Millie Painter, Content Team Editor
Enochlophobia occurs when someone experiences high levels of anxiety when in/thinking about crowds. It closely relates to agoraphobia as both may involve crowds, however agoraphobia concerns any situations where escaping becomes a challenge. Enochlophobia is focused solely on crowds. When an individual with enochlophobia is triggered by a crowd, they may experience the following symptoms:
- Pounding heart
- Inconsistencies in breathing
- Nausea
- Trembling
- Sweating
- Feeling faint
- Fear of losing control
- Avoidance
- Feelings of anxiety
Crowds are a common encounter in daily life. However, with the winter season approaching it may become more so, with christmas market and last-minute present shopping. Usually, those with enochlophobia will avoid these scenarios in order not to experience the symptoms. Yet there are approaches that have been documented that may be helpful in minimising this phobia, some which may be used in the moment when encountering a crowd, and some which may be used as an everyday practice to minimise anxiety for when the trigger does occur.
- Mindfulness
Practicing mindfulness when faced with a crowd helps many that suffer with enochlophobia to face their fear. This is done by focusing on your environment and how it can be made to feel safe and secure to you. Aim to be present and really focus on yourself and your surroundings. By aiming to prevent your mind from wandering, any “what if?” thoughts should be minimised.
- Minimising Anxieties of Daily Life
If you are already a person who suffers with anxiety, knowing how to regulate this may aid you if you are aware you may be in a crowd that day. For example, reducing caffeine intake and making sure you get enough sleep before facing a crowd are a great way to minimise the risk of anxiety. Self-care will allow for your anxiety levels to be lower before challenging yourself with a potential trigger.
- Increase the Crowd Size Over Time
Some find that building up to larger crowds helps minimise their symptoms. For example, start with imagining a crowd whilst somewhere safe such as your home. Then, try a small crowd such as a village market. From here, if possible, increase the size of the crowd you attend each time. This may not completely relieve your symptoms, but by slowly progressing you may find that the symptoms are lessened.
Overall, crowds can be very intimidating to those who suffer with enochlophobia, and whilst these tips may help to highlight possible strategies with the aim of alleviating the symptoms, it is also important to recognise and work within your own set limits. Be honest with those around you – and yourself – and always ask for support if it is required.
If you want some support on the day that you’re going to an event where there will be a large crowd, please try out Single Session Mentoring.
