Trapped in Small Spaces: How I Discovered My Claustrophobia

Claustrophobia is more than just a fear of elevators or small rooms — it’s a deep, often overwhelming fear of enclosed spaces. It’s one of the most common phobias in the world, yet only around 10% of the population is affected by it. And the real mystery? We still don’t fully understand why it happens to some people and not others.

But I do know how it started for me. And trust me — it wasn’t some dramatic event.

When a Commercial Sparked a Lifetime Fear

I was about five or six years old when I saw a seemingly harmless TV commercial that changed everything. It was a popular ad from a well-known phone company. The storyline was simple: a man gets stuck in an elevator with a Christmas tree. He panics, then remembers he has a phone. He calls his friends, and they come to rescue him.

Innocent, right? Most people would probably forget about it after a few minutes.

But not me.

That commercial terrified me.

Something about the idea of being trapped flipped a switch in my young brain. From that moment on, elevators became the enemy. Any small or enclosed space — closets, cars, tunnels, you name it — could spark anxiety or even full-blown panic.

The first two years were especially tough. I couldn’t be in tight spaces without experiencing real physical symptoms: racing heart, sweating, dizziness. It was scary and isolating.

Eventually, I started working with a psychotherapist. It took more than four years of sessions to even begin to understand what was happening inside me.

At the Root of It All: Control

One key insight changed everything: my claustrophobia wasn’t just about space. It was about control.

I’ve always been someone who likes to manage things — my surroundings, my routine, my emotions. But when you’re inside an elevator or an MRI machine, you surrender that control. You can’t open the door. You can’t speed things up. You just wait.

And that helplessness? That’s where the real fear lives.

Even now, I usually avoid elevators. I’ll climb the stairs, even if it means extra time or effort. But when I have to take one, I’ve learned a few strategies that help:

I count the floors on the screen.

I think about calming memories or future goals.

And most importantly, I mentally prepare a plan — what I’ll do if the elevator gets stuck. Just having that plan helps me feel a bit more in control.

But claustrophobia doesn’t only show up in elevators. Here are five places that still challenge me today — and how I deal with them.

5 Places That Still Scare Me (Thanks to Claustrophobia)

5th Place: Tunnel Car Washes

You know those automatic car washes where you drive in and let the machine clean your car while you stay inside? Most people find them convenient. For me, they’re terrifying.

You’re sitting in an enclosed car, inside an enclosed tunnel, for several minutes — surrounded by loud noises, water, and total immobility. It’s basically a claustrophobe’s worst-case scenario.

My advice: Ask the staff if you can wait outside while your car is being cleaned. Most places allow it, and it’s a much more relaxed experience.

4th Place: MRI Machines

Oh boy. MRI machines are like the boss level of claustrophobia triggers.

You’re lying inside a narrow tunnel, completely still, while a machine pounds your ears with strange, clanging sounds. You’re alone. You can’t move. It feels like an eternity.

Every time I’ve had to get an MRI, I’ve felt like I might lose it. I honestly fear that I’ll die inside one of those machines.

What helps: Some clinics let a friend or family member stay in the room and hold your hand. That small gesture can create a real sense of safety and calm.

3rd Place: Solariums (Tanning Beds)

People use solariums to keep their tan year-round. It sounds simple: lie inside a capsule for a few minutes, soak up some light, and relax.

But for me? Absolutely not.

The idea of voluntarily climbing into a small, enclosed capsule alone is unbearable. I’ve never used a solarium, and I don’t plan to. Just thinking about it makes me anxious.

My choice: I stick to natural sunlight, even if it’s not always as convenient. Open skies beat closed capsules any day.

2nd Place: Aquaparks

Aquaparks are supposed to be fun — and in many ways, they are. I love the pools, the jacuzzis, the open slides.

But there’s one part I dread: tunnel water slides.

I recently went to an aquapark and spent most of my time in open areas. I avoided the fully enclosed, pitch-black slides because they trigger that same old panic. The darkness, the speed, the lack of control — it's just too much.

Tip: Stick to open-top slides and pools where you can see the sky. There’s still plenty of fun to be had without going through dark tunnels.

1st Place: Elevators

No surprise here — elevators are my number one claustrophobia trigger.

Even after years of therapy, they still make me uneasy. Whenever I can, I take the stairs. But sometimes, there’s no choice.

So I cope. I breathe deeply, focus on the floor numbers, and remind myself of the plan: If it stops, I know what to do. I’m prepared. I’m not helpless.

And that simple shift — from fear to preparation — makes all the difference.

Final Thoughts

Claustrophobia is a quiet, invisible struggle. It can sneak into the most mundane parts of life — a doctor’s visit, a drive through a car wash, or a fun day at the pool. But it doesn’t have to control you.

With time, therapy, and a few clever strategies, I’ve learned to navigate the world a little better. The fear hasn’t disappeared — but it’s no longer the boss of me.

And if you’re reading this and thinking, “That’s me too” — just know: you’re not alone. We’re out here, walking the stairs, counting the floors, and surviving — one enclosed space at a time.