Hi all.
My main anxiety issue is the fear of being trapped. I cannot ride in elevators, only because if it were to stop I don't want to think about what would happen to me. Because of this fear I avoid situations where I feel trapped. I do not ride in the middle of the backseat of the car, when I am in a public place I stay near the exit. I hate this feeling but am also thankful I know how to avoid it.
EXCEPT for now. In about 3 weeks I have to fly from North Carolina to San Francisco. I have flown before, but before I had anxiety issues. I am not so scared of flying, but more scared of being trapped in the air, with no way of getting down, and out of the plane.
ANY ADVICE?? PLEASE HELP!!! I do not want to miss out on a trip because of this stupid fear.
BIG plane/trapped fear
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Guest
Hi there-
First off, do your relaxation tape and exercise religiously. And stop caffeine, chocolate, alcohol, any stimulating drugs.
Second, can you write a desensitization hierarchy for yourself, that you could go thru in your imagination during a calm time? Like 7-10 steps that you could move thru to feel comfortable. Start with like, 1. Look at a picture of an elevator.
2. Go to an elevator and practice pushing the button and calling one.
3. Call an elevator, get in there and hold the doors open.
Etc. Do the steps all the way up to sitting comfortably in your airplane and even taking a nap.
Imagine yourself at step 1. If you feel an anxious thought, say "STOP. Do a calming breath focusing on counting 2 in and 4 out. The tell yourself a positive thought and that "so what, I will handle it". When you feel calm, then go to step 2. Go thru the whole ladder. Repeat 10-15 times per day.
If you have time, make an exposure ladder for real life too. In real life exposure, you only go as far as you are comfortable. So start at step 1 and practice. If you are Level 5 of anxiety or higher, retreat and regroup and try again. When you feel successful, write down your victory on a card and carry the card with you for proof to yourself. And move to step 2.
I empathize with your feeling of being trapped. I am OK on the plane, but don't really care for the actual airport and all the hubbub. Recently my husband and I took 2 trips within 6 weeks of each other and it really helped me to have him give me "airport lessons" so that I knew what to do in various situations. And we did get delayed one time, so I got to practice
Anyway-
Remember that anxiety sucks, but it always goes away and is not dangerous to you. And the sooner you can see these feelings as mundane and boring and not a part of your life that you need to base decisions on, the better off you will be.
I got these ideas from a book that was recommended to me. "Freedom from Fear by Dr. Howard Leibgold" Very much the same content as Lucinda's stuff, but says it in different words and it really is easy to read and it resonates with me.
I am having an elective surgery on Friday, so I have been practicing these skills myself and I'd say I'm on about a Level 2-3 of anxiety now where I'd been about a 5-6 just a few days ago.
I keep exercising, telling myself the truth, and trusting the people I hired to help me.
I hope you persevere and go on your trip. San Francisco is a great place to visit.
First off, do your relaxation tape and exercise religiously. And stop caffeine, chocolate, alcohol, any stimulating drugs.
Second, can you write a desensitization hierarchy for yourself, that you could go thru in your imagination during a calm time? Like 7-10 steps that you could move thru to feel comfortable. Start with like, 1. Look at a picture of an elevator.
2. Go to an elevator and practice pushing the button and calling one.
3. Call an elevator, get in there and hold the doors open.
Etc. Do the steps all the way up to sitting comfortably in your airplane and even taking a nap.
Imagine yourself at step 1. If you feel an anxious thought, say "STOP. Do a calming breath focusing on counting 2 in and 4 out. The tell yourself a positive thought and that "so what, I will handle it". When you feel calm, then go to step 2. Go thru the whole ladder. Repeat 10-15 times per day.
If you have time, make an exposure ladder for real life too. In real life exposure, you only go as far as you are comfortable. So start at step 1 and practice. If you are Level 5 of anxiety or higher, retreat and regroup and try again. When you feel successful, write down your victory on a card and carry the card with you for proof to yourself. And move to step 2.
I empathize with your feeling of being trapped. I am OK on the plane, but don't really care for the actual airport and all the hubbub. Recently my husband and I took 2 trips within 6 weeks of each other and it really helped me to have him give me "airport lessons" so that I knew what to do in various situations. And we did get delayed one time, so I got to practice
Anyway-
Remember that anxiety sucks, but it always goes away and is not dangerous to you. And the sooner you can see these feelings as mundane and boring and not a part of your life that you need to base decisions on, the better off you will be.
