Conquering the fear of flying or the discomfort of being in small spaces, known as claustrophobia, can be a daunting task. Cognitive Behavioural Therapy (CBT) offers a range of techniques that can prove instrumental in helping individuals manage these fears. This blog will explore a few such techniques.
Security Camera Visualization
One effective method involves using visualisation techniques to ‘disconnect’ from the immediate emotional response. Consider a person who feels claustrophobic in a lift. Through CBT, they are encouraged to imagine viewing themselves from a distance, as if through a security camera. They would visualise themselves entering the lift, pressing the button, the doors closing, and the lift moving.
This form of visualisation can help create emotional distance, transforming the direct experience of fear into a less immediate, third-person perspective. As the individual watches themselves manage the situation, they can gain confidence and reduce anxiety.
Imaginary Companion
The second technique involves imagining an imaginary companion or a close friend who is known for their calm demeanour. This person accompanies the individual on their flight or into the small space. By focusing on the companion’s calm reactions, the individual can draw on their companion’s composure and start to mimic it.
Alternatively, the imaginary companion could be someone who reacts even more frantically to the situation. The individual then takes on the role of the comforter, offering reassurances and calming the ‘friend’ down. This allows them to redirect their focus and, in the process, they often find that they are able to calm themselves as well.
Mastering the Mind
CBT essentially helps individuals become masters of their minds, learning to influence their thoughts and reactions to challenging situations. Through these techniques, people can gradually reduce their anxiety related to flying or being in small spaces, eventually gaining control over their fears.
Remember, these techniques are most effective when practised regularly and in gradually escalating real-world scenarios. It’s also beneficial to work with a trained professional who can guide the process and provide personalised advice.
In summary, whether it’s through third-person visualisation or by imagining a comforting companion, CBT provides a range of techniques to combat the fear of flying or claustrophobia. The journey towards overcoming such fears might not be a quick one, but with patience, practice and perseverance, it’s a highly achievable goal.
