Coping or overcoming claustrophobia requires the guidance of a professional, such as a hypnotherapist. In addition to that, there is much you can do on your own to minimize your distress and enhance your recovery.
Experts recommend exercising 30 minutes per day, nit less than three times per week. Exercise not only boosts your immune system but also improves your cardiovascular health and stimulates the production of the `feel-good’ hormone, known as endorphins. .
One of the greatest techniques to cope with claustrophobia is to take time to meditate. Meditation trains the mind and body to relax. You can do it for 10 to 15 minutes per day. This practice has been shown to have great effects on lowering stress and anxiety. The regular practice of meditation also trains the mind to live in the present. Phobias like claustrophobia stem from the past, and the anxiety is usually a response to the fear of the instant or distant future. Mediation allows you to live in the present, or live in the now so that your claustrophobia encounters fewer reasons to activate. .
This is another effective self-help technique that can help you cope with claustrophobia. Deep breathing triggers a relaxation response, which results in positive physiological changes and minimizes anxiety. Progressive muscle relaxation, on the other side, eases tension, thus minimising your sensitivity to anxiety and stress triggers. These techniques help by calming your body down, helping you to think more rationally, relaxes your muscles, and switches of your nervous system, and stops the release of stress hormones. .
One of the triggers of claustrophobia is repeated fear and stress experiences. They prime your body for the fight-or-flight response at the tiniest provocation. Once you equip yourself with some relaxation techniques, you can take steps to decrease strain on your nervous system. Lower your sugar and caffeine intake and maintain a well-balanced diet. Get enough sleep, as well. .
Your emotions follow your thoughts. People are often unaware of the silent litany flowing through their minds as they go about their daily activities. Make it a habit to tune in to your thoughts and immediately correct any unrealistic negative predictions, and counter them with unwarranted fears with rational facts. .
Another great way of sidestepping your claustrophobia is to embrace logic. You can ask yourself a series of rational questions that might help to disclose the baselessness of your anxiety and worries. This technique will help diffuse the anxiety associated with claustrophobia and prevent our thoughts from spiraling out of control. It involves training your logical voice to speak louder than your fearful one. Embracing logic clears up misconceptions in order to alter anxiety-provoking thought patterns in an effort to calm your racing heart. .
This is probably the most common strategy to overcome claustrophobia although it can be very slow. It’s only natural to desire to avoid the things or situations that trigger your claustrophobia. However, when it comes to conquering claustrophobia, facing your fears is vital. While avoiding tight spaces might make you feel better in the short term, it hinders you from realizing that your claustrophobia may not be as frightening or overwhelming as you think. When you never get an opportunity to cope with your fear or experience control over the situation, the claustrophobia becomes increasingly scarier and daunting in your mind.
The most used traditional manner to beat your claustrophobia is by gradually and continuously exposing yourself to what triggers your anxiety in a safe and controlled way. As you undergo this exposure process, your mind will learn to ride out of the fear and anxiety until it inevitably disappears. Through continuous experiences facing your fear, you`ll start to realize that the worst can’t happen: you won’t die or `lose-it.’ With this repeated exposure, you’ll` begin to feel more confident and in control of your deepest emotions. The claustrophobia will then start to lose its powers. It’s vital to start with a situation that you can handle, and build up from there, building your confidence as well as your coping skills as you climb the `fear ladder.’
Come up with a list of the frightening situations associated with your claustrophobia. If flying triggers a racing heart, your list may include packing your suitcase, watching planes take off, boarding the plane, and more in addition to the obvious like taking a flight or getting through takeoff. .Build your fear ladder.
Once you have your list, then it’s time to build a ladder. Arrange the items from the least say to the most frightening. Your first step should make you a little anxious, but no so intimidated that you`re too afraid to try it. When building your ladder, it can be beneficial to think about your end goal, which can be; being able to get close to dogs without panicking, and then narrow down the steps required to get to that goal. .Work up your way up the ladder.
Begin with the first and move to the next one only when you`re comfortable doing it. If possible, remain in the situation long enough until your fear decreases. The longer you`re exposed to the thing you`re scared of, the more you get used to it and the less anxious you`ll feel when you face it again. Once you`ve completed a step on separate occasions without experiencing too much anxiety, then it’s time to move to the next one. If it proves difficult, narrow it down into smaller steps or take it slower. .Practice.
You need to do this repeatedly. The more often you practice, the faster your progress will be. But you shouldn’t rush. Do it a pace that you can manage without feeling intimidated. And keep in mind: you will feel overwhelmed and anxious as you face this fear, but the emotions are only temporary. Once you stick with it, the claustrophobia will fade. .
Hypnotherapy, especially when combined with NLP and Time Line Therapy ™, can rapidly help you build a cognitive understanding that your fear is irrational and no harm will come to you. Hypnotherapy with a trained hypnotherapist is an ideal, safe, and non-invasive type of therapy with no side effects. It works by pinpointing the core of your fear in your unconscious to rapidly cure claustrophobia. .
Using a combination of techniques, a good hypnotherapist will help you see the phobia differently, and rapidly build your exposure from a minimal to a comfortable level. As this happens, you`ll start to feel different about situations or things that used to be frightening. One hypnotherapy session can be enough but there is no guarantee as each patient is very phobia unique. A trained hypnotherapy practitioner should be able to give you a practical expectation of how long your treatment might last, after the initial session. .
Our hypnotherapy is rapidly effective. Most patients require one or maybe two sessions. We combine hypnotherapy with other robust techniques, such as NPL and Time Line Therapy to massively stack the odds in your favour. I became a hypnotherapist because I wanted to see people change. I was a volunteer trainer for the Samaritans 13 years ago. Since then, I have helped hundreds of people transform their lives by getting over barriers and overcoming their work anxiety. Based in central London, my hypnotherapy has been effective in overcoming the fear of confined spaces not only in London but across the UK. .
My hypnotherapy approach is professional and caring, and with my experience and expertise, you can rest assured that Kensington Coaching and Hypnotherapy will help you be more confident, safe, and secure in situations where you`d have otherwise suffered a breakdown.