How to Get Rid of Claustrophobia: Natural Treatment Options

What is Claustrophobia?

When looking at the basic definition of claustrophobia, we will see it is the irrational fear of being in a confined space. If there is a genuine threat, it is quite normal for someone to be afraid of being trapped in a small space. However, the irrational fear means there is no realistic or obvious danger in a specific situation.

One of the claustrophobia symptoms is the fact that people are going to avoid confined spaces such as public toilets, tunnels, elevators and more because they do not want to be exposed to the fear of being in a confined space.

Symptoms of Claustrophobia

There are several different claustrophobia symptoms for people who experience the disorder. Oftentimes these can occur without warning and are often distressing and frightening for those who have no control over it. The most common symptom for people who suffer from claustrophobia is a panic attack. A panic attack can lead to overwhelming sensations of anxiety, and several other physical symptoms. A few of the different symptoms include:

• Feels of confusion and disorientation;
• A ringing in the ear;
• Fear of losing control;
• Dry mouth;
• Feeling faint;
• Headaches and dizziness;
• Tightness in the chest or chest pain;
• A choking sensation;
• Difficulty breathing and/or shortness of breath;
• Chills or hot flashes;
• Trembling;
• Sweating.

Because claustrophobia is closely related to feelings of anxiety, it is no surprise to see that the symptoms are closely related between the two different disorders.

Causes of Claustrophobia

Before we talk about how to get rid of claustrophobia, it is important to understand the claustrophobia causes. Because before you can understand how to prevent claustrophobia, you must understand why it starts. Oftentimes there is an early childhood traumatic experience that triggers claustrophobia.

What happens is that the brain associates small, confined spaces to imminent danger of discomfort. Oftentimes the primary of the claustrophobia causes are bad experiences such as being in an elevator when the power goes out. This sensation of terror and fear is going to cause the mind to associate fear with being trapped in a small space.

Claustrophobia Risk Factors

There are several different factors that are going to increase your risk of claustrophobia. These include negative experiences (because prior negative experiences are going to be more likely to induce claustrophobia panic when you get in smaller spaces, hereditary factors (if you have a parent who has struggled with claustrophobia before, chances are that you are going to struggle with claustrophobia yourself.

Those who have a smaller amygdala are likely to struggle with claustrophobia as well. The amygdala is the area of the brain that tells our brain to control fear.

How to Diagnose Claustrophobia

The first step in treatment for claustrophobia is making an appoint with a psychiatrist or psychologist. Either during a consultation to discuss claustrophobia or another anxiety-related issue a psychologist is going to look at the different claustrophobia symptoms and make a diagnosis. Oftentimes a diagnosis means factors such as:

• Ruling out any other type of anxiety disorder other than claustrophobia;
• Finding out just how the claustrophobia symptoms are;
• Ask the individual to describe the claustrophobia symptoms and find out just how and when these symptoms are triggered.

There are specific guidelines that meet to be met before a diagnosis can be made of claustrophobia. These are going to include:

• The claustrophobia has persisted for a longer period, usually 6 months or more;
• The person's avoidance, anticipation, and reactions interfere with relationships and/or everyday life. It also causes significant distress.
• The recognition by the patient that their fear is not proportional to the perceived danger or threat;
• There is an anxiety response to the stimulus, such as a panic attack.

Claustrophobia Complications

While a specific phobia might appear 'silly' or strange to someone, those who struggle with them find that it can have a devastating impact on their life. There are several different claustrophobia symptoms that might manifest themselves, making it even more apparent that those who suffer from it should seek out how to get rid of claustrophobia:

• Mood disorders - People who have claustrophobia often suffer from bad mood and have several other anxiety disorders as well;
• Substance abuse - Oftentimes people who must live with severe phobias such as claustrophobia may lead to drug and alcohol abuse;
• Social isolation - Avoiding people, things, and places can cause problems in a relationship, professional and academic level. People who have problems with claustrophobia can experience problems in the workplace and suffer from loneliness;
• Suicide - Given that claustrophobia is difficult to understand for people who do not suffer from it, those who experience problems with claustrophobia may be at greater risk for suicide.

How to Get Rid of Claustrophobia?

