Any tips on dealing with claustrophobia?
918468
Treatment options\nTreating phobias, including claustrophobia, relies on psychological methods. Depending on the person, some of these methods may include: \nFlooding - this is a form of exposure treatment, where the person is exposed to their phobic trigger until the anxiety attack passes. The realisation that they have encountered their most dreaded object or situation, and come to no actual harm, can be a powerful form of therapy. \nCounter-conditioning - if the person is far too fearful to attempt flooding, then counter-conditioning can be an option. The person is taught to use specific relaxation and visualisation techniques when experiencing phobia-related anxiety. The phobic trigger is slowly introduced, step-by-step, while the person concentrates on attaining physical and mental relaxation. Eventually, they can confront the source of their fear without feeling anxious. This is known as systematic desensitisation. \nModelling - the person watches other people confront the phobic trigger without fear, and is encouraged to imitate that confidence. \nCognitive behaviour therapy - the person is encouraged to confront and change the specific thoughts and attitudes that lead to feelings of fear. \nMedications - such as tranquillisers and anti-depressants. Drugs known as beta blockers may be used to treat the physical symptoms of anxiety, such as a pounding heart. \n\nLearning to self-manage Claustrophobia \n1. You've highlighted a key skill – breath management. So practise Buteyko Breathing for a few weeks (say, a few 3-4 minute sessions daily) to get you to the point where you are able to change and to manage your breathing at will. \n\n2. Now practise applying your better-breathing ability to calm yourself, in ordinary everyday anxiety or stress situations. This builds your confidence in your own state-management ability. \n\n3. Next select somewhere (preferably at home) that will evoke the claustrophobia feeling such as a small cupboard or room. If you do not have such a place you have to be a bit creative – perhaps use a friend's place. Just make sure it is somewhere you can immediately get out of if you wish. Do not use an elevator to practise in – you do not have the choice of quickly getting out. \n\nEnter into this enclosed place and manage your breathing until your anxiety rises to, say, 6 on the scale of 1-10. In the beginning this may take just a few seconds but with practise you will be able to remain there for longer and longer periods. \n\n4. When you come out of the enclosed place calm yourself fully and then have a break for 10-15 minutes. Now go back into the room or cupboard again and this time aim to remain there 10-20% longer. Come out and again calm yourself fully. And that’s enough for one day. \n\n5. Do this every day or so until you can manage it comfortably - then find somewhere even more enclosed and challenging. \n\nFor more info go to:\nhttp://www.pe2000.com/pho-claustro.htm
35434
Don't worry about it.  Think of a ball that is half the distance to a wall.  Halve that again, and again and again.  You'll never get to zero.  \n\nThe first time you are scared half to death is the worst!!! But then the next time it's not as bad.  Again and again, heck this ain't so bad.
318590
Another yes here! I am always very scared about my knees 'dislocating' or 'popping out' on me. I tend to 'waddle' when I walk and wear shoes with good grip. Just be careful, take your time and if need be, give youself extra time to get from A to B in the snow!
63307
I used to have a pretty good case of arachnophobia (fear of spiders). But about ten years ago my changing religious beliefs made me become a vegetarian. So there I was trying to act like all life was sacred while still squishing spiders every chance I got. As I was feeling more and more guilty, I decided that I had to "put up or shut up" so to speak.\nOne night I saw a spider on the wall and instead of smashing it I thought I should try to catch it in something and let it go outside. Loathing getting that close to a live spider I first put on a pair of latex/rubber gloves, and then grabbed the biggest piece of tupperware with a lid that I could find (the whole time thanking God that no one was around with a camera...). Anyway, I got the spider into this two gallon container, put the lid on as fast as was humanly possible, and took it outside. When I was good and sure that the spider was at the bottom of the tupperware, I opened the lid and tipped it on it's side.\nDoing this repeatedly I became more and more used to the spiders ( I think the psychological term is "desensitized"), as each time I did this I would look at the spider through the clear plastic. Soon I was using a smaller container, and now I'm comfortable enough to scoop them up on a piece of paper. Granted I still won't touch one with my bare hands, but I can honestly say that they don't freak me out anymore.\nNot sure about the fear of the dark. Good luck.
920048
try looking at the skirts and blouses last. maybe take a cooking class, joining the theater class. Put yourself in the middle of the fear. things will get better.
525239
Your a pretty fart smeller arn't you?  Try walking around on your feet instead of your hands, it will get your face up and out of the affected zone more.
881366
try resting one leg on a med. sized table and one on the ground, dont force your self to go down, just drop you body weight, if it gets to uncomfortable just stop.
542580
practice more and loosen up release your fear \nyou can do it
260630
try a flotation tank experience. it is incredible...but you got to want to and you should not be claustrophobic or it'd be hell re-invented
217042
A lot of people actually have this. The best advice I can give though is to exercise. Keep your back and stomach muscles strong. Maybe try yoga. Don't freak out too much. It's pretty common to have to a small degree.
490119
Best way to avoid a phobia?  How about just avoid it or over come it.  I have a phobia of highs.  I don't climb ladders or anything and I don't even like to watch people go up high.  I just DON'T do what ever scares me.\n\nIf that is NOT what you ment, you need to CLEARIFY!
100410
Just remember if you sleep with it tonight you may have to look at it for the rest of your life.\n\nAlways hold your head up high and act like you own the place even if you are scared to death.
142667
By accepting that you're there and that there is nothing you can do about it. It looks bad when you try to get rid of the nervousness. It looks like you're trying to hide something. If you're nervous, be nervous. It's ok.\n\nGood luck.
1165669
Good luck on that one. I've been having the same problem, that was until we took a long road trip, that definately helps. being stuck in a car where all you can do is talk or sleep. If you don't have a car, lock yourselves in a room where there is no t.v or stereo, or anything distracting.
459865
Of course.  Fear is our way of making sure we plan and cover all areas of a problem.  It keeps us safe.  I say just enjoy your new found freedom.  Express yourself, and maybe keep a written diary of what you are feeling, and how you handle it.  This will help you control the fear.  Don't let fear win though.  Remember it's just a tool to make sure we have covered all the bases.  Use it, don't let it use you.  Good luck and have fun.  Living alone will be well worth this small amount of discomfort.   P.S.  Pepto Bismol works wonders to settle the stomach.  If you get rid of the physical aspect, the mental ones don't seem so bad.
88773
There are so many things that you can do. \nI am having problems with my panic attacks. \nIt got to the point that I would not leave my room only to go to the bathroom and that was even hard. The thing that might help is to go see a Psycoligist or Phycirist. (TOTAlLY MISS SPELLED)\ni have come a long way in just 4 weeks. I am going to wal-mart and eating at small resturants. \nThey seem like they happen at any time. But actually it isn't keep a jounal of you panic attacks and show it to them or you can email me and i might beable to help you. Other things that you can do is learn to breath through them. Breath through you nose and out through the mouth breaht from your stomach. First inhale through your nose fill your stomach hold for 4 seconds exhale slowly then do it again. it will help because when you are having a panic attach the reason you feel dizzy is because the CO2 is stuck and can't get out. REMEBER they are harmless. You may feel like you are going to pass out but very very very few people do email me. eblaziermk@yahoo.com i can't wait to hear from you
250560
get rid of the carpet? cover the metal? wear antishock bracelets? find some way to nuetralize yourself when you enter?