How to deal with Claustrophobia in different situations: MRI machine, Nightitme & airplanes

Claustrophobia, an anxiety disorder marked by an intense fear of enclosed spaces, can make everyday situations feel overwhelming. From undergoing a medical procedure like an MRI scan, to settling in for the night, or boarding an airplane, claustrophobia can show up in various forms and intensities. The good news is that there are effective strategies to manage claustrophobia across different situations. In this article, we'll explore how to deal with claustrophobia during an MRI scan, at nighttime, and on an airplane.

How to Avoid Claustrophobic Panic Attacks in an MRI

Many people must undergo an MRI scan at some point in their lives for diagnostic purposes. This can be an anxiety-provoking experience for some people, as they might not know what to expect from the process or what its potential outcomes will be. Another common concern during an MRI is the experience of claustrophobia or the fear of closed places.

It is reported that around 15% of people who undergo an MRI scan experience symptoms of claustrophobia. Experience of claustrophobia is common during MRIs, as the procedure requires patients to be confined inside the machine. This can trigger feelings of lack of control, isolation from others, and discomfort due to lack of movement. In some situations, patients might even experience a panic attack. However, there are a few techniques that people can use to manage feelings of anxiety and panic during an MRI scan. They are:

Be Informed About the Procedure

Sometimes, the uncertainty involved in a new situation, especially a medical procedure, can contribute to the symptoms of claustrophobia. To tackle this uncertainty, it is advisable to be aware of what happens during the MRI procedure. Ask the doctor questions about the machine environment, its noise and the overall duration of the procedure. Also, ask them what can be done if one starts feeling unforgettable during the procedure. Just knowing how the machine works and being informed about other aspects might lessen the anxiety for some people.

Be Open with the Doctor

Openly discuss with the doctor regarding your claustrophobia and ask if they can do something to make the procedure easier for you.

Focus on Your Breathing

During anxiety and panic attacks breathing can become shallow, leading to an increased heart rate. In such times, consciously slowing down your breathing can induce a sense of calm. Thus, deep breathing can be helpful both before and during the MRI procedure.

Close Your Eyes

Keeping your eyes closed during the MRI procedure can help you reduce symptoms of anxiety or panic as it allows you to constantly stare at the confined space. You can even cover your eyes with a face mask and think of a recent calming, happy memory or your favourite place while closing your eyes.

Wear Earplugs

Ask the doctor if you can wear earplugs or get something to cover your ears during the procedure. Covering your ears allows you to block the loud noise generated by the MRI machine.

Counting

Counting numbers can help you calm down by distracting yourself from panic or anxiety-provoking thoughts while undergoing the procedure.

Ask a Supportive Friend or Family Member for Help

Having someone you trust with you during the MRI can provide emotional support and help distract you from the confined space.

Ask for Sedatives

A sedative can help people to calm down and feel relaxed during an MRI procedure. However, sedatives should be considered only when the symptoms of claustrophobia are extreme and cannot be managed by the above-mentioned techniques, as sedatives may cause other health complications. Thus, they should be considered only with the doctor's recommendation.

Why Do I Feel Claustrophobic at Night?

Nighttime can be very pleasing for some people. It is a time when people generally tend to relax after a long day. However, for many people, nights can be associated with feelings of anxiety and discomfort. This discomfort can sometimes be due to claustrophobia, an intense fear of closed places. Let's look at reasons why some people might feel claustrophobic at night.

Reasons For Nighttime Claustrophobia

Many people feel discomfort at night before or while sleeping, due to various reasons, one of them being claustrophobia. There could be varied reasons behind the nighttime claustrophobia, such as:

Lack Of Sleep

Claustrophobia is associated with feelings of anxiety regarding closed places. Research suggests that a lack of sleep regularly can increase feelings of anxiety and discomfort at night. Additionally, lack of sleep can also increase cortisol levels in the body. Increased cortisol levels are associated with increased stress. Thus, lack of sleep can contribute to nighttime claustrophobia.

Less Distractions

People can experience feelings of claustrophobia during the day. However, distractions such as work commitments and other daytime tasks often serve as a way for people to shift their focus away from anxious thoughts and feelings, promoting relaxation. But, many people are alone at night in a quiet environment. This lack of distraction and support can make it harder for them to cope with anxious feelings, leading to claustrophobia.

Sleep Environment

The environment around people plays a key role in how their minds and bodies feel during the night. If someone sleeps in a room where there are a lot of people, they can end up feeling claustrophobic. Likewise, feelings of claustrophobia may also increase if the room lacks appropriate ventilation or is too dark, as darkness can lead to fear amplifying claustrophobia.

What Does Claustrophobia At Night Look Like?

Any form of claustrophobia often manifests in both physical and psychological symptoms. They are:

Physical Symptoms:

• Sweating or shaking.
• Tightness or heaviness in the chest or a rapid heartbeat.
• Trouble breathing or breathing rapidly.
• Chills or flushing (red, hot face).
• Choking feeling.
• Upset stomach or feeling "butterflies" in your stomach.
• Dizziness, feeling faint, or lightheaded.
• Dry mouth.
• Feeling confused or disoriented.
• Numbness or tingling.

Psychological Symptoms:

• Fear of losing control.
• Not knowing what is happening.
• Fear of fainting.
• Feelings of dread.
• Overwhelming anxiety.
• Intense need to flee or leave the situation.
• Understanding that the fear isn't rational but unable to overcome it.
• Fear of dying.

