Being trapped in a place or a situation can be a deeply disturbing experience for most people, often bringing up a lot of anxiety. However, for some people, this experience of being trapped can turn into a constant fear known as cleithrophobia. This fear is often so intense that it can severely limit a person’s daily functioning, causing them to fear places such as elevators, cars with strong doors, and other similar situations. The good news is that this fear can be managed and overcome with various steps. Let’s have a look at them in this article.
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Acknowledge the fear
The first step to overcoming any kind of fear is to acknowledge it without judgment. People try to avoid fear or the situations that cause it, which can exacerbate the issue in the long run. Therefore, it is essential to recognise that the fear of being trapped is a response rooted in past experiences and conditioning. This acknowledgement allows you to approach the fear with more compassion.
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Explore the root cause
As mentioned above, the fear of being trapped is often a result of past experience and conditioning. Take a moment to reflect on specific events where you first became aware of the fear. Did you first feel and notice it when you were stuck in an elevator or a car, or just somewhere that felt uncomfortable? A fear of being trapped can also be triggered if you have experienced a panic attack in a closed space. Identifying the root cause helps you address the underlying issues rather than just the symptoms.
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Deep Breathing
As soon as you notice your fear and anxiety rising, start with a few deep breaths. Inhale for 4 seconds, hold, and then exhale for 4 seconds before holding for 4 seconds again. Deep and slow breathing activates the parasympathetic nervous system, which is responsible for stress reduction and relaxation. This is especially helpful for anxiety, as the body is often stuck in a fight-or-flight response.
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Practice grounding techniques
Grounding involves bringing your attention to the present moment by connecting with your senses, such as touch, smell, vision, etc. One of the simplest and most effective grounding techniques is 5-4-3-2-1. This technique involves identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Grounding helps you feel safe and reduces anxiety. Other grounding techniques involve using affirmations, counting numbers, etc.
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Gradual exposure
Avoiding the fearful experience can often worsen the fear over time. Instead, gradual and gentle exposure can help you get more comfortable with the feared situation. Start as small as you want to, maybe just start by looking at photos of spaces that make you uncomfortable, then ask a friend to accompany you before finally going into the uncomfortable space alone. Continue breathing and grounding throughout the process.
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Challenge Negative Thoughts
Fear is often accompanied by negative thoughts that often involve thinking of worst-case scenarios or extreme outcomes, such as ‘I will be helpless if I am trapped’, ‘I can never get out of this situation,’ etc. Practice identifying and gently challenging these thoughts by looking at evidence. Ask yourself, “What’s the likelihood of my worst fear coming true?” or “Have I dealt with this before?” Replacing negative thoughts with realistic ones can reduce anxiety
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Self-compassion
It is important to understand that overcoming the fear of being trapped isn’t easy and can be overwhelming, so it is necessary to be patient and kind to yourself throughout the process. Remind yourself that it’s okay to feel afraid and that progress takes time and you will have bad days, but you can always overcome them. Treat yourself like you will treat a friend in a similar situation.
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Therapy and Medication
Sometimes, the fear of being trapped might be severe and persistent, impacting your daily functioning. In such times, seeking help from a therapist can be incredibly beneficial. A therapist offers you a safe space to express your thoughts while also giving you techniques to cope with fear. In some cases, medications from a psychiatrist may also be helpful in the healing process.
Conclusion:
The fear of being trapped might feel incredibly overwhelming and isolating, but you can overcome it with a combination of self-awareness, grounding, gradual exposure and self-compassion. It is important to remember that this journey is going to take time, and it is crucial to seek support and celebrate small wins throughout the process. Over time, you can definitely feel more empowered and comfortable managing your fear.
References
- Claustrophobia: What Is It? (n.d.). WebMD. Retrieved July 17, 2025, from https://www.webmd.com/anxiety-panic/claustrophobia-overview
- Cleithrophobia: The Fear of Being Trapped. (n.d.). CBT Denver. Retrieved July 17, 2025, from https://www.cbtdenver.com/blog/cleithrophobia-fear-of-being-trapped
- Do You Have the Fear of Being Trapped? (n.d.). Verywell Mind. Retrieved July 17, 2025, from https://www.verywellmind.com/cleithrophobia-2671737
- Fear of Being Trapped: Understanding and Managing Claustrophobia. (n.d.). Dr. Whitley Lassen – Specialty in Anxiety, Worry, and Phobias. Retrieved July 17, 2025, from https://www.drlassen.com/blog/fear-of-being-trapped-understanding-and-managing-claustrophobia
- Greene, D. P. (2021, August 23). Cleithrophobia: The Fear of Being Trapped – Manhattan CBT. https://manhattancbt.com/cleithrophobia/
