Got trapped on the tube this morning - does anyone have any words of advice?

[TinaTrapped]

Apart from a spell abroad, I have always lived in London. In 2005 I was nowhere near the bombings but was on public transport and the tube lines got stopped and we got stuck on the tube until they knew it was safe to roll the trains forward to the platforms.

Ever since then, I've really struggled with feeling trapped on the tube and the train (and planes!). It's the fear of not being able to escape and it's a very real and horrible fear. I just want to collapse in a heap and be taken off but of course you can't.

I've had every therapy going, been given pills that you take - nothing makes a difference. I just know that logically I can get trapped and it can take hours to get out and I just don't want to be stuck like that!

I haven't had a bad incident until today when v sadly someone died at Cannon Street. This caused a massive knock on impact across the lines and I got stuck between stations (albeit above ground) for ages. The minute the tubes got moving again, i got off at the next station and got the bus to work but I wondered if anyone has ever got over something like this. I actually paid to see a psychiatrist at one point who said there are just some people who are treatment resistant and I might just be one of them!

I think it's getting worse for me, almost to the point of not wanting to catch public transport, but I just can't let that happen as I need to work and I don't want to restrict my life. I'm hugely frustrated with myself. I was the only one that got off the tube when it started moving today!

Would it be worth trying meditation on the tube? You could plug into a guided meditation and if the train gets stuck and your journey is extended, just add a series of short ones (there are 5 and 10 minute ones on you tube) until you are almost at your destination.

Also, I know it sounds obvious but the old breathe in for four, hold for four out for eight really does work at calming the body. If your breath is short due to panic you can do breathe in for one, hold for one, out for two and then gradually extend it. I was also taught something yesterday where you just notice where your body holds the panic most (eg in the stomach. Just notice it and then notice where else it holds it, keep noticing. Not got to try and get rid of it just spot it. Apparently this lessens the physical effects. Not tried it yet, but will.

@TinaTrapped

thanks all - I've read all your posts and they have made me feel better!

hypnosis is the one thing I haven't tried - but I am willing to try anything to make this better so I will look into it

funnily enough I am 48/49 - so just at the right age for menopause. I have started getting menstrual migraines back which is apparently a sign that menopause is on its way. Other than that, I haven't felt too bad. I can't take hormonal drugs so I won't be able to take HRT but actually just knowing that a stage of life can make this worse is comforting in a way.

I tried to tell myself that if I took a flight somewhere, it would be the same thing as being stuck on a tube or a train and I've taken 12-13 hours flights at points in my life and no delay is going to get you stuck that long. I don't like flying either but you do sort of resign yourself I think when you know the journey will take longer from the outset.

I also think smelling something might help - I can imagine smelling something and taking myself back to somewhere nice and calming so I'm going to look into something that will do that!

it's just reassuring to hear from other people who don't think you are mad!

I had hypnosis for this exact same problem and it's really helped. It doesn't take away the fear of getting stuck in a tunnel, because that comes from the conscious bit of your mind, so when the train begins to slow down I do feel panic setting in. However, what the hypnosis has done is take away the panic if the train stops. I end up remaining really calm until it sets off again (which is pretty much always only a few minutes, tops) and carry on reading my book/listening to music.

Ironically, the fear of stopping has got so much better since I began HRT. I do think hormones being out of whack really exacerbate claustrophobia-related anxiety. I know you can't take HRT, but perhaps supplements and a menopause-friendly diet might help.

Have you tried NLP? I’m very cautious about making recommendations but this did wonders for me. I had intrusive suicide ideation and the guy I went to scrambled the thought process.

I went from having lurid vivid images to a sort of “file not found” effect. I still had to do a bit of work on positive thinking and mental well being. But it allowed me to focus on the positive without being weighed down by the terrible thoughts.

I'm so phobic about the underground that it's taken me a week to be able to read this thread! Sadly I have nothing to add that will help. Getting stuck in a tube train 25 years ago has left me agoraphobic. I'd love to find a solution to it.

I think the number of people feeling anxious will have increased over the last 18 months whilst people haven’t been travelling, and keeping distance. I’ve wondered before about volunteer tube buddies. People, going about their usual travelling, happy to chat to people feeing nervous make themselves known and then chat and distract the nervous traveller. That’s what I’d like to happen but there’s a flaw to the plan, I guess - if someone does have a panic attack then a volunteer buddy prob won’t be able to help, risk of people getting angry may be 🤷🏻‍♀️.

Ive tried nlp, hypnosis, CBE, psychotherapy, I’ve been offered sertraline but not taken it, have low concentration diazepam for emergencies, propranolol. Still not happy to go on the tube. If someone comes up with a fix I’d really like to know about it

Even a CBE didn’t kick it !

• CBT

OP how are you doing?