How Does One Deal With Nighttime Claustrophobia?

Psychotherapy is one of the most common and effective ways of dealing with Claustrophobia. Some kinds of psychotherapy are:

Exposure Therapy

As the name suggests, exposure therapy involves gradual exposure to your feared situation. With gradual and repeated exposure, people are usually able to be comfortable and relaxed in the feared situation over time. This therapy also includes relaxation and breathing exercises while being exposed to the feared situation. Exposure therapy can be administered in several ways, depending on you and the therapist.

Cognitive Behavioral Therapy (CBT)

This form of talk therapy mainly focuses on helping you manage the thoughts that provoke anxiety. CBT is based on the assumption that changing our thoughts can change the way we think and feel. It also encourages you to explore the source of your fear and challenge it so that you can develop strategies to manage it effectively. You'll learn to identify, re-examine and change your thinking patterns, as well as develop problem-solving skills to better cope. Additionally, CBT also teaches relaxation techniques to help you calm your mind and body during anxious situations.

Apart from therapy, sometimes medications are part of claustrophobia treatment, depending on the severity of one's symptoms.

In addition to the treatment options mentioned above, here are some self-help tips for coping with nighttime claustrophobia:

• Talk to someone you trust: Having someone you trust to talk to about your claustrophobic fears can be helpful to you.
• Learn strategies to relax: Try deep breathing exercises (breathe in slowly and deeply through your nose, hold for three seconds, breathe out slowly through your mouth), meditation, mindfulness, progressive muscle relaxation (tensing and relaxing groups of muscles), and other methods to relax. You can also try to visualize and focus your attention on something that makes you feel calm and peaceful.
• Join a support group: Support groups can help know you are not alone and for sharing tips and advice.
• Check if an organization provides a course for overcoming your fear. For example, if you're afraid of flying, check if an airline or your local airport offers a class on fear of flying.
• Take care of yourself. Eat a well-balanced diet, follow good sleep habits, and exercise for 30 minutes at least five days a week. Healthy lifestyle choices can decrease your anxiety to a large extent.

How to Avoid Claustrophobia in an Airplane

Aeroplane environments with small cabins, limited room to move, and closely seated passengers can be extremely uncomfortable, triggering intense anxiety for someone with claustrophobia. The good news is that there are various strategies you can use to manage claustrophobia and have an enjoyable flight experience. Let's explore them:

Choose the Right Seat

Picking the right seat while flying can help manage the symptoms of claustrophobia. It is advisable to choose an aisle seat as it will give you more space to move around, which can help you avoid feeling trapped. You can also choose a seat that gives you more legroom if possible.

Know Your Flight

Consider learning about your flight from the cabin crew before you board your plane. Familiarity with the plane layout and surroundings can help reduce feelings of uncertainty.

Keep the Crew Informed

Let the cabin crew know of your claustrophobia symptoms and ask them how they can help in case you start feeling uncomfortable during your journey. You can also consider letting your fellow passengers know about your condition so that they can help you out.

Pay Attention To Your Diet

Consuming alcohol or caffeine can cause your heart to race, increasing the feelings of anxiety. Thus, it is advisable to avoid these substances during your flight journey.

Travel With Someone

Consider travelling with a trusted friend, colleague or family member so that they can provide you with emotional support on the flight.

Pack Plenty of Distractions

Sometimes distraction can be an effective way to cope with claustrophobia. So make sure you carry things that help you take your mind off anxious feelings. You can use anything that helps you distract yourself, like reading books, listening to music, solving a puzzle, gaming on the phone, or watching a movie. However, avoid watching movies that might trigger feelings of fear or anxiety.

Practice Breathing Techniques

Whenever someone feels anxious or claustrophobic, their heart rate starts rising. In such situations, mindfully practicing deep breathing techniques can help bring a sense of calm to your body.

Visualisation

Visualisation is an effective way to distract the mind from anxious thoughts and focus on something calming. You can close your eyes and visualise a recent positive experience. In the days leading up to your flight, you can also visualize yourself having a calm and pleasant flight experience. Practising this regularly may help you be less anxious on your next flight.

Visit Your Doctor or Therapist

Consider visiting your doctor or therapist before your flight. While a doctor might be able to prescribe medication if required, a therapist can help you work through feelings of fear and provide you with resources to cope during your flight. If you feel anxious about an upcoming flight or regularly experience claustrophobia on planes, consider reaching out to our expert therapists to learn coping skills and prepare for a safe journey. Click here to book your session right away.

Conclusion

Claustrophobia can be incredibly distressing across different situations—whether you're undergoing an MRI scan, trying to fall asleep at night, or flying on a plane. If you're worried about experiencing claustrophobia or panic during an MRI, it's essential to communicate your feelings with your doctor or the MRI technologist, while also using techniques like breathing exercises and seeking support from a friend. Nighttime claustrophobia can be influenced by factors such as lack of sleep, lack of distractions or the sleep environment, but it can be overcome with treatment options such as CBT, exposure therapy, medications and self-help techniques. Flying with claustrophobia can also be managed by informing the cabin crew, practising breathing, distraction, and visualisations. If you see claustrophobia as a significant interference in your daily life, consider visiting a therapist as soon as possible.

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