Nightmares and claustrophobia tips?

[ppppts]

Has anyone got any tips for nightmares combined with claustrophobia? Like when I wake up, and I feel as if I'm trapped, and also it's super difficult to get to sleep, because I just become so....claustrophobic, in my bedroom.

I don't know if I have claustrophobia, but it feels so. Because I can't stand small narrow places, and also when people try to push me in different directions and so on. I get really stressed and scared

 

[Kubash16]

Do you have a fan you can use to help the air move (would help greatly with the claustrophobia)?

Do you have doors you can leave open so that the space doesn’t feel so tight?

Can you put a night light in a closet and leave the door open so that you trick your brain that the space is bigger without the light bugging you?

 

[ppppts]

Do you have a fan you can use to help the air move (would help greatly with the claustrophobia)?

Do you have doors you can leave open so that the space doesn’t feel so tight?

Can you put a night light in a closet and leave the door open so that you trick your brain that the space is bigger without the light bugging you?

Thank you, those are great tips, I think I could try to do all of that. I don't have a fan... But I should maybe considering getting one :) All the other things seem like great ideas. Thank you so much!

 

[Kubash16]

Air movement can make a huge difference in how a room feels. Also, it may sound counterintuitive but weighted blankets can help with feeling secure and grounded.

 

[Ronin]

Do you have anything specific that makes you (more) claustrophobic?

A.k.a. would rearranging the furniture, positions you sleep, other items in the room, wall decorations, etc, help?

Or maybe have a thing (or a string of them) that you can do even in half asleep and panicked state when reality blurs, that signal to you that while not safe... you are not in danger, so can well go back to sleeping it off, or do proper wake up things. (I usually have something I can stomach down to drink and small lights I can get on, along flashlights and the like reachable, which basically tells me I can take care of my most urgent needs, am not trapped since lights and their intensity are in my control, and if it is regular noise around, I am just content with not going anywhere middle of the night, so back to naps.)

Also, scents, if you can handle them. How a place smells can make a world of difference to when and where one is.

 

[ppppts]

Do you have anything specific that makes you (more) claustrophobic?

A.k.a. would rearranging the furniture, positions you sleep, other items in the room, wall decorations, etc, help?

Or maybe have a thing (or a string of them) that you can do even in half asleep and panicked state when reality blurs, that signal to you that while not safe... you are not in danger, so can well go back to sleeping it off, or do proper wake up things. (I usually have something I can stomach down to drink and small lights I can get on, along flashlights and the like reachable, which basically tells me I can take care of my most urgent needs, am not trapped since lights and their intensity are in my control, and if it is regular noise around, I am just content with not going anywhere middle of the night, so back to naps.)

Also, scents, if you can handle them. How a place smells can make a world of difference to when and where one is.

I think maybe some wall decorations would be nice. I really like your tips too, all those things, I just can never think of by myself, and I'm so thankful to both of you for helping me with this! It's really tiring at times, when it becomes like a negative spiral, and if I could do something to prevent it from going on for a long periode of time, which it usually does, that would make things easier for me in daily life.

I like scents, and I have one that I use to spray (it was from some kind of spiritual alternativ store). But I'd maybe consider buying more. I will try some of these things. I'd do anything just to make these times easier, when it just seems never ending.... Very annoying and tiring

 

[Kubash16]

I hope they help. I don’t have claustrophobia (I actually really like tight spaces) but I do completely entirely understand the feeling of being trapped. That is one feeling I can’t handle in any sense.

 

[SeekingAfrica]

Maybe it's not exactly claustrophobia, but as @Ronin mentioned, that you're still in ...that you still haven't quite shaken off the nightmare so you awake still in panic mode. And that feeling of threat, it makes you want to run, find exit etc. Not sure, but that happens to me too.

Everyone gave great suggestions that I think apply. I think you awake in fight or flight more, and so you need to ground yourself. And at least for me self-soothing helps more than breathing exercises. I don't have a fan, but I tend to turn the AC on and stand in front of it for few minutes. Cold water triggers me, but you can try getting up, splashing your face. Maybe making hot cup of cacao or tea(important is the hot part- signals to you brain that you're safe), may be eat a candy... I tend to keep these hard mint candies with soft chocolate filling on the inside. Mind candies, hard candies tend to ground you for the same reason= you can't be in too much of a danger if you're eating something like that. Perfume you like and connect to good memories can help. You can have a box near to your bed with little bits and pieces, things like that to use to help you so you don't have to think about what to choose while hypervigilant.

Oh, by the way I get claustrophobic a LOT in crowds when I'm doing badly. It's more of being hypervigilant than claustrophobic- my body is going through memories a lot and it's like exposed wire, hypervigilant all the time and hense sensitive to people bumping into you, to looking for an exit, scanning for danger, and a crowd of unknown people just sets off all red alarms in my brain and I start panicking and hyperventilating. Maybe it's the same for you?