This article was written by a Kooth worker and contains the following themes: anxiety, claustrophobia, managing difficult feelings

It is totally natural to have fears and to experience things that we find uncomfortable. However, when those fears get in the way of our daily life, they can become phobias: fears that are extreme to the point of not matching the actual level of danger we face.

According to the NHS, claustrophobia is the intense fear of confined spaces. These spaces might include:

• Lifts
• Large crowds
• Types of transport like cars, trains, tubes, buses, and planes
• Tunnels
• Small or confined spaces, like an attic or basement
• Public toilets
• Shop changing rooms
• During the pandemic, wearing a face mask might also cause you to feel claustrophobic

What are the symptoms of claustrophobia?

For people with claustrophobia, being in a small or confined space may cause anything from mild anxiety and feelings of nervousness to full blown panic attacks which can be very frightening. If you’re not sure whether you’ve experienced a panic attack, you can take a look at this NHS page for more on what it might feel like to have a panic attack.

Our brains are specially designed to respond to danger with what is often called the “fight, flight, or freeze response” (there are other responses, too, but these are the most common).

Fight, flight, or freeze responses are automatic, physiological reactions to a perceived threat to ourselves or others around us. For people with claustrophobia, this response is triggered from the fear of being in a confined space and can impact how we think, feel, and behave.

For more information on this response and why it happens, take a look at our article on the science of anxiety.

While everyone is different in how they respond, here are just a few of the symptoms someone with claustrophobia might experience. Because we are all different, you might experience something that isn’t listed here. That’s okay, too.

*Please note that these symptoms can be experienced on a sliding scale of very mild to the more extreme.

• Changes to body temperature (feeling really hot or really cold)
• Increased heart rate
• Increased sweating
• Needing to go to the toilet
• Finding it difficult to breathe
• Shaking
• Feeling sick
• Feeling dizzy
• Feelings of dread
• A fear of dying or serious accident
• A fear of losing control

Who does it affect and why?

It is estimated that around 10% of the population in the UK are affected by claustrophobia.

Anyone can be affected, but sometimes claustrophobia might be triggered by a traumatic or difficult experience such as:

• Experiencing turbulence on a plane
• Being stuck on public transport (for example, when a train stops suddenly in between stops)
• Being stuck on a fairground or theme park ride
• Being trapped in a confined place, such as a lift
• Being bullied and feeling out of control, trapped, or self-conscious

Growing up with a parent or close family member with claustrophobia can also put you at greater risk of experiencing it yourself. It might cause you to associate confined spaces with a family member’s anxiety. This might then lead to your own increased feelings of anxiety due to the confined space itself or the concern for your family member and feeling unable to help them.

Managing claustrophobia

Lots of people with claustrophobia aren’t ever diagnosed and try to manage their symptoms by themselves. And while this works for many people, it’s important to remember that you don’t have to deal with difficult feelings alone.

Reaching out for support

Talking to a GP can help you find out about local services and treatments available to you, such as talking therapies like cognitive behavioural therapy (CBT). CBT can help you challenge the way you think, feel, and behave with a trained mental health professional.

If this is something you think might help you, making an appointment with your GP is a great first step to take. A good tip is to write down your symptoms before your appointment so you can plan what to say without forgetting anything.

If you’re not quite ready to talk to a GP but do want to talk to a mental health professional, consider chatting to one of the team here so we can help you get the support you need and explore ways to cope that work for you. You’ll need to log in, or sign up to Kooth for free.

Finding ways to help you cope

It might feel like a good idea to avoid anything that triggers your claustrophobia. But did you know that avoiding the things we find difficult can actually increase your tricky thoughts and feelings?

Instead, learning different ways to cope at your own pace can help you feel more in control and less anxious in the long run. Here are some ideas you might want to try out:

Be prepared

Sometimes, feeling claustrophobic can catch us by surprise. But if we have the benefit of knowing in advance that we will be in a situation that might be difficult for us, preparing in advance can be useful.

For example, if you find crowds especially difficult and you are going to a music concert, you might want to put some things in place to make your experience easier to manage. Here are just some ideas:

• Meeting up with a friend beforehand to help you feel calmer and more supported.
• Arriving early so you can plan how to get in and out of the venue as easily as possible.
• Planning in advance when it feels right to leave to beat the crowds (you might decide that leaving earlier feels more manageable for you).
• Taking a soothing object with you to help you if things feel difficult (more on this later). This could be something you like the feel of, like a piece of fabric, a perfume you like the smell of, or a bottle of water so that you can take some small sips if you need to.

Practising a helpful mantra

A mantra is something you repeat to yourself to help you feel calmer and more in control. When you feel claustrophobic, it can cause you to feel unsafe and out of control. Repeating a helpful mantra – either daily, or just when things feel difficult – can be useful to remind you that you are okay and not in danger. Your mantra can be anything you like, but here’s a few ideas:

• I am safe
• I am okay
• This feeling will pass

Visualising a safe space

When you are feeling claustrophobic, visualising being in a space where you feel calm and safe can be really useful. If this sounds difficult to imagine, we have a safe space meditation that takes you through this very idea. You’ll need to log in or sign up for free to access this activity.

Find ways to soothe yourself

When you feel anxious or panicked, you might notice your breathing gets quicker. Breathing exercises help to slow down your breath, which can promote calm and relaxation. If this is something you’d like to try out, take a look at our bubble breathing activity

Alternatively, we have a coping box activity which helps soothe difficult feelings by using your senses. While this activity mentions creating a box, you can also make it more transportable by using a bag instead, so that you can take it with you to events or experiences you might find tough. Again, you’ll need to log i or sign up. Joining Kooth is free, safe and you’ll be completely anonymous.