How to get rid of claustrophobia yourself

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

Causes

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

Symptoms of claustrophobia

The patient, falling into a closed space or a small room where there are no windows, feels anxiety. The state is aggravated if there is no opportunity to exit for a certain time. This may be a lift, train, plane. Therefore, claustrophobic prefers to either leave the door open, or takes place closer to the exit. Panic can even occur in tight clothing or tight tie. The main symptoms during the next attack are:

• sense of hopelessness;
• trembling and heart palpitations;
• dizziness, accompanied by headache;
• excessive sweating;
• tinnitus, dry mouth;
• numbness of the limbs;
• chest tightness and shortness of breath.

Sometimes there are more serious symptoms: 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 concerns.If the disorder is classified as chronic, then all of these symptoms appear, and syncope is often the case. Usually, claustrophobic people avoid visiting crowded places, as a result of which their social circle is narrowed, which leads to isolation and loneliness. True, with age, seizures become less frequent, and their intensity decreases.

Treatment methods

People who suffer from claustrophobia feel inferior, because they have to constantly think through every 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, the expression of self-realization are limited. Rarely does anyone think about the treatment of such a pathology.

The first step is to visit a psychotherapist. First of all, you need to determine the source of fear. It is the specialist who will help trace the chain of events that served as prerequisites for the beginning of the painful process. He will determine the extent 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 drugs and psychological methods.

1. Medical intervention, which consists in prescribing a sedative. Many patients are trying to get rid of the pathology, taking tranquilizers. The effect is really there, but only temporary. The problem itself with medical preparations will not work. Usually they are prescribed in combination with other methods of treatment, so that such an impact helps to eliminate the physical manifestations of the disease.
2. Hypnosis, which is resorted to in severe cases.
3. Pumping up when a claustrophobic person is artificially creating conditions that cause panic. This may be a visit to the elevator, bathroom, small room. The purpose of this technique is to make the patient aware of the groundlessness of his experiences when confronted with fear in an enclosed space.
4. Fighting fear modeling. That is, the patient is given the opportunity to observe the person being treated for injection. This kind of moral preparation relaxes the state of the observer.
5. The essence of the discrepancy technique is to teach a phobic person to use relaxation techniques and control the internal state.The person, having connected self-suggestion, concentrates on a full relaxation in the physical and psychological plan. In the meantime, he is explained where fear comes from and its irrationalness. As a result of such sessions, the patient realizes that the pictures in his imagination do not correspond to reality, the anxiety is suppressed, and gradually the attacks pass. Having mastered the relaxation technique, you can cope with the disease yourself.

How to beat 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. A conversation with loved ones will help reduce nervous tension, even for a short time.

Use headphones to turn on the music. Rhythmic sounds will help to distract from fears.

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

Attacks for claustrophobic - 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 with a positive. At the same time, focus your eyes on a single object at eye level - this will help to stabilize the physical and mental state a little.

Breathing exercises will help to overcome the panic. By taking a few deep breaths with your nose and exhalations through your mouth, you normalize your breathing, relax, and be able to suppress another attack.

Compliance with small recommendations will help reduce the frequency of attacks. If it is not possible to exercise regularly, 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 stress and conflict situations.

Claustrophobia is a mental illness that can be treated, and you definitely need to do this. It is necessary to reject all the shame, inconvenience, doubts and consult a specialist.The sooner you take this step, the greater the chance of success. Ignoring the disease, there is a risk to find other phobias, and with them, panic attacks. Combining your own desire and professional abilities of a specialist, you will forever get rid of the fear of confined space.