Phobias Types Tips for Managing a Road Trip If You Have Claustrophobia By Lisa Fritscher Lisa Fritscher is a freelance writer and editor with a deep interest in phobias and other mental health topics. Learn about our editorial process Lisa Fritscher Reviewed by Reviewed by David Susman, PhD on February 08, 2020 David Susman, PhD is a licensed clinical psychologist with experience providing treatment to individuals with mental illness and substance use concerns. Learn about our Review Board David Susman, PhD Updated on March 06, 2020 Print Jordan Siemens / Getty Images A fear of driving is quite common in people with claustrophobia, or the fear of enclosed spaces. The feeling of being confined in a small car can trigger anxiety. Indeed, balancing the appeal of road trips with the realities of claustrophobia requires effort and persistence, which can greatly help reduce your anxiety. The first step in planning a road trip with claustrophobia is to decide whether you'll drive or ride. Some people with claustrophobia report that their fear is worse as passengers, while others are more afraid of being the driver. Driving your own car provides a sense of control. You can decide when and where to stop and how many miles to cover in a day. Your car is familiar to you, which can provide comfort and minimize related concerns about safety and reliability. On the other hand, being the driver gives you increased responsibility. You'll have to manage traffic on unfamiliar roads. You'll need to maintain focus, and will not be able to use coping strategies to take your mind off the road. Some people find that being responsible for the safety of those in their car actually heightens their anxiety. Six Tips to Reduce Claustrophobia While Traveling Although road trips present unique challenges for those who suffer from claustrophobia, there's no need to dread them. Careful planning can help keep you calm and relaxed, and you may even find yourself enjoying the sights along the way. Plan Your Route Perhaps the biggest advantage of driving over other means of transportation for those with claustrophobia is that there are almost limitless routes between Point A and Point B. Plan out a route that best meets your needs, but allow yourself to remain flexible. Start by asking yourself a few questions: Do you need to arrive at a particular time?Do you want to stick to interstates or see the scenery along the way?What will you do about meals –- picnic at a rest area, grab fast food or seek out local diners?How many hours do you want to spend in the car at a stretch?Where will you stop for the night? Choose Compassionate Travel Companions While the choice to travel alone is one option, there can be several benefits from traveling with someone if you have claustrophobia. However, carefully choosing your traveling companions is key. Whether you're the driver or passenger, you'll need to know that the other people in the car will be supportive. You might suddenly need to pull off the road and walk around. You might experience a panic attack in heavy traffic. Whatever happens, the reaction of your traveling companion can greatly influence your own emotions. Get Plenty of Sleep In the days leading up to your trip, be sure to maintain a healthy sleep schedule. Starting a road trip relaxed and refreshed instead of exhausted can help keep anxiety at bay. During the trip, resist the urge to drive too many hours in a single day. Check into a hotel each night rather than trying to save money by napping at rest areas. Stay Hydrated and Well-Fed Carry several bottles of water and an assortment of healthy snacks in the car. Try to maintain your normal dining schedule, and take the mealtime opportunity to get off the road and relax. Use Your Car’s GPS to Monitor Traffic A good GPS can help you avoid traffic jams and change your route mid-trip if you find that the original plan is increasing rather than decreasing your anxiety. If there's not an easy-to-follow alternative route, consider stopping wherever you are to rest, take a walk, shop, or visit an attraction, giving the traffic a chance to clear. Have a Plan for Panic Attacks If you feel a panic attack starting, get off the road immediately. If you're the driver, consider simply stopping on the shoulder if there's no nearby exit. If you're the passenger, ask the driver to pull off at the next exit. Let the others in the car know what's happening. They may be able to reassure you and provide support to help your anxiety subside. Otherwise, use the coping strategies that work for you, such as guided visualization or breathing exercises. Get out of the car if it's safe to do so and get some fresh air. Allow the panic to decrease before resuming your trip. A Word From Verywell If a fear of driving due to claustrophobia is causing problems in your daily life, talking to a mental health professional can help. Your therapist may recommend cognitive-behavioral therapy or exposure therapy, along with some type of medication to address symptoms of anxiety that you might be experiencing. Role of Behavioral Therapy in Treating Phobias Was this page helpful? Thanks for your feedback! Ever wonder what your personality type means? Sign up to find out more in our Healthy Mind newsletter. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. American Psychiatric Association. (1994). Diagnostic and Statistical Manual of Mental Disorders (4th Ed.). Washington, DC: Author.