Claustrophobic and panic attack.

Hi Sourish! While your symptoms indicate that u may be suffering from panic disorder it is advisable to connect with a clinical psychologist to get a full understanding of your symptoms and a possible diagnosis if one needs to be arrived at. Also you need to consult a psychiatrist for medications to give u immediate relief. However, only medicines won’t help. U will require intense psychotherapy along with medicines. Gradually medicines will reduce and therapy will slowly bring results.

U May connect with me on www.graycellsmatter.com to know the way fwd.

Stay cheerful

Hello sir I understand what you said but I should understand better and underlying causes and to plan .

book an appointment

Hi Cognitive and exposure therapy will help you Consult with me or any psychologist for therapy and counseling online and talk in detail about your issues All the best

Dear Sourish, Thanks for your question. It is advisable for you to seek help from a mental health professional ( a Clinical Psychologist or a Psychiatrist). The Clinical Psychologist will be able to analyse your current problem in depth and will be able to provide you with a psychological therapeutic intervention (which will consist of techniques for you to overcome this sort of a problem). Regards, Nitin A Lal (Consultant Clinical Psychologist)

To seek help from mental health professional

In the mean time you can do normal physical exercise, breathing exercises ,pranayam or yoga.

Hi Your phobia is escalating in intensity over time. It would be the right time to deal with it with a professional so it does not interfere with your everyday life.

Systematic desensitisation, Hypnotherapy can greatly help with phobias. You can contact me on Practo and I can help you with the same.

You need to meet a psychologist in the near future in person to get help regarding overcoming your phobia of darkness. It will be a gradual and slow process

In the meanwhile try meditation

Hi..in your case fear of the dark is causing this state. You can deal with this by practising desensitisation which can be done by challenging your fear. Start with small exercises for ex. you can switch off the light of your room for 10 mins and if you start feeling anxious start taking long breaths. You can keep a torch beside you which you can switch on if you start feeling panicky. Having the torch near you will reduce the anxiety as you’d know that you can switch it on when you want to. Try increasing the time slowly from 10 mins to 20 to 30 and so on till you can handle longer periods of darkness. While flying you can keep yourself distracted by listening to music or reading. In case you are unable to do it yourself seek professional help. You can get in touch with me through Practo @ drvatsalawadhwathakur. Wish you all the best!

Counselling can help

Challenge your fears

Hi, Greetings from The Mind Care. Please book an appointment with us to get more details and get cured.

meanwhile drink enough water and breathe fresh air

we do online consultation. To analyse your mental health you can take the basic anxiety and depression questionnaire in our app. you can download our app from Google play store https://play.google.com/store/apps/details?id=com.project.meditatetmc

When you begin to focus on what's calling for your attention and needs to be addressed within you, you will be able to overcome the challenges you are dealing with right now. As you know, just like a healthy diet, regular physical activity and adequate rest contribute towards physical well being, there are practices that can help you take care of your psychological and emotional well being. Once you incorporate these practices in your daily routine, you will soon begin to see their impact in the way you think, feel and behave. The panic attacks will reduce in impact and frequency too. One of the essential prerequisites is an awareness of the dynamics of thoughts and emotions. Here are a few links that could be helpful : https://fit.practo.com/#!/content/41615 https://fit.practo.com/#!/content/41642 https://fit.practo.com/#!/content/41716 https://fit.practo.com/#!/content/41742 https://fit.practo.com/#!/content/41639 Step One https://fit.practo.com/#!/content/41640 Step Two https://fit.practo.com/#!/content/41641 Step Three https://fit.practo.com/#!/content/41645 Step Four Our attitude towards life in general and things in particular is based on our Beliefs - what we believe to be true about ourselves and the world. What are your core beliefs about yourself and the world? Reflect on those situations which make you anxious and worried the most. What are the kind of thoughts you typically experience in such situations? What are those beliefs on the basis of which you tend to keep believing those thoughts to be true or reflect reality? Try writing them down and examine the validity of these beliefs. Some of them may be limiting and negative in nature because of some of the feedback you might have received in the past or something that left a deep impression - at home, in school, from your classmates, friends, relatives, etc. But once you are aware of them, you shed light on them,examine their truth, they can no longer manipulate your behavior or actions. As your beliefs change, your attitude changes, and words, actions and behavior follow. Here is a breathing exercise that could help you : You may do this in the night once you have finished with your tasks for the day : Inhale slowly to a count of four - hold your breath to a count of four - exhale slowly to a count of eight. Repeat this ten times. You may do this also in the morning before you begin your daily routine. Gently massage the back of your neck and the base of your scalp when you lie down to sleep. We literally tend to carry a lot of strain on our shoulders. Whatever you feed your mind through your sense organs have an impact on your psychological and emotional well being. Be conscious of this. Take care of the content you feed your mind - the kind of books you read, the websites you visit, the kind of music you listen to, the kind of food you eat, the kind of company you keep ( "You are an average of five people you spend most of your time with" ) The next time, you experience anxiety or a panic attack, try observing the thoughts and sensations without judging them as threatening, knowing that it is like a wave that ebbs and falls and hence will pass. Keep your focus on your breathing throughout, no matter what the thoughts or sensations are. You will see for yourself that the panic attacks reduce in impact and frequency. Please set aside time for exercise daily and try to eat healthy every time.

I appreciate you sharing it and seeking help. Claustrophobia can be healed completely. Do approach a clinical psychologist for therapeutic session. I have worked with cases like you with complete success.

When in such situations, consciously focus on your exhalation relaxing your physical tension, the anxiety will reduce gradually. However this is to deal with the situation then and there.

Please seek consultation with clinical Psychologist.

Thank you for sharing. I understand your concerns. You need to speak to a psychologist as soon as possible. They will be able to guide you through this.

Meet a psychologist

Practice Breathing techniques

Thanks for reaching out for help. While your symptoms do sound very much like claustrophobia, it could also be Nyctophobia or fear of darkness. It primarily occurs due to the anxiety that your mind thinks of what might happen in the darkness. It is a matter of perception and we can train our mind to interpret our perception without fear. Psychological counselling and NLP therapy can help you to do that.

Please take a video consultation appointment with me or any psychologist of your choice whoncan help you with this.

Practise breathing exercises and relaxation techniques which can help you stay relatively calm and reduce anxiety during an attack. Feel free to talk to a mental health professional about what could be the possible reasons for this fear.