How to get rid of claustrophobia on your own

Claustrophobia is the most common of the many phobias, the fear of being in a confined space. A large percentage of the world's population is susceptible to this disease. Even the most visited places, a large crowd of people, various everyday situations that an ordinary person does not cause special emotions can cause a panic state.

Causes of occurrence

Doctors attribute claustrophobia to the category of mental disorders, but even they did not come to a consensus on the cause of this disease. However, it is proved that such a deviation is a consequence of situations experienced in childhood, when the child felt danger and defenselessness. Claustrophobia can be acquired as a result of copying the behavior of relatives in unusual situations. If one of the parents suffered from claustrophobia, then it is likely that the child has inherited neurosis. Also, this disease can serve as a sign of some other nervous disorders.

Symptoms of Claustrophobia

The patient, getting into an enclosed space or a small room where there are no windows, experiences a sense of anxiety. The condition is aggravated if there is no way to exit for a certain time. It can be an elevator, train, plane. Therefore, a person suffering from claustrophobia prefers either to leave the door open, or takes a place closer to the exit. Panic can occur even in tight clothes or a tight tie. The main symptoms during the next attack are:

• feeling of hopelessness;
• trembling and palpitations;
• dizziness accompanied by headache;
• profuse sweating;
• ringing in the ears, dry mouth;
• numbness of the limbs;
• chest tightness and shortness of breath.

Sometimes more serious symptoms arise: fears of loss of self-control, loss of consciousness, and even death.

Claustrophobia is of varying severity. In some cases, the disease proceeds without specific symptoms, accompanied by only minor fears. If the disorder belongs to the category of chronic, then all of the listed symptoms appear, often fainting also occurs. Usually, people suffering from claustrophobia avoid visiting crowded places, as a result of which their social circle narrows, which entails isolation and loneliness. However, with age, seizures become less frequent, and their intensity decreases.

Treatment methods

People suffering from claustrophobia feel inferior, because they have to constantly think through each step to avoid a situation that provokes fear. Life with such an addiction loses its real meaning, the possibilities for satisfying the inherent needs of a person, expressing self-realization are limited. Rarely does anyone think about the treatment of such a pathology.

The first step is to visit a therapist. First of all, you need to determine the primary source of fear. It is the specialist who will help to trace the chain of events that served as prerequisites for the onset of the disease process. He will determine the degree of the disease based on the symptoms described by the patient and the psychological tests performed. The doctor will select an individual treatment regimen, including medications and psychological methods.

1. Drug intervention, which consists in the prescription of sedatives. Many patients try to get rid of the pathology by taking tranquilizers. The effect really is, but only temporary. The problem itself with medicines cannot be eliminated.Usually they are prescribed in combination with other methods of treatment, so that this effect helps to eliminate the physical manifestations of the disease.
2. Hypnosis, which is resorted to in especially severe cases.
3. Forcing, when suffering from claustrophobia artificially create conditions that cause panic fear. This may be a visit to the elevator, bathroom, small room. The purpose of this technique is to make it clear to the patient the groundlessness of his experiences, faced with fear in a confined space.
4. Simulation aimed at combating fear. That is, the patient is given the opportunity to observe a person being treated with injection. This kind of moral preparation relaxes the state of the observer.
5. The essence of the mismatch technique is to teach the phobic sufferer to use the relaxation technique and control the internal state. Having connected self-hypnosis, a person concentrates on complete relaxation in physical and psychological terms. Meanwhile, they explain to him where the fear comes from, and its causelessness. As a result of such sessions, the patient understands that the pictures in his imagination do not correspond to reality, anxiety is suppressed, and gradually the attacks pass. Having mastered the relaxation technique, you can cope with the disease yourself.

How to overcome fear on your own

Do not allow self-isolation, communicate more with friends and acquaintances, especially if there is an opportunity to get positive emotions. Do not forget about the possibility of the phone, using it during the next attack. Talking with loved ones will help reduce nervous tension, even for a short time.

Use your headphones by turning on the music. Rhythmic sounds help distract from fears.

Try to associate the situation that caused the fear with something positive. For example, when you have to get into a confined space, prepare yourself in advance, reassuring yourself that you are safe and no enemy will enter here.

Attacks for claustrophobia are the worst thing. They exhaust and deplete the nervous system. Therefore, once in an extreme situation for you, replace negative fantasies with pleasant memories, try to tune in to positive. At the same time, focus your eyes on a single subject at eye level - this will help to stabilize your physical and mental state a bit.

Overcoming a panic will help breathing exercises. After taking a few deep breaths through the nose and exhaling through your mouth, you normalize your breathing, relax and can suppress another attack.

Following small recommendations will help reduce the frequency of seizures. If it is not possible to regularly engage in physical education, then morning exercises should be on the list of daily activities. You should also avoid excessive consumption of alcoholic beverages, make a balanced diet. And an eight-hour sleep is required. In addition, try to avoid stressful and conflict situations.

Claustrophobia is a mental illness that can be treated, and you definitely need to do this. It is necessary to discard all shame, inconvenience, doubt and consult a specialist. The sooner you decide to take this step, the greater the chance of success. Ignoring the ailment, there is a risk of gaining other phobias, and with them panic attacks. By combining your own desire and professional skills of a specialist, you will forever get rid of fear of an enclosed space.