Claustrophobia when traveling: How to keep it from closing in

BERLIN - The underground train is packed and stuffy. And then, to make matters worse, it stops in a tunnel - and stays put.

Most passengers will simply wait out the delay with varying degrees of irritation, perhaps killing time by reading, using their smartphone or nodding off. For claustrophobics though, initial unease can swell into a full-blown panic attack.

Symptoms can include a dry mouth, dizziness, rapid heartbeat, sweating, trembling, ringing in the ears, difficulty breathing and feeling faint, among others.

Claustrophobia is the fear of confined spaces, such as lifts, tunnels, underground trains, planes, cars, caves, cellars, hotel rooms with sealed windows, narrow corridors or alleys, and MRI imaging machines. Symptoms can also be triggered by crowded spaces, such as train stations and concerts.

The percentage of the world population affected by claustrophobia is difficult to gauge - estimates range from about 1% to 5%, depending on how it's defined. And there's no clear boundary between extreme unease and an anxiety disorder requiring treatment.

There are various possible causes. "Many factors can play a role in the development of a specific phobia such as claustrophobia, including genetic predisposition, early childhood experiences and traumatic events," says psychiatrist and psychotherapist Dr Tobias Freyer.

"Phobias often arise in combination with depression," he adds.

"In the broadest sense, the condition frequently has to do with an elevated need to control," says Dr Miriam Schiele, chief psychologist in the Department of Psychiatry and Psychotherapy at Freiburg University Hospital in Germany. Many claustrophobics have no trouble driving through a tunnel themselves, but break out into a cold sweat when they're in the passenger's seat, for example.

Fortunately, Freyer says, "claustrophobia is highly treatable," so "it's definitely worthwhile to get therapy."

In many cases, cognitive behavioral therapy can help. A type of psychotherapy, it involves exploring with the therapist why you're claustrophobic, and developing ways to counter the thought patterns fueling your fear.

Sometimes exposure therapy - also called desensitisation therapy - comes into play, in which you're gradually exposed to your feared situation(s). Medications can help as well, as can relaxation techniques.

In any event, it's important to confront your claustrophobia head-on, Schiele says. "If you avoid claustrophobia-inducing situations like the plague, you'll only reinforce it. You've got to tackle your fear and give yourself the chance to overcome it."

Factors such as stress, pressure, fatigue and heat can make you more susceptible to a claustrophobic episode - particularly when traveling, according to Freyer. But if you're "well rested and relaxed, have a full stomach and are sufficiently hydrated, it'll be easier to handle any anxiety," he says, adding that having plenty of buffer time helps too.

And although it may sound self-evident, if you feel unwell in cramped or stuffy spaces of any kind, be sure not to dress too warmly before traveling in a plane or car, and don't hesitate to open the nearby air nozzle or vent fully and direct the air towards your face.

What if unease sets in even before you set out? "In that case, a bit of pre-departure exercise can help lower the adrenaline - going jogging, for instance," recommends Freyer.

Exercise can also provide some quick relief when claustrophobia symptoms are closing in on you. If, say, you're in a train that stops in a tunnel, it can help to briskly stride through the compartments. This satisfies your flight instinct somewhat and burns off some adrenaline.

"Regular sport in general can be effective against phobias," notes Freyer. "It lastingly lowers stress hormone levels."

As claustrophobia is closely linked to a loss of control, Schiele says short-term relief can come by directing your attention to those who exercise control, be it flight attendants, train conductors or police officers. Not only can they help in an emergency, but also show that what for you is a claustrophobic situation is, in fact, common and nothing to fear.

In anxiety-inducing situations in general, it's advisable to calm your autonomic nervous system, which regulates involuntary bodily functions such as heart rate and respiration, Schiele says. "Especially effective are techniques such as slow, focused, abdominal breathing through your nose," while consciously sitting up straight.

Freyer points to several simple activities that can help to distract you from your anxiety. They include listening to relaxing music or an audiobook, playing a calm mobile game, counting backwards or mental multiplication.

What about drinking alcohol or taking sedatives? While both may provide short-term relief, they're not a long-term solution, Freyer says. "It won't be long before you'll need higher doses, and developing a tolerance leads directly to dependence," he warns.

Psychological dependence often develops as well, he adds, because you come to believe that alcohol or sedatives are the only means to dampen your anxiety.

Claustrophobics planning a trip should consider the conditions at their destination, which can vary greatly from country to country. In densely populated places, for example, public transport is likely to be more crowded than you may be used to. If you're prepared for this, you can avoid unpleasant surprises.

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This story was originally published April 20, 2026 at 4:23 AM.