Claustrophobia, the intense fear of confined or enclosed spaces, affects millions of people worldwide and can trigger panic attacks, anxiety, and even physical symptoms like sweating or rapid heartbeat. Check out our blog “3 Ways to Manage Your Physical Anxiety Symptoms.” But what actually causes this fear to take hold? While every individual’s experience is unique, experts believe claustrophobia often stems from a combination of genetic, psychological, and environmental factors. Some people may be more biologically prone to anxiety disorders, while others might develop the fear after a traumatic event, such as being trapped in a small space or experiencing a frightening situation in childhood.
According to the National Institute of Mental Health, one in eight adults may have this phobia or roughly 12.5% of the adult population in the United States. In many cases, claustrophobia develops early in life and becomes more pronounced over time. The brain's fear response can become overly sensitive, reacting strongly even in mildly enclosed spaces like elevators or crowded rooms. Learned behavior may also play a role- if a person witnesses someone else showing fear in a confined space, they may internalize that response themselves. Ultimately, understanding the root causes of claustrophobia is the first step toward managing it, whether through working with a phobia counselor at Anchor Therapy, exposure techniques, or self-guided strategies to reduce anxiety.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What is claustrophobia?
Claustrophobia is an anxiety disorder characterized by an intense, irrational fear of confined or enclosed spaces. People who suffer from claustrophobia may experience extreme discomfort, panic, or anxiety when placed in situations such as riding in elevators, being in crowded rooms, or undergoing medical procedures like MRI scans. For some, even the thought of being in a tight space can trigger symptoms. This fear goes beyond mere discomfort as it can interfere with daily life, causing individuals to avoid certain places or situations altogether.
What are situations where claustrophobia might arise?
Riding in an elevator
Being in a crowded room or packed venue
Sitting in a windowless room or small office
Using public transportation (e.g., buses, trains, subways)
Flying in an airplane - View our blog “8 Tips to Overcome Flight Anxiety”
Undergoing an MRI or CT scan
Getting stuck in traffic in a confined vehicle
Being in a tunnel or underground passage
Using a public restroom stall
Wearing tight or restrictive clothing or gear (e.g., helmets, masks)
Being locked in a room or unable to open a door
Entering a closet or small storage space
Sleeping in a tent or small camper
Visiting amusement park attractions (e.g., haunted houses, tight rides)
Swimming through narrow spaces or caves (e.g., scuba diving or snorkeling in enclosed areas)
The symptoms of claustrophobia vary from person to person but often include shortness of breath, rapid heartbeat, sweating, trembling, nausea, and an overwhelming urge to escape the situation. These reactions are part of the body’s natural fight-or-flight response, which becomes activated even when there is no real threat. In more severe cases, a person might experience a full-blown panic attack, which can be frightening and exhausting. The fear is not always about the space itself, but about losing control, being trapped, or not being able to breathe.
What are symptoms of claustrophobia?
Intense fear or anxiety when in confined or crowded spaces
Shortness of breath or feeling like you cannot breathe
Rapid heartbeat or palpitations
Sweating or chills
Trembling or shaking
Nausea or upset stomach - Read our blog “What Is The Mind-Gut Connection?”
Dizziness or lightheadedness
Dry mouth
A feeling of choking or smothering
Chest pain or tightness
Hot flashes or sudden cold sensations
Feeling faint or like you might pass out
Panic attacks (in severe cases) - View our blog “How To Manage A Panic Attack”
Urge to escape or get out immediately
Avoidance of situations that involve enclosed spaces (e.g., elevators, tunnels, public transportation - Our blog “Navigating Train and Subway Anxiety: A Commuter’s Guide from Hoboken and Jersey City to New York City” is a must-read
The root causes of claustrophobia are still being studied, but it is widely believed to be influenced by a mix of genetic predisposition, learned behavior, and past traumatic experiences. For instance, someone who was trapped in a small space as a child or witnessed someone else’s panic in a confined area might develop the condition. In addition, people with a general tendency toward anxiety or panic disorders may be more susceptible to claustrophobia.
Treatment for claustrophobia is available and often very effective. Cognitive-Behavioral Therapy (CBT) is commonly used to help individuals reframe their thoughts and reduce anxiety in triggering situations. Exposure therapy, where a person is gradually and safely introduced to confined spaces, can also help desensitize the fear response. In some cases, medication may be prescribed to manage symptoms. With the right support, people with claustrophobia can regain control over their lives and reduce the fear that limits them!
Does claustrophobia get worse with age?
Claustrophobia can become more noticeable or severe with age, although this varies from person to person. In some individuals, the fear may gradually worsen over time, especially if it is left unaddressed or if the person begins to avoid more and more situations that trigger anxiety. This avoidance can reinforce the fear, making it harder to confront and manage. As people age and encounter new environments, such as medical procedures in tight spaces or changes in mobility, they may become more aware of situations that make them feel trapped or out of control.
In addition, life experiences and stress levels can influence how claustrophobia develops. Older adults may experience heightened health concerns, reduced physical capabilities, or increased anxiety overall, which can amplify existing fears. For instance, undergoing an MRI or being hospitalized in a small room might trigger anxiety more easily in later years than in younger adulthood. Past trauma or previously manageable fears may also resurface or intensify with age.
However, it is important to note that claustrophobia does not have to get worse over time. With proper treatment, such as CBT, exposure therapy, or mindfulness practices, many people find that their symptoms improve regardless of age. If you are looking to incorporate mindfulness into your life, read our blog “5 Places to Practice Mindfulness in Hoboken, NJ.”