There are several different claustrophobia treatment options available for those who want to get rid of this phobia. While it might not be possible to deal with claustrophobia right away, a combination of different models has proven to be the most successful treatment.

Cognitive behavioral therapy

We have already established that one of the claustrophobia causes is the trauma experienced before, this type of behavioral therapy will retrain the person's mind in a way that that they are no longer threatened by small spaces. This could mean that the patient is slowly being exposed to smaller and smaller spaces, and thus help them deal with the anxiety and fear of being in these smaller places. The only problem that people sometimes avoid this type of therapy is because they are going to have to face their fears - especially those who experience serious claustrophobia might not want to have this type of forceful realization.

Antidepressants and relaxants

It is possible to manage the problems related to claustrophobia with antidepressants and relaxants. This is going to be a way how to get rid of claustrophobia for the time being, but it does not resolve the underlying problems of claustrophobia causes. While it does deal with the immediate claustrophobia symptoms, it is not going to be a long-term solution to the problem. The only way that claustrophobia can be treated is by ultimately dealing with the underlying causes. By only relying on medication it is going to make long-term resolutions of the problem difficult, if not impossible.

Relaxation and visualization exercises

While these types of exercises are certainly not going to deal with the claustrophobia causes, it is going to go a long way towards revealing the claustrophobia symptoms. By doing muscle-relaxing exercises and taking deep breaths and meditating, it might be possible to resolve some of the feelings of anxiety and feelings of negativity. As mentioned already, this is not going to deal with the underlying causes of the claustrophobia. It might also be difficult to embarrassing to complete these exercises when you are around people.

Natural Treatment Approaches

Many individuals prefer natural options to manage claustrophobia without the risks associated with prescription medications. Natural treatments focus on calming the mind and body, often addressing the root causes of anxiety rather than just masking the symptoms.

• Herbal supplements are among the most popular natural treatments. These are formulated with plant-based ingredients known for their calming properties. Common products include capsules, teas, or drops designed to promote relaxation and emotional balance.
• Aromatherapy is another natural method that involves the use of essential oils such as lavender, bergamot, or chamomile. These oils can help reduce anxiety symptoms when inhaled or applied to the skin in diluted form.
• Yoga and physical activity play a significant role in managing anxiety. Regular movement helps release tension and boosts mood-regulating chemicals like endorphins, contributing to a more stable emotional state.
• Acupuncture and massage therapy have also shown promise for some individuals in relieving anxiety symptoms. These therapies aim to rebalance the body's energy and reduce muscle tension, supporting a more relaxed state of mind.

Natural treatments can be used alone or as part of a combined approach with therapy and lifestyle changes, offering a safe, effective path to symptom relief.

Natural Products for Claustrophobia Relief

Herbal Supplements

Herbal supplements are widely used by individuals seeking a drug-free way to manage claustrophobia. These products are formulated with plant-based extracts known for their calming effects on the nervous system. They often come in capsule, tablet, or liquid form and are designed for daily use or during episodes of anxiety. Many users report improved emotional stability, reduced fear response, and better control during exposure to confined spaces.

Aromatherapy Oils

Essential oils used in aromatherapy can provide fast-acting support during moments of anxiety. Oils such as lavender, frankincense, and ylang-ylang are known for their soothing effects. These oils may be used in diffusers, added to bathwater, or applied topically with a carrier oil. The calming scent helps promote a relaxed state, making it easier to cope with enclosed environments.

Homeopathic Drops

Homeopathic remedies are another natural product option. These drops are often formulated with diluted plant or mineral ingredients traditionally used to address emotional imbalances and stress. Users typically place the drops under the tongue to support relaxation and ease anxiety related to claustrophobic situations.

Calming Teas

Natural calming teas are popular for their gentle, soothing properties. Teas made from herbs such as chamomile, lemon balm, and passionflower are frequently consumed before entering a space that may trigger claustrophobia. These teas can help reduce muscle tension and create a sense of calm without causing drowsiness or dependency.

Natural Patches and Sprays

Some natural products come in the form of topical patches or sprays. These are infused with calming herbal ingredients and can be applied directly to the skin or used in the environment. The steady release of soothing compounds offers continuous support during anxiety-inducing situations.

