Traveling with Claustrophobia: My First Experience and What I Learned

Are you traveling with claustrophobia? I am.

I didn’t know I had claustrophobia until a weekend trip to Fredericksburg in the Texas Hill Country.

My husband and I traveled there in April for the town’s annual Volkswagen show. At the time, we owned a Volkswagen Bus, so we joined other enthusiasts and planned to spend the night sleeping inside our bus.

We arrived on Friday evening, set up the bed, and got ready for sleep. As soon as I lay down, I realized something was wrong. The air felt like it wasn’t moving, the bus roof seemed only inches above me, and I struggled to breathe.

We turned around so our heads were closer to the back door, and my husband opened it wider to let in more fresh air. Almost immediately, I felt better and slept well until the next morning.

That weekend, I discovered I have claustrophobia.

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Since then, I’ve learned that traveling with claustrophobia doesn’t have to stop you from exploring the world. It simply means planning ahead, understanding your triggers, and making a few adjustments so you can travel more comfortably and confidently.

What is claustrophobia?

According to WebMD, claustrophobia is an anxiety disorder that causes an intense fear of enclosed spaces. If you become very nervous or upset in a tight space, such as an elevator or a crowded room, you may have claustrophobia.

Claustrophobia affects everyone differently. For some people, it causes mild nervousness. For others, it can lead to a full-blown panic attack.

Being in an enclosed space can trigger symptoms such as shortness of breath, a rapid heartbeat, sweating, nausea, or dizziness. Other symptoms may include shaking, trembling, hyperventilation, a dry mouth, headaches, or numbness. Some people also experience hot flashes, chest tightness or pain, confusion, a choking sensation, an urgent need to use the bathroom, or an overwhelming fear that something bad will happen.

Common triggers include:

• Elevators
• Airplanes
• Subway trains
• Tunnels
• Revolving doors
• Car washes
• Bathroom stalls or changing rooms
• Cars with automatic door locks

I know my case is relatively mild because I’m not afraid of flying, riding the subway, driving through tunnels, or taking my car through a car wash. I also camp frequently with my family. Over the years, we’ve slept in tents and, more recently, in our tiny teardrop trailer.

Even so, there are situations that still make me anxious.

When I find myself in a place that triggers my claustrophobia, I try to stay calm by taking slow, deep breaths and reminding myself that I’m safe. I love traveling, and I don’t want claustrophobia to limit my adventures. Sometimes those techniques work, and sometimes they don’t.

In this article, I’ll share some of the places I’ve visited while traveling with claustrophobia. Some experiences helped me overcome my fear, while others pushed me close to my limits. If you or someone you know is traveling with claustrophobia, I hope my experiences will help you decide which attractions to add to your itinerary—and which ones may require a little extra preparation.

My Experiences Traveling with Claustrophobia

CAVE EXPERIENCES

Over the years, I’ve visited several caves in Texas, other U.S. states, and even Indonesia. Fortunately, I haven’t had many problems exploring caves while traveling with claustrophobia.

For me, the key difference is that most of these caves are spacious, the air circulates well, and there is always some type of lighting—either installed throughout the cave or from the flashlight I carry. The lighting isn’t bright like it is inside a building, but it’s enough to help me feel comfortable.

Here are my experiences:

Longhorn Cavern State Park, Burnet, Texas

During the guided Walking Tour, the guide turns off all the lights for a few seconds to demonstrate how dark the cave would be naturally. Before doing so, they warn everyone, giving parents with young children—and visitors with claustrophobia—a chance to prepare.

I kept my eyes open, took a deep breath, and made it through because the darkness lasted less than a minute.

The park also offers a Wild Cave Tour that requires crawling through narrow passages. That’s one experience I’ll happily skip.

Cave Without a Name, Boerne, Texas

This cave was well lit, and I could feel the air moving throughout the tour. I had no issues exploring it and really enjoyed the experience.

Natural Bridge Caverns, San Antonio, Texas

My sister and I joined the Discovery Tour, where modern lighting highlights the cave’s impressive rock formations.

The pathways were spacious enough that I never felt trapped, making this one of the easiest cave tours for me.

Carlsbad Caverns National Park, New Mexico

There are two ways to enter the cave: walking through the Natural Entrance or taking the elevator directly to the Big Room.

My family and I tried both.

The elevator was a standard size and reached the bottom quickly, so I didn’t feel anxious. The Big Room was well lit and easy to explore. The Natural Entrance had much less lighting, but carrying a flashlight—and being excited to experience one of America’s most famous caves—helped me stay calm.

Mammoth Cave National Park, Kentucky

This was probably the most challenging cave tour I’ve completed.

We chose the Domes & Dripstones Tour. A shuttle bus took us from the Visitor Center to a sinkhole, where we entered the cave through what looked like a small door hidden in the woods. It honestly felt like stepping into a secret underground world.

