Contents:
- Medical Video: Overcoming Fear of Suffocation and Claustrophobia
- Tips for overcoming claustrophobia
- Facing panic attacks that occur when in a narrow and closed space
- 1. Keep your mind busy
- 2. Breathing for relaxation
- 3. Looking for help
Medical Video: Overcoming Fear of Suffocation and Claustrophobia
For many people, maybe in an elevator, an airplane bathroom, a narrow room without windows, and other enclosed spaces are normal. But for people who have a phobia of narrow space, aka claustrophobia, the situation is very frightening and can even be considered threatening his life. Although sometimes attacks of claustrophobia are quite mild, it can still cause severe panic attacks, including a rapid heartbeat, nausea, sweating, and dizziness. Therefore, taking steps to overcome claustrophobia is very helpful in alleviating fear.
Tips for overcoming claustrophobia
Most people with phobias are fully aware that they have it. Many people live with claustrophobia without having to be formally diagnosed, and they are used to being clever at avoiding narrow spaces. However, getting help from doctors and specialists with behavioral therapy skills, such as psychologists, will be very beneficial.
Claustrophobia can be successfully treated and cured by fighting fear gradually. This is commonly known as desensitization or self-exposure therapy. You can try doing it yourself using techniques self-help, or with the help of professionals.
Psychotherapy, especially cognitive behavioral therapy (CBT), has proven to be quite successful in dealing with claustrophobia. Your doctor may also prescribe anti-anxiety drugs or antidepressants to help manage symptoms. Behavioral techniques like systematic desensitization and flooding often used in conjunction with cognitive methods. The method works together to change your behavior and feelings from fear.
This is a treatment method that is recognized as good for most people with anxiety disorders. The aim of CBT is to train patients' minds so that they no longer feel threatened by the place they fear. This may involve the patient's exposure to small spaces and help them overcome fear and anxiety.
Apart from CBT, there are several other methods that allow you to overcome claustrophobia, such as:
- Drug therapy. This type of therapy can help you manage anxiety, but it doesn't deal directly with your problem. Professional care may use drug therapy if other interventions have not produced satisfactory results.
- Relaxation exercises. Taking deep breaths, meditating, and doing muscle relaxation exercises are very effective for dealing with anxiety and negative thoughts.
- Alternative or natural treatment. There are several natural products and homeopathic medicines that can help patients manage panic and anxiety.
Facing panic attacks that occur when in a narrow and closed space
If possible, stay where you are when a panic attack appears. This can take up to one hour.During the attack, remind yourself that frightening thoughts and sensations are a sign of panic that will disappear. Focus on something that looks "normal", like a clock that moves on your watch, or items around you. The peak symptoms of a panic attack will usually occur within 10 minutes, with most attacks lasting five minutes to half an hour.
If you are on an airplane, you cannot stop and park like in a car. So for this case, you have to do the following tips:
1. Keep your mind busy
Take books you like, such as magazines or crosswords to keep your mind busy and calm you. Or, try listening to music.
2. Breathing for relaxation
Take deep and slow breaths through the nose, filling the lower part of the lungs, then go up. Concentrate on your breathing. When you breathe deeply, think for yourself. Settle your mind calmly when you exhale slowly. Imagine that your hands, shoulders and arms are relaxed and relaxed. Practice deep breathing every time you start feeling stressed or panic.
3. Looking for help
Seek help if claustrophobia disturbs you and prevents you from doing the things you want to do. A trained counselor can teach you ways to deal with your fears and deal with them without threatening feelings. A counselor can teach you relaxation or meditation techniques. Discuss this problem with your doctor if you need medication.
READ ALSO:
- Knowing Claustrophobia, Fear of Narrow Space
- Various Ways to Overcome Elevated Phobias (Acrophobia)
- 7 Strange But Real Eating Disorders
