Can CBT help me manage claustrophobia on flights?

Going abroad can be really exciting; it’s a chance to explore somewhere new and take a break from everyday life. But, if you struggle with claustrophobia, catching a flight can be less pleasure and more panic. The idea of being in a confined space and not being able to move around very much can be really scary, and it might put you off flying all together.  

The good news is that tools like cognitive behavioral therapy (CBT) can help you to manage your anxiety while in the air. Want to know more? Let’s get into it.

What actually is claustrophobia?

Okay first, let’s talk about what claustrophobia actually is. Claustrophobia is an irrational fear of confined or enclosed spaces, like lifts, tunnels, cars, public toilets or, you guessed it, aeroplanes. Claustrophobia isn’t actually about the space you’re in, it’s about feeling trapped, or like there’s no easy way out if something goes wrong.

Claustrophobia can cause feelings of intense anxiety, fear and panic, as well as physical symptoms, like a racing heart, a tight chest, sweating, trembling, nausea and more. Sometimes it can lead to panic attacks, which can be really frightening.  

Some people might go out of their way to avoid enclosed spaces all together, but this can have a big impact on your life. For instance, if you write off ever going on an aeroplane, you might never leave the country or miss out on seeing friends and family that live abroad. Plus, avoiding these spaces can actually reinforce your fears and make them worse.

Claustrophobia is more common than you might think; 10% of people in the UK will be affected by claustrophobia at some point in their life. So, if it’s something you struggle with, you’re definitely not alone.

Why planes can be triggering

Whether you have claustrophobia or not, it’s safe to say that planes aren’t the most relaxing spaces. For one, there tends to be a lack of space; the seats are pretty cramped and the leg room is limited. You can’t really move around much and it’s difficult to stretch your legs in the aisle without disrupting the flow or flight attendants and their trolleys.

This, combined with the sealed doors, locked windows, and the simple fact that you can’t get off the plane until it lands all combine into a perfect storm for triggering claustrophobia. It’s that feeling of being trapped and knowing that you can’t just leave the situation, that can leave you feeling like you have no control, which can make you panic.

When you’re on a flight, you’re also around lots of people who you don’t know. So, if you’re worried about having an anxiety attack or a panic attack, you might feel even more nervous at the thought of it happening in front of strangers.  

Michelle, an ieso therapists says…

‍People with claustrophobia experience anxiety that is often ‘situation’ specific. This means what tends to trigger the anxiety seems to be specific places or types of places and we learn this pretty quickly. To cope with this we will try to avoid them altogether if we can or we can make use of objects or ‘tactics’ to help us stay in these places e.g. always having a bottle of water with me, scanning for the exit or speaking to someone else for reassurance.

How CBT can help with claustrophobia

CBT is the most effective treatment for people with claustrophobia and phobias in general. Essentially, CBT helps you to recognise and understand the negative thought patterns and behaviours behind your fears, then challenge them so they stop getting in the way of your life.  

If you get claustrophobia, the moment you’re in an enclosed space, your mind might immediately jump to the worst case scenario, like “I’m trapped” or “I can’t get out”. These thoughts can spiral and lead to panic. Through CBT, you can learn to stay balanced in these situations and think about things in a more realistic way, like “this isn’t my favourite place to be, but I’m going to be okay.”

One part of the process is exposure therapy, where you face your fears in small steps over time. To begin with, this might involve looking at photos of a plane, then watching a video of a plane, then going to an airport. The idea is that you keep increasing the level of exposure to your fear until you’re ready to face it.

During the therapy process, you should start to feel less anxious about your phobia and more in control of your thoughts.  

How can I access CBT?

You can access CBT in a number of different ways. You can make an appointment with your GP who will refer you to a mental health service, or you can fast-track the process and refer yourself.

At ieso, we accept self-referrals for CBT. It’s super easy - we’ll ask you a few questions to assess whether CBT is the right kind of treatment for you, and if we feel that it is, we’ll match you with a therapist so you can get started with your sessions.  

Our service is typed; you will speak to our experienced therapists by typing back and forward via our secure online portal. Sessions are flexible and designed to fit around your life, so you can choose a time that works for you. We do offer video calls in some areas, so if this is something you’re interested in, let us know. Sign up and get started here.  

‍