Being proactive about addressing the fear, rather than avoiding it, is often the key to preventing it from escalating. Aging may change how claustrophobia presents, but it does not mean the condition is untreatable or inevitable.
The root cause of claustrophobia
The root cause of claustrophobia is often complex, involving a combination of genetic, psychological, and environmental factors. One significant contributor is a person’s genetic predisposition to anxiety disorders. If anxiety runs in the family, there may be an inherited vulnerability that makes someone more likely to develop specific phobias, including claustrophobia. Additionally, some researchers believe that brain structure and function, particularly in areas that control fear and the fight-or-flight response, may play a role in how strongly someone reacts to perceived threats in enclosed spaces.
Psychological experiences, especially during childhood, are also key in the development of claustrophobia. Traumatic events; such as being trapped in a closet, locked in a car, or separated from a caregiver in a small space; can create lasting emotional imprints. Even witnessing someone else’s intense fear or panic in an enclosed environment can lead to the development of similar fears. Over time, the brain may associate enclosed spaces with danger, triggering an automatic fear response even when no real threat exists.
Environmental reinforcement and learned behavior further shape how claustrophobia develops and persists. For example, avoiding elevators or crowded spaces might bring temporary relief, but this avoidance reinforces the belief that those spaces are dangerous. As a result, the fear becomes stronger and more deeply rooted. Understanding these root causes is essential not only for diagnosing claustrophobia but also for treating it effectively, by addressing both the emotional memory behind the fear and the behavioral patterns that sustain it.
Read our blog “Understand Your Brain’s Response to Claustrophobia.”
What therapy helps claustrophobia?
Claustrophobia can be successfully treated with various psychological therapies, with CBT being one of the most effective and commonly used approaches. CBT focuses on identifying and challenging the irrational thoughts and beliefs that cause fear in enclosed spaces. For example, a person might believe that being in a small room will lead to suffocation or that they will not be able to escape. Through CBT, these thoughts are examined and replaced with more realistic, balanced thinking patterns, helping to reduce the anxiety response over time. Read our blog “What is CBT?” to learn more.
Another highly effective method is Exposure Therapy, which is often used as part of CBT. Exposure Therapy involves gradually and systematically facing the situations that trigger claustrophobia in a safe and controlled way. The process typically begins with mild exposures, such as imagining being in an elevator or looking at photos of enclosed spaces, and builds up to more direct experiences, like entering a small room or using an elevator. This gradual exposure helps retrain the brain to stop associating these situations with danger.
Systematic Desensitization is a closely related technique that combines exposure with relaxation. In this method, the individual is first taught deep breathing or muscle relaxation techniques. Then, they are gradually exposed to their fear triggers while using these calming strategies to stay relaxed. Over time, this helps break the link between the feared situation and the panic response, making it easier to handle previously distressing environments. Read our blog “5 Breathwork Techniques to Decrease Anxiety.”
Cognitive Therapy, a component of CBT, can also be particularly helpful for claustrophobia. It involves exploring how your thought patterns contribute to your fear and anxiety. An anxiety therapist guides you to recognize exaggerated fears, like thinking you will suffocate in a crowded room, and helps you replace them with more accurate, less frightening interpretations. This restructuring of thought reduces the intensity of the fear and improves your ability to face challenging situations with confidence.
In addition to these therapeutic approaches, mindfulness and relaxation techniques can play a valuable supporting role. Practices such as deep breathing, meditation, and progressive muscle relaxation can help calm the body's physical response to anxiety. When incorporated into therapy, these techniques not only make it easier to confront fears but also provide long-term tools for managing stress and maintaining emotional balance.
Together, these therapies offer a comprehensive and effective path to overcoming claustrophobia.
How to calm a claustrophobic person
If someone is experiencing claustrophobia, the most important thing you can do is remain calm and supportive. Speak to them in a gentle, reassuring voice and let them know they are safe. Avoid minimizing their fear or telling them to “just relax” as this can make them feel misunderstood or even more anxious. Instead, acknowledge what they are feeling and offer your presence as a source of comfort.
Helpful phrases to say to someone with claustrophobia:
You are okay.
I am right here with you.
Let us take this one step at a time.
Encourage the person to focus on their breathing, as shallow or rapid breathing often makes anxiety worse. Guide them through slow, deep breaths- inhaling through the nose for a count of four, holding for a count of four, and exhaling slowly through the mouth for a count of four. This technique helps activate the body’s relaxation response and can reduce the physical symptoms of panic. If possible, help them shift their focus to something calming, like a soothing image, counting backward, or repeating a calming phrase or mantra.
Whenever possible, help the person move to a more comfortable environment- ideally somewhere open, well-ventilated, and quiet. If that is not immediately possible, simply creating a sense of space by opening a window, loosening tight clothing, or turning on a fan can make a big difference. After the situation has passed, offer to talk through the experience with them if they are open to it, and encourage them to seek professional help if claustrophobia is interfering with their daily life.
What are the benefits of claustrophobia therapy?
Reduces intense fear and anxiety associated with confined spaces
Helps develop coping strategies to manage panic symptoms
Increases confidence in facing previously avoided situations
Decreases avoidance behaviors, improving daily functioning
Teaches relaxation and breathing techniques to control physical symptoms
Promotes healthier thought patterns by challenging irrational fears
Enhances overall quality of life and emotional well-being
Builds long-term resilience against future anxiety or panic attacks
Provides tools for self-management outside of therapy sessions
Encourages gradual exposure to feared environments in a safe way
Support and understanding go a long way in helping someone manage their fear.
Claustrophobia does not have to control your life- effective therapy can help you face your fears and regain confidence in everyday situations. Taking the first step toward treatment is a powerful move toward freedom and peace of mind.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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