Self-help companion
Claustrophobia Calm
Feel safer in small spaces, one breath at a time.
The same tools from the workbook — breathing, grounding, and gradual confidence — turned into something you can open the moment you need it.
“I am not trapped. I am triggered.”
This is panic, not proof of danger — and panic passes.
Your tools
Practise when calm, tooBreathe
1–3 minA guided breathing pacer. In for 4, out for 6 — or box breathing.
Chapter 5 →
Ground yourself
2–4 minThe 5-4-3-2-1 method. Move attention from alarm to the room.
Chapter 6 →
Calm the panic
2–5 minThe four-step response for the first wave of fear.
Chapter 4 →
Release the body
2–3 minThe drop sequence. Tell your body the danger has passed.
Chapter 7 →
Talk back to fear
3–5 minSwap fear's commands for calm instructions you can lead with.
Chapter 8 →
Exposure ladder
ongoingBuild a step-by-step plan that starts smaller than you think.
Chapter 9 →
Calm cards
instantFive pocket reminders for the moment fear arrives.
Quick cards →
30-day plan
30 daysA month of small, repeatable steps. Tick them off as you go.
Chapter 14 →
The full workbook
Claustrophobia Calm
A practical workbook for feeling safer in small spaces — available on Amazon UK.
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