In brief
- Claustrophobia is a common part of flight anxiety and it’s often triggered by the fear of being confined or trapped
- The sensations you feel are real and are caused by the body’s natural stress response.
- Understanding the psychology behind fear can help to reduce its intensity, with mindfulness, preparation, and gradual exposure giving you a greater sense of control
Why confined spaces can trigger fear
Claustrophobia is one of the most instinctive fears that we, as humans experience, and it’s common among people with a fear of flying.
When you step onto a plane, you’re in a small, sealed environment with limited space and movement. Even though you know you’re safe, your brain perceives this loss of control, which can cause a fight-or-flight response. In some people, claustrophobia can lead to a panic attack – but there are things you can do to stop it spiralling.
Claustrophobia isn’t irrational and it isn’t rare, which means it’s well studied and understood by psychologists and experts. The responses are a natural reaction from a brain that’s trying to keep you safe.
By recognising these responses and respecting how your body responds, there are practical ways you can reduce anxiety – and we’ll show you how.
The psychology behind claustrophobia
Claustrophobia is what’s known as a situational phobia and affects an estimated 12.5% of the population.
When people feel they’re trapped, claustrophobia can cause a powerful response that has both psychological and physical impacts.
Psychologists describe it as a learned reaction, that means it’s not something that we’re born with, but that we develop. (It explains why some people are happy to put themselves in tight situations like caving, without fear.)
The cause of this learned reaction is as individual as you are. It’s likely to be caused by a past episode of panic or distress in a confined space. You may be conscious of the cause (a bad previous flight, for example) or you may not.
Either way, the symptoms and impact of claustrophobia are the same.
When you experience anxiety, the amygdala (the brain’s fear centre) releases chemicals that tell your body to prepare for escape.
When this happens, your heart races, your breathing speeds up and you can feel tense. Your body is developing the energy for you to make an escape, but on a plane you can’t.
If you’re afraid of flying, your brain is on high alert. You may experience sensations more acutely, or mistake a normal sound of flight for something dangerous. These are known as cognitive distortions, but can feel very real if you’re the one experiencing them.
The feelings you experience are real. But they’re being caused by false alarms. Your brain is reacting to a safe situation that you consider stressful.
Understanding this is the first step to making a positive change and restoring calm when the cabin doors shut.
How to prepare before you fly
Once you recognise you experience claustrophobia you can start to develop a plan to deal with it, and it all starts with pre-flight preparation.
The calmer and more in control you feel before boarding the plane, the calmer your body becomes during the flight.
Here are a few things that you can do to
- Read about what you’ll experience during takeoff, turbulence and landing: Understanding what happens during every flight can provide reassurance and knowledge, helping to provide clarity and confidence.
- Choose a flight at a good time: Extremely early or extremely late flights can create stress, so try to find a flight at a time that suits you.
- Select a suitable seat: Choosing your seat can give you a sense of control and it can also impact your experience of flight. Read our guide on selecting the best seat here.
- Download the Calm Flight Toolkit: We’ve created a short, clear and completely free Calm Flight Toolkit with information and advice on staying calm and collected before and during your flight.
- Pack intelligently to reduce anxiety: Packing some essentials (and a few indulgences) can provide entertainment, distraction and a little enjoyment on your flight.
- Arrive at the airport early: Airports are stressful places, particularly if you’re late. Plan out your arrival and give yourself plenty of time to pass through all the checks and stages.
- Avoid alcohol and ensure you’re eating healthily: Alcohol can provide temporary reduction in anxiety, but it can return much stronger at cruising altitude. Instead, treat your body to healthy food and drinks before and during your flight.
- Let the cabin crew know you’re a nervous flyer (optional): This isn’t mandatory, but some nervous flyers feel more confident after telling the cabin crew. A fear shared can be a fear halved.
If you fly regularly, you can begin to build a pre-flight plan that provides consistency. Over time, this will help you to fly with more confidence, reinforcing to your brain that everything is running safely and smoothly (as it has all the previous times).
Evidence-based techniques for managing claustrophobia
Research consistently shows that psychological and behavioural approaches (including CBT) are the best way to manage claustrophobia.
Cognitive behavioural therapy, for example, can help you identify unhelpful thoughts (like believing you’re trapped and in danger) and target them. Over time, you can train your brain (through a process called reframing) to respond differently.
The aim is that when the cabin doors close, you’re not flooded with anxiety, for example but are able to understand what’s happening and why, dealing with the reality of the situation as it unfolds.
Mindfulness and grounding exercises can also help. Instead of fighting your fear, mindfulness encourages you to accept it and observe it.
Focus on slow, steady breathing. Each time your mind wanders to “what if?”, you can gently bring it back to “what is” with some simple techniques.
If you want a simple, discreet technique that works mid-flight, try box breathing:
- Inhale slowly for four seconds
- Hold for four
- Exhale for four
- Hold again for four
This exercise resets your breathing rhythm, lowers your heart rate, and signals to your nervous system that you’re safe.
This exercise (and others you’ll find online and in our Calm Flight Toolkit) can all be done without drawing attention to yourself.
How to stay calm during the flight
Once you’re on board, it’s important to focus on what you can control rather than what you can’t.
The reality is that you can’t stop turbulence, but you can control your response to it. The breathing exercises, grounding techniques and mindfulness can help you restore some calm.
If claustrophobia continues to limit your ability to fly, professional support can help you. Therapies such as CBT and exposure therapy have excellent success rates, and airline-run courses are a great place to start.
You can also explore our Help Desk for guides written by experts and download our free Calm Flight Toolkit, which is packed with evidence-based breathing and mindfulness techniques and other supporting information that’s designed for anxious flyers.
Claustrophobia can make flying difficult, but it doesn’t have to make it impossible. By following a structured plan and facing your fear, you can find calm in confined spaces.
Please share this article with anyone who might benefit from it.
FAQs
Claustrophobia is a common part of flight anxiety that’s triggered by the fear of being confined or trapped. This loss of control can cause a fight-or-flight response. It’s not an innate fear, but a learned reaction that can come from a past episode of panic or distress in a confined space. Positively, there’s lots of evidence to show that people who experience claustrophobia can find ways to cope with it.
Preparing for a flight both physically and mentally can help. you feel more in control, which can help you to feel calmer. Spend some time learning what will happen during each stage of the flight, how safe flying is, and the science of flights can all help reduce anticipatory anxiety. Even things like what you eat and drink can have an impact on your experience of the flight.
During the flight, focus on controlling your response to events like turbulence through breathing, grounding and mindfulness. You can use these exercises to accept your fear and return your focus to what’s actually happening in the moment. If you need professional support, don’t be afraid to speak to a counsellor or book an approved fear of flying course. Both can have a hugely positive impact.