How Natural Products Help with Claustrophobia

Support for the Nervous System

Natural products work by gently supporting the body's nervous system. They help regulate the balance between the sympathetic and parasympathetic systems, which control the body's stress response. When someone with claustrophobia faces a trigger, the body often reacts with a fight-or-flight response. Natural supplements and therapies help reduce this reaction, promoting a calmer physical and mental state.

Reduction of Stress Hormones

Many natural ingredients influence the production and release of stress-related hormones such as cortisol and adrenaline. By lowering these hormone levels, natural products help minimize the intensity of anxiety symptoms. This includes rapid heartbeat, shortness of breath, dizziness, and a feeling of losing control - common experiences during claustrophobic episodes.

Improvement of Mood and Emotional Stability

Natural remedies often support the production of neurotransmitters like serotonin and GABA, which are linked to mood regulation and relaxation. By enhancing the availability of these chemicals in the brain, natural products can improve overall emotional resilience and reduce the likelihood of panic when exposed to confined spaces.

Calming of Physical Symptoms

In addition to mental effects, natural products also help calm physical symptoms of anxiety. They can reduce muscle tension, regulate breathing, and improve sleep quality, all of which are important for individuals with claustrophobia. A relaxed body helps support a relaxed mind, creating a cycle of relief.

Long-Term Support Without Dependency

Natural products are often preferred because they provide consistent, gentle support without causing dependency or withdrawal symptoms. Unlike prescription medications, they typically do not alter consciousness or impair daily function, allowing individuals to manage their anxiety with confidence and clarity.

By working in harmony with the body's natural systems, these natural claustrophobia treatment products offer a practical and sustainable way to manage claustrophobia symptoms.

Common Ingredients in Natural Products for Claustrophobia

• Passionflower: Passionflower is frequently included in natural anxiety relief products. It is valued for its calming properties and is commonly used to ease restlessness, nervous tension, and mild anxiety. Products containing passionflower may support emotional balance and help reduce the fear response during claustrophobic situations.
• Valerian Root: Valerian root is a well-known herbal ingredient used for its ability to promote relaxation and improve sleep quality. It is often found in capsules and teas aimed at reducing anxiety levels. Valerian root helps ease physical tension and can support a more stable mood during stressful events.
• Chamomile: Chamomile is widely used in calming teas and supplements. Known for its mild sedative effects, chamomile may help reduce irritability, nervousness, and physical symptoms of anxiety. Its gentle action makes it suitable for daily use without causing drowsiness or loss of focus.
• Lemon Balm: Lemon balm is included in many natural formulas targeting stress and anxiety. It has a mild scent and flavor and is often used in both teas and capsules. Lemon balm may help regulate mood, reduce nervous tension, and promote a sense of calm, especially during exposure to confined spaces.
• Lavender: Lavender is used in aromatherapy and topical products for its soothing effects. It is often applied as an essential oil in diffusers, sprays, or roll-ons. Lavender may help slow the heart rate and promote deeper breathing, which are helpful responses during anxiety episodes triggered by claustrophobia.
• GABA: Gamma-Aminobutyric Acid (GABA) is a naturally occurring neurotransmitter that helps calm nerve activity in the brain. Some natural supplements include GABA to support relaxation and reduce the physical signs of anxiety. GABA is often used in combination with herbal ingredients to enhance its calming effect.

How to Prevent Claustrophobia?

Unfortunately there is no guaranteed way that you can prevent claustrophobia without trying to get to the underlying root cause of the discomfort. What is possible is manage claustrophobia by coping with panic attacks that they suffer whenever they find themselves in an uncomfortable situation. There are a few things that you can do if you find yourself in an uncomfortable situation that teach you how to prevent claustrophobia. You can try to be positive, avoid deep breathing, focus on your surroundings, and try to relax.

By taking a natural claustrophobia treatment and talking to a specialist about the underlying problems, it is possible to live with claustrophobia. Situations as self-exposure therapy and desensitization can help. If you or someone you care about must live with claustrophobia, it is important to note that you can take steps to avoid claustrophobia complications with this natural claustrophobia treatment. Take back your life and get the treatment that you need!