For many people, worrying about flying has nothing to do with worrying about a plane crash. Instead, the flight triggered claustrophobia, a fear that was trapped in small closed spaces such as aircraft cabins. Although claustrophobia is sometimes mild, it can be severe enough to cause severe panic attacks, including rapid heartbeat, nausea, sweating and dizziness. Taking measures to control the situation more often helps to alleviate the fear of flying caused by claustrophobia.
Do not use alcohol to treat claustrophobia. (Source: Todd Arena / Hemera / Getty Images) Expectations
Know what to expect to make you feel more controllable and to alleviate claustrophobia There is a long way to go about the concerns. Most airlines have websites that display seat maps. Check the chart and choose a seat as soon as possible. Choose the seat that you feel most comfortable with. You may prefer the seat at the front of the airplane so you can quickly leave the plane when you land. Most people with claustrophobia prefer aisle seats, but some people feel better at the window seat.
Occupy Your Mind
Take a good book, magazine or crossword to occupy your thoughts and calm in flight. If you don't want to read, you can use an MP3 player with easy music or listen to audio books. If there is an in-flight entertainment system on the plane, choose a lighthearted movie or comedy. Or, load your favorite movie on your laptop.
Breathing Relaxation
Take a deep breath through the nose, first filling the bottom of the lungs and then filling the top. Focus on your breathing. When you breathe, think about it, "I am." When you exhale slowly, think with "calmness." Imagine that your hands, shoulders and arms are slack and relaxed. Practice deep breathing as you begin to feel pressure or panic.
Ask for help
If your claustrophobia prevents you from doing what you want, ask for help. Trained counselors can teach you how to face fear and deal with fear in a non-threatening way. Counselors can also teach you relaxation or meditation skills. Discuss this with your doctor if you think you may need to use anti-anxiety drugs.
