How to Overcome the Fear of Escalators

Many people around the world suffer from a fear of escalators, also known as escalator phobia. If you're plagued by this fear, you may feel trapped when standing at the top of an escalator, as though you are about to fall or tumble down. You might experience a rapid heartbeat, a hot flush, shortness of breath, and sudden trembling as you try to step onto the escalator. You may even avoid escalators in shopping malls, office buildings, and other public spaces to cope with this fear. It's important to remember that gradually adapting to escalator rides is more beneficial than experiencing a full-blown phobia. If your fear is intense, you may need to consider professional therapy.

Look forward instead of downward while standing on the escalator. Focus ahead and avoid looking at the moving steps. This will make it easier for you to stand still until you reach your destination.

• This also helps reduce dizziness while using the escalator.

Hold onto the handrail or take someone's hand. Use the handrail on the escalator to maintain stability and prevent dizziness.

• You can also go with someone and ask them to hold your arm. This will provide you with a sense of balance and awareness of depth while standing on the escalator.
• Some individuals with escalator phobia feel safer and more comfortable wearing sturdy and comfortable shoes when using the escalator.

Choose to ride the escalator during quieter times. Some people with escalator phobia dislike the feeling of being trapped or surrounded by a crowd when standing on the escalator during peak hours. Instead of using the escalator when it’s crowded, wait for a less busy time. This will help alleviate the feeling of congestion and claustrophobia while using the escalator.

Consider Cognitive Behavioral Therapy (CBT). This psychological therapy focuses on modifying negative or irrational thought patterns to help you view your fear or phobia from a clear perspective and respond effectively. You will work with a psychologist in several sessions to address your fear of escalators and develop strategies to overcome it.

• To pursue CBT, find a psychologist through referrals from your doctor or friends or family members who have successfully used this therapy. If you have health insurance, check if CBT therapy is covered. Before seeing a therapist, make sure to inquire about costs and payment options.
• Also, make sure to verify the qualifications of the psychologist before starting therapy. Learn about their education, certifications, and licenses. Most psychologists have a master's or doctoral degree and are trained in counseling.

Consider Exposure Therapy. This treatment involves confronting your fear in a controlled environment. The therapist will not allow you to avoid the fear and may use sensory techniques such as bodily sensations to help you cope. Most exposure therapies are supported by a therapist to help you endure the anxiety and fear related to a specific experience or object.

• The therapist may gradually introduce you to the escalator. For example, after you feel comfortable standing near the escalator, the therapist will encourage you to place one foot on it, eventually making you feel at ease when stepping onto the escalator. The gradual process of standing next to the escalator, then stepping onto it with the therapist present, will help you realize that the fears of falling you imagine won't actually happen.

Try Hypnotherapy. Hypnotherapists believe that sometimes the subconscious mind reacts inappropriately to certain situations, like riding an escalator. A hypnotherapist will attempt to adjust your subconscious responses and explore alternative ways of reacting to specific situations, helping you break free from fears and phobias.

• Hypnotherapy for overcoming escalator phobia can be conducted in the first session using exposure therapy through visualization. In this session, the therapist will guide you through an imagined escalator experience while in a deep relaxation state. Typically, a follow-up session will be scheduled to assess whether your fear continues to decrease.
• Request your doctor to refer you to a qualified hypnotherapist and check their credentials online before your appointment. You can also ask friends or family if they have had positive experiences with a reputable hypnotherapist for treating their fears and phobias.

Try Eye Movement Desensitization and Reprocessing (EMDR) therapy. Originally used to treat post-traumatic stress disorder, EMDR has been adapted to treat specific phobias. In this therapy, you will be quickly exposed to images of the feared object or situation while being guided by the therapist through eye movements, listening to rhythmic tapping sounds, or other auditory cues. The goal is to gradually help you overcome fear by processing the images and desensitizing the response through eye movement.

• Some experts suggest that EMDR is particularly effective for treating phobias caused by traumatic experiences or other irrational and vague fears. Many people with phobias often try hypnotherapy or exposure therapy before attempting EMDR.

Check your eyes and ears. Sometimes, difficulties in maintaining balance or dizziness when riding an escalator can be due to vision or ear problems. It’s advisable to have an eye exam to check your vision, as it could be the underlying cause of the imbalance or the feeling of unsteadiness. Additionally, see a doctor for an ear examination to determine whether any issues in the ear might be causing the dizziness.

Request an official diagnosis. A doctor can diagnose your escalator phobia based on your symptoms and your medical, mental, and social history. Be prepared to discuss your fear of escalators and the severity of your anxiety when speaking with your doctor.

• Medically, phobias are defined as a persistent fear of a specific object or experience lasting six months or more. You may experience panic attacks upon exposure to the feared object or situation, or feel extreme distress or anxiety. You may also recognize that your fear is irrational and become frustrated by your inability to overcome it. Over time, the fear may become so intense that you alter your routine or social/work life to avoid confronting the phobia.
• You can use the doctor’s official diagnosis to file an insurance claim for therapy treatment if your condition is covered under your health insurance plan.

Ask your doctor for a referral to a therapist. Your doctor may refer you to a psychologist, a behavioral therapist, or even a certified hypnotherapist. It's important to discuss the options available, along with the pros and cons of each, before agreeing to any treatment.