The tour includes about 500 stairs, along with several steep climbs and descents.

Thankfully, the cave had good airflow and lighting throughout the route. I finished the tour successfully, but it definitely reminded me to respect my personal limits while traveling with claustrophobia.

Gua Batu Cermin (Mirror Stone Cave), Labuanbajo, Flores, Indonesia

This cave isn’t very large, and visitor numbers are limited to about 10 people at a time.

There are a few sections where you’ll need to bend down, and it can feel quite humid inside. Morning tours receive beautiful sunlight streaming into the cave. I visited in the afternoon, so there wasn’t as much natural light.

Fortunately, the tour was fairly short, and I had no trouble completing it.

Rangko Cave, Flores, Indonesia

Rangko Cave reminded me of the cenotes near Tulum, Mexico. At certain times of the day, sunlight shines through the cave opening and lights up the crystal-clear water.

Unfortunately, we visited when it was much darker inside.

Still, I felt comfortable because I was with my family and friends. We all jumped into the water together, which helped distract me from my anxiety. One thing I did avoid was putting my head underwater—that’s simply one of my personal limits.

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What About Mine Tours?

You may be wondering whether I avoid mine tours because of my claustrophobia.

Surprisingly, I don’t.

To date, I’ve taken two underground mine tours: the Tour-Ed Mine in Natrona Heights, Pennsylvania, just north of Pittsburgh, and the Mollie Kathleen Gold Mine in Cripple Creek, Colorado. Before booking either tour, I asked whether there was adequate lighting and good air circulation inside the mine. Knowing what to expect helped ease my anxiety.

At the Tour-Ed Mine, visitors ride a real coal car about half a mile underground. The mine was well lit, and I didn’t have any problems during the tour.

The Mollie Kathleen Gold Mine Tour was a different experience. Visitors descend 1,000 feet underground in an old miner’s lift. The tour itself wasn’t claustrophobic because the tunnels were spacious enough for me. However, the two-minute ride down the narrow mine shaft definitely tested my nerves.

To stay calm, I focused on something other than my surroundings. I happened to be riding down with a Boy Scout troop, so I simply listened to their conversations instead of thinking about how confined the lift felt. That simple distraction made those two minutes much easier.

One thing I’ve learned while traveling with claustrophobia is that knowing what to expect—and having a way to redirect your attention—can make all the difference.

ELEVATOR EXPERIENCES

Most of the time, I have no problem riding elevators. However, some elevators are a different story when you’re traveling with claustrophobia.

Here are the elevator experiences that stood out during my travels.

Hoover Dam, Nevada/Arizona

One summer, we visited Hoover Dam and joined the Powerplant Tour. The tour includes an elevator ride deep into the dam and a walk through the power plant tunnels. The park’s website even warns visitors with claustrophobia about this part of the tour.

By the time I learned that, we were already there, so I decided to give it a try.

What I didn’t expect was how many people they packed into the elevator. I don’t remember the exact number, but it felt like 30 to 40 people were squeezed together. We were standing shoulder to shoulder, and I could even feel the person behind me breathing on my hair.

Just as I started feeling dizzy and like I couldn’t get enough air, the elevator doors opened. Fresh air rushed in, and we had reached the bottom. What a relief!

Walking through the tunnels wasn’t a problem at all. Unfortunately, I had to go through the same crowded elevator ride again on the way back up.

Flaming Gorge Dam Tour, Northeastern Utah

My experience at Flaming Gorge Dam was completely different.

The elevator inside the dam was much larger, and there were only nine people in our group. I never felt short of breath because there was plenty of space.

What also helped was the group we were with. Five motorcyclists joined the tour, and one of them admitted he was afraid of heights. His friends teased him throughout the tour, and we all ended up laughing together. Their conversation distracted me enough that I hardly thought about the elevator ride.

Washington Metro Elevators, Washington, D.C.

These elevators were probably my least favorite.

They felt small, dark, and incredibly slow.

The first time I used one, I hoped it was just that particular station. Later, I tried another Metro elevator at a different station, expecting a better experience.

It wasn’t.

If enclosed elevators trigger your claustrophobia, I recommend using the escalators whenever possible.

Washington Monument, Washington, D.C.

The elevator ride inside the Washington Monument was manageable for me because I stayed focused on the ranger’s narration during the trip.

If your claustrophobia is more than mild, though, this may be a challenging experience.

The ride down felt longer and slower than the ride up. As the elevator passed through two dark sections of the monument, all I could see outside the small windows was the interior wall. That made the elevator feel much more enclosed.

Gateway Arch, St. Louis, Missouri

The tram ride inside the Gateway Arch is unlike any elevator I’ve ever experienced.

Each small tram compartment seats five people. If everyone is an adult, expect your knees to touch.

