If you get anxious or panicky while on an elevator, or you go out of your way to avoid taking elevators altogether, you are not alone! Many people have a fear of elevators. If this is you, read on to learn more about this problem and how you can overcome it.
Different Phobias Related to Elevators
A fear of elevators can stem from what’s known technically as a “specific phobia.” About 12.5% of adults in the United States will have a specific phobia in their lifetime. There are different types of specific phobias that can be associated with elevators, as you’ll see described below.
If you have a specific phobia, you’ll experience anxiety symptoms when in the presence of the feared object such as increased heart rate, shortness of breath, sweating, and nausea.
The phobias related to elevators are these:
Claustrophobia
Claustrophobia is the fear of small, confined spaces. It can be triggered by many different places ranging from trains to tunnels to elevators. For many people, being in a small elevator, particularly if it is crowded, might trigger feelings of panic related to claustrophobia.
Cleithrophobia
Cleithrophobia is the fear of being trapped – it is a fear of a situation, rather than a specific place. This phobia is not specific to elevators but is commonly triggered by them. In an elevator, you might feel trapped if you think you might not be able to open the doors or get out. The lack of control over escaping is the defining feature of this phobia.
Acrophobia
Acrophobia is the fear of heights. This might be activated in elevators in tall buildings or skyscrapers. People with acrophobia might have trouble working or living in tall buildings with elevators because of the fear of being high off the ground. If you have acrophobia and live in an area, like New York City, where you encounter tall buildings with elevators often, you might find it difficult to navigate your daily life.
Basophobia
Basophobia is the fear of falling. While a dislike of falling is a natural human instinct, people with basophobia have an intense fear of falling that is out of proportion to the situation. You might have trouble riding in elevators if you are afraid of the elevator suddenly falling, despite the safety features elevators are equipped with.
Agoraphobia
Agoraphobia is a fear of being in places or situations that might cause feelings of helplessness, anxiety, or panic. You might have trouble leaving your home, or other places that feel safe, if you have agoraphobia. Going into public or riding an elevator might trigger feelings of panic for someone with this phobia.
Causes of Elevator Fear
Previous negative experiences
You might have a fear of elevators because of a previous scary experience riding in one. For example, you might have been stuck in an elevator for a prolonged period of time. Or maybe you were in an elevator that stalled between floors or felt like it suddenly dropped. Any of these types of experiences could potentially trigger a fear of elevators.
Misconceptions about elevator safety
Many myths or misunderstandings about elevators and their safety can worsen a fear of elevators. Here are some common misconceptions about elevators:
- Running out of air
- A common myth is that elevators only hold a certain amount of air. You might therefore fear that if you get stuck you will have trouble breathing. However, elevators are not air-tight and do not have a limited supply of oxygen! Feelings of breathlessness on elevators are likely related to panic attack symptoms rather than actually running out of air while riding an elevator.
- Elevator cable safety
- Some people might believe that elevators are suspended by a single rope. This is false – elevators are constructed with multiple steel cables that allow them to move up and down safely. Learn more about elevator cables here.
- Elevators can free-fall
- Many people with a fear of elevators might believe that elevators can free fall if something goes wrong. However, this is not the case. Elevators have safety features – both electronic and mechanical – that prevent something like this from happening.
Safety Tips for Riding in Elevators
When riding in an elevator, it is important to take general safety precautions to ensure a smooth ride. Here are some tips to follow:
- Never hold a door open with your hand or an object. If you need to keep a door open, press and hold the “Door Open” button.
- If you are trying to catch the elevator and the door is closing, don’t throw your arm out to stop it. This could result in you getting hurt.
- Don’t step onto an elevator if it seems overcrowded. Wait for the next one!
- If the door doesn’t open when the elevator stops at your floor, press the “Door Open” button. If the door doesn’t open after a few seconds, press the help or emergency button and wait for assistance.
- If a problem arises, try not to panic! Take a few deep breaths and press the emergency call button.
Treatment Options for the Fear of Elevators
Cognitive-behavioral therapy
Cognitive Behavioral Therapy (CBT) is an evidence-based treatment that works quite well for fears and phobias. CBT works by helping you understand your thoughts, feelings, and beliefs related to your fear of elevators, and gradually desensitizing you to elevator use. CBT therapists will work with you to address any unhelpful thoughts that exacerbate your fear or avoidance of elevators.
Exposure therapy
Many people with a fear of elevators or related phobias avoid the very things that cause their anxiety. This strengthens their fear. Exposure therapy, a type of CBT, involves facing your fear – elevators – in an intentional and systematic way.
If you do a course of exposure therapy, your exposure exercises will differ depending on the type of phobia you have. For example, someone with cleithrophobia might do exercises in which they stay in a closed elevator or locked room for five seconds, and then gradually increase the time over many repetitions.
Another example would be someone with a fear of heights who might intentionally take the elevator to higher and higher floors. Regardless of the reason for your fear of elevators, exposure therapy is quite likely to help.
Medications
While the primary recommended treatment for phobias is therapy, medications can sometimes be a helpful component of treatment. Common medications that may be prescribed are beta-blockers and benzodiazepines.
Beta-blockers are a non-psychiatric and non-addictive medication. They can be taken on an as-needed basis and provide short-term relief to the physical symptoms of anxiety (increased heart rate and sweating). Benzodiazepines are a psychiatric medication that are similarly prescribed to be taken as needed to reduce anxiety, but can be addictive.
Overcoming a Fear of Elevators
Understanding the fear
The first step to conquering your fear of elevators is to understand which type of phobia is creating the fear. There are many different fears and phobias that might be affecting you, such as those at the beginning of this article.
Whether it’s a fear of heights, small spaces, being trapped, or something else, identifying what it is about elevators that causes your symptoms is crucial to crafting a treatment plan with your therapist.
Gradual exposure to elevators
When beginning exposure therapy for your fear of elevators, it is important that you and your therapist start small. Rather than beginning by riding the tallest elevator you can find, or forcing yourself to experience your biggest elevator-related fear, your therapist is likely to have you gradually expose yourself to what you fear about elevators. A good cognitive-behavioral therapist can help you identify manageable but helpful steps to help you overcome your fears.
Relaxation techniques
Many relaxation techniques can help you feel calm and in control when facing your elevator fear. Here are a couple of relaxation strategies to try out before you enter an elevator, and while you are riding in one:
Box breathing is an exercise that helps you slow down your breath to allow yourself to take fuller, deeper inhales and exhales. Practice this breathing while you are an elevator to help lower your stress response. Follow the steps below:
- Imagine a box or square in your mind.
- Inhale through your nose for four counts (along the top of the box), hold your breath for four counts (down a side of the box) exhale through your mouth for four counts (along the bottom of the box), then hold your breath for four counts (up the final side of the box).
- Repeat this exercise, imagining each inhale, hold, and exhale like one side of a box leading to the next.
Progressive muscle relaxation is a relaxation exercise that helps you become aware of and let go of tension in different parts of your body. Try out this technique before going into an elevator, or as a regular practice throughout your week. Here’s an example of a progressive muscle relaxation that you can follow along to.
Seeking professional help for fear of elevators
If your fear of elevators is getting in the way of your ability to life your life, you might benefit from professional help. Contact us at Manhattan Center for Cognitive Behavioral Therapy if you’re looking to overcome your fear.
