Overcome Claustrophobia: Understanding & Coping Strategies

Claustrophobia--commonly known as the fear of small places--is actually a nuanced condition. Technically, claustrophobia is the fear of being closed in and having no escape. Claustrophobic episodes are commonly accompanied by panic attacks and can be debilitating whenever an afflicted person loses control of his surroundings. Facing claustrophobic issues can ultimately lead to personal empowerment and freedom.

Instructions

• 1

  Face your fear of closed space gradually and incrementally by doing an activity, such as closing and locking a door, or staying in a place that causes you minor agitation. Increase the degree of such activities and locations slowly until you can face them in public.

• 2

  Drink green teas containing L-Theanine, an amino acid which boosts mental focus and inspires calm. Consider drinking a cup to two cups daily if your claustrophobic attacks are frequent and persistent, or drink a cup before leaving home if your condition is less severe.

• 3

  Meditate five to 10 minutes every morning or night to improve your mental clarity and foster more reasonable reactions to stimulation. Longer, more frequent and consistent meditation sessions decrease activity in the amygdala, where "fight or flight" responses are processed, and increase left prefrontal lobe activity, which is responsible for serene state of mind, positive emotions and self-control, says Professor Owen Flanagan of Duke University. Processing your environment via your left prefrontal lobe will lead to rational responses to claustrophobia triggers instead of instinctual reactions.