Every person has a fear of something. Some people have a fear of heights; some have fear of rats and so on. It’s natural to have fear about something but when the fear becomes so intense it causes anxiety and stress in your daily routine, your normal life will be affected eventually. Intense fear of anything which causes stress and anxiety even if it doesn’t cause any harm or little harm is known as Phobia.
There are different phobias like narrow spaces, insects, rats, snakes, water, driving, and needles, etc. In fact, one could develop phobias related to anything which could possibly be inborn or some trauma they faced earlier. Because mostly phobias develop in childhood but it can also develop later in life. Management of phobia has now become easier than before.
If someone has any phobia they know that the fear they have is irrational but still they can’t control their feelings towards that fear. Facing their fear can be very overwhelming to them even thinking about them makes them very anxious. Their experience of fear can be very nerve-wracking.
If a person has fear of heights he will take the road and cross an extra 20 miles rather than taking the bridge. Similarly, if a person has fear of narrow spaces he will leave the job if he has to use the lift to get there. However it is still possible that management of phobia could be done.
Management of Phobia
In order to overcome phobias, you need to understand your phobias. Having a phobia does not mean that you are a crazy person, it is a common thing. And we can easily overcome our phobias with the help of therapies and self-help tips. There are some ways to overcome your phobias which are described below:
One of the ways of management of phobia is to gradually expose yourself to fear. Expose yourself and then draw yourself back when the anxiety and fear become too much. Avoiding the fear will always make a room for more fear for you, exposing yourself can help you desensitize yourself to the fear.
This exposure could be very difficult for the people with phobias because in this the person has to expose himself to his fear in real life. This experience could be difficult for the person and it should be held in the supervision of an expert. Experiencing this exposure alone could be more stressful. Repeating this exposure can lead to the realization that fear is certainly unpleasant but not harmful. This process has been proven for management of phobia.
A support group is another way to deal with anxiety and stress for the management of phobia you have because of your phobias. People with phobias can feel isolated and talking to strangers in support groups about their fears can help them and make them feel that they are not alone in this. Talking about your stress, issues and anxiety can be very helpful.
There are different self-help tools and resources to help you in management of phobias. These resources include books, apps, and other online programs that are based on the principle of cognitive-behavioral therapy (CBT) and this will help you to make your own program and help you overcome your fear and phobia.
It is very important to understand your phobias in order to overcome your fears. Reading about your phobias is one of the ways to deal with it. It will not completely help you with your phobias but it will reduce the anxiety and panic associated with it.
If you have fear of flying then you should read about planes and how they work, read about their safety measures which will help you to ease your mind regarding your phobia of flying.
You can deal with your phobias when you have a partner beside you. A partner could be your friend or family member.
If you have fear of crowded places, you should go with your friend or any family member and when you start to feel comfortable within the crowd separate yourself from your friend gradually.
Climb the fear ladder
Climbing the fear ladder doesn’t help in the management of phobias of every type but is helpful in some. You should climb your fear ladder with an easy situation too difficult.
If you have fear of dogs start with taking a look at the dog’s picture, then looking at a dog through a window and then by standing near the dog until you are able to pet the dog.
Learn Relaxation techniques
Relaxation techniques are very helpful when you are having panic attacks due to your phobias. One of the relaxation techniques is breathing heavily from the abdomen which helps in soothing panic, pounding heart, and other side effects.
Phobias are our intense fears having little harm or no harm and it can be overcome through different therapies and self-help. To learn more about the management of phobias click here.