The round-trip experience, including waiting, riding, and visiting the top, can take about 45 to 60 minutes. Fortunately, the tram is well lit, and you can see the inside structure of the Arch—including the walls and stairways—as you travel up and down.

I was definitely nervous, but I made it.

Penobscot Narrows Bridge Observatory, Maine

The Penobscot Narrows Bridge Observatory is the world’s tallest public bridge observatory, standing 420 feet (128 meters), or about 42 stories, above the ground—even taller than the Statue of Liberty.

Visitors take a one-minute elevator ride from the base to the observation deck.

We visited during the COVID pandemic, so my husband, my son, and I were the only people in the elevator. Before the doors closed, I asked them to keep talking to me throughout the ride. Listening to their conversation distracted me and helped keep my anxiety under control.

I don’t know how many visitors share the elevator today, so if you’re traveling with claustrophobia, you may want to ask the staff what to expect before your visit.

SNORKELING

One experience that surprised me while traveling with claustrophobia was snorkeling.

During an island-hopping tour in Flores, Indonesia, one of the activities was snorkeling. As soon as I put on my snorkel mask, I panicked. I felt like I couldn’t breathe and immediately pulled the mask off.

I tried again, but the same thing happened.

The strange part was that it wasn’t my first time snorkeling.

By then, my husband and son had already swum away after I assured them I would be okay. Standing there alone, I told myself, You flew all the way from the United States. You’re really going to give up now? Come on. You can do this.

I took another deep breath, slowly put the mask back on, and gave myself a few moments to adjust.

This time, it worked.

Once I relaxed, I was able to enjoy snorkeling and the beautiful underwater world around me.

One of my friends encouraged me to dive. According to her, the views were even more spectacular below the surface. But I know my limits. For now, I’m perfectly happy staying near the surface and snorkeling.

One thing traveling with claustrophobia has taught me is that it’s okay to challenge yourself—but it’s also okay to recognize your limits. Every small victory is still a victory.

OTHER EXPERIENCES

Not every claustrophobia trigger happens in an elevator, cave, or tunnel. Over the years, I’ve discovered a few unexpected situations that made me anxious while traveling with claustrophobia.

Wearing a Costume Mask

One year, I volunteered with my son’s Boy Scout troop at the haunted house during Fright Fest at Six Flags Over Texas in Arlington.

My job was to scare guests.

Unfortunately, I lasted only a few minutes. As soon as I put on the costume mask, I felt like I couldn’t breathe. I had to take it off almost immediately.

Touring Historic Railcars

On our way home from a Christmas vacation in Pittsburgh, we spent a night in Bowling Green, Kentucky. At the time, our son was fascinated by trains, so we visited the local railroad museum.

After exploring the museum, we joined a guided tour of five restored railcars. Before moving to the next car, the guide closed every door behind us and then opened the next one. All of the windows were closed, and the air inside felt stale.

By the time we reached the last railcar, I had started feeling dizzy. I wanted to ask the guide to end the tour, but my son was having such a great time that I didn’t want to interrupt his experience.

Instead, I held onto a chair and waited until the guide finally opened the door. Fresh air never felt so good.

Covered Water Slides

Who doesn’t love spending a hot summer day at a water park?

Well, I learned that not every water slide is a good choice for me.

At Hawaiian Falls in Mansfield, Texas, I tried the LaLana Peak Slides, including the longest enclosed slide. It turned out to be a mistake.

I tried to calm myself during the ride, but the enclosed tube made me increasingly uncomfortable. Fortunately, I didn’t get sick, but it definitely wasn’t fun.

Since then, I’ve learned to stick with open water slides. Covered or enclosed slides are simply not for me.

These are just a few of the situations I’ve experienced while traveling with claustrophobia. You may never visit these exact places, but you might find yourself in similar situations.

My hope is that sharing my experiences gives you a better idea of what to expect and helps you plan your own adventures with a little more confidence. Claustrophobia doesn’t have to stop you from traveling—it just means learning your limits, preparing ahead, and choosing experiences that let you enjoy the journey.

So, Should You Keep Traveling With Claustrophobia?

Absolutely!

Don’t let claustrophobia stop you from doing what you love. While traveling with claustrophobia may require a little more planning and preparation, it doesn’t have to keep you from exploring the world.

Over the years, I’ve learned to face my fears one experience at a time. Sometimes I surprise myself and make it through with no problem. Other times, I realize I’ve reached my limit, and that’s okay too.

The important thing is to know your triggers, prepare as much as you can, and never feel ashamed to skip an activity that doesn’t feel right for you. There will always be another adventure waiting.

I hope my experiences help you feel more confident as you plan your own travels. If I can encourage just one person to keep exploring despite living with claustrophobia, then sharing these stories has been worthwhile.

Happy travels, and remember—the world is still waiting for you.