I got these ideas from a book that was recommended to me. "Freedom from Fear by Dr. Howard Leibgold" Very much the same content as Lucinda's stuff, but says it in different words and it really is easy to read and it resonates with me.
I am having an elective surgery on Friday, so I have been practicing these skills myself and I'd say I'm on about a Level 2-3 of anxiety now where I'd been about a 5-6 just a few days ago.
I keep exercising, telling myself the truth, and trusting the people I hired to help me.
I hope you persevere and go on your trip. San Francisco is a great place to visit.
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Guest
Thanks so much. I'm glad someone finally responded! =)
I have started exercising and don't drink caffeine. My anxiety is a lot better now that it was a year ago, when I had it bad for about 2 years.
My only problem is feeling trapped, and in an airplane, that is exactly what it is. Trapped to the extreme.
I really wish you could just crack your window to feel the fresh air. One of the things I have been trying is trying to find proof that the air vents you use comes from the outside air, so there is some outside air circulating throught the plane!
I have started exercising and don't drink caffeine. My anxiety is a lot better now that it was a year ago, when I had it bad for about 2 years.
My only problem is feeling trapped, and in an airplane, that is exactly what it is. Trapped to the extreme.
I really wish you could just crack your window to feel the fresh air. One of the things I have been trying is trying to find proof that the air vents you use comes from the outside air, so there is some outside air circulating throught the plane!
What is it about being "trapped" that is so terrible? Is it that you will run out of air? Or that you want to move around and feel you can't?
On an airplane, if you really needed to get off due to a significant medical issue, etc. they would land before your destination.
I don't know if the air from the vents is from the outside or not. But, I too, like the moving air and it does help me to feel more comfortable.
Another thing the book talks about is getting out of the emotional side of your brain that is worrying, etc. After you do your Stop and calm breathing and positive talk, then do something very on purpose. Like play cards, or sing, or do push ups, or play a hand held video game, etc. Something to get your brain to be engaged instead of free floating. The anxiety will just evaporate away.
On an airplane, if you really needed to get off due to a significant medical issue, etc. they would land before your destination.
I don't know if the air from the vents is from the outside or not. But, I too, like the moving air and it does help me to feel more comfortable.
Another thing the book talks about is getting out of the emotional side of your brain that is worrying, etc. After you do your Stop and calm breathing and positive talk, then do something very on purpose. Like play cards, or sing, or do push ups, or play a hand held video game, etc. Something to get your brain to be engaged instead of free floating. The anxiety will just evaporate away.
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Guest
I have the exact same fear as you.
When i travelled on a plane, i asked if i could be seated in the emergency seating area (which is near the emergency doors)Because it was somewhat away from all the other seats, there is a break in the seating next to the seats, so it feels less cramped.
I would call the carrier you are flying with and tell them you are anxious and if there is anything you or they can do, usually the crew in the plane are really nice and supportive if you have an anxiety problem.
When i travelled on a plane, i asked if i could be seated in the emergency seating area (which is near the emergency doors)Because it was somewhat away from all the other seats, there is a break in the seating next to the seats, so it feels less cramped.
I would call the carrier you are flying with and tell them you are anxious and if there is anything you or they can do, usually the crew in the plane are really nice and supportive if you have an anxiety problem.
Newrunner - I really learned a lot reading your posts about fear of being trapped.
jag0611 - I understand your fear of feeling trapped. I have pushed through most of my fears, except the fear of being trapped on an airplane - I have not had an opportunity to fly right now, but that is coming up soon. Please let me know how you do.
My fear is not so much needing fresh air, but not having control of the situation, being committed to the flight once it takes off. Has anybody else had this situation and how did you deal with it?
LisaLisa
jag0611 - I understand your fear of feeling trapped. I have pushed through most of my fears, except the fear of being trapped on an airplane - I have not had an opportunity to fly right now, but that is coming up soon. Please let me know how you do.
My fear is not so much needing fresh air, but not having control of the situation, being committed to the flight once it takes off. Has anybody else had this situation and how did you deal with it?
LisaLisa
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Guest
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Guest
Hi LisaLisa-
The stuff I wrote about is all in the book I referenced. It really resonates with me and I understand it and find that I am able to incorporate it into my life. It very much complements the StressCenter.com stuff.
So-- you didn't learn it "from" me, I just was the connection.
Have a great day. and a great flight!!
The stuff I wrote about is all in the book I referenced. It really resonates with me and I understand it and find that I am able to incorporate it into my life. It very much complements the StressCenter.com stuff.
So-- you didn't learn it "from" me, I just was the connection.
Have a great day. and a great flight!!