Claustrophobia on trains - how to get over your phobia on the underground. — Transcript

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1. 0:00claustrophobia is an anxiety disorder
2. 0:02where someone has a fear of small or
3. 0:04enclosed spaces people may experience it
4. 0:07on underground transport due to the
5. 0:09confined space lack of natural light and
6. 0:11the possibility of not being able to
7. 0:12escape easily claustrophobia can trigger
8. 0:15panic attacks in some people which can
9. 0:17cause symptoms such as rapid heart rate
10. 0:19sweating and shortness of breath to
11. 0:22overcome fear of traveling on
12. 0:24underground trains people can try
13. 0:26desensitization techniques such as
14. 0:28exposure therapy exposure therapy for
15. 0:30claustrophobia is about entering the
16. 0:32environment in a controlled way while
17. 0:34using deep breathing exercises a good
18. 0:36CBT therapist can help coach people
19. 0:38through exposure therapy there are two
20. 0:40different approaches to exposure therapy
21. 0:42for phobias flooding and graded
22. 0:44hierarchy the flooding approach involves
23. 0:46exposing the person to the feared
24. 0:48situation all at once while the graded
25. 0:50hierarchy approach involves gradually
26. 0:52exposing the person to increasingly
27. 0:54challenging situations related to the
28. 0:56phobia in flooding the idea is to create
29. 0:59a sense of over overwhelming exposure to
30. 1:01the feared stimulus which can lead to
31. 1:03desensitization and reduction or
32. 1:05elimination of the feared response this
33. 1:07approach can be effective for some
34. 1:09people but it can also be very intense
35. 1:11and overwhelming so it's not for
36. 1:13everyone an example of the flooding
37. 1:14approach might be staying four hours on
38. 1:16an underground train despite this
39. 1:19situation being terrifying for you in
40. 1:21the graded hierarchy approach the person
41. 1:23is exposed to increasingly challenging
42. 1:25situations related to the phobia with
43. 1:27the goal of gradually building up the
44. 1:29tolerance and reducing their anxiety
45. 1:31this approach can be more gradual and
46. 1:33less overwhelming which can make it more
47. 1:35accessible for some people an example
48. 1:37might be going on an underground train
49. 1:39once a week increasing the duration each
50. 1:42time you go the duration of exposure
51. 1:44therapy for fear of underground travel
52. 1:46can vary depending on the severity of
53. 1:48the phobia and the individual themselves
54. 1:50this may take several sessions ranging
55. 1:52from a few weeks to several months but
56. 1:54in a few cases where individuals have
57. 1:56been highly motivated I've treated them
58. 1:59completely and just a few hours if you
59. 2:01have a fear of underground travel
60. 2:02whatever you do don't avoid it don't use
61. 2:05distractions and don't use short-term
62. 2:07methods to try to reduce your anxiety
63. 2:09exposure to the situation will always
64. 2:12help if you engage in it completely