSED SPACES
Hypnosis also remains an excellent alternative for combating various phobias. It enables you to reconnect with your subconscious mind and determine the origin of your claustrophobia. It will then help you modify your reaction to confined spaces, convincing you that they are not dangerous.

To do this, your hypnotherapist will encourage you to gradually and gently confront your phobia… while remaining in a state of calm. Your imagination will be put to work, and this process will help you see your fear in a different light. This will help you to feel safe, and to see your phobia of enclosed spaces as something you can now control.

RELAXATION EXERCISES
Finally, relaxation exercises can also be effective in combating claustrophobic reactions. These can include relaxing breathing when the time comes, or a yoga session before leaving the house. You can also create a relaxed living environment by using aromatherapy to manage stress. Or even scented candles. With these simple gestures, you’ll be much more likely to improve your life and your daily routine in general.