Phobias, or panic reactions, are an unreasonable fear of objects or situations that pose little real danger, according to MayoClinic.com. There are three main types of phobia: simple or specific phobias such as a fear of spiders or of heights; agoraphobia, which is a fear of open spaces; and social phobia, which is a unreasonable fear of social situations such as meeting new people. Symptoms of phobias include sweating, trembling, increased heart rate, dizziness, hot flushes or chills, and shortness of breath. Fortunately there are methods to help you deal with, and cure, phobias.
Instructions
1. Practise exposure therapy. This self-help technique involves gradually exposing yourself to the source of your phobia. Initially, merely picture yourself in the situation that usually causes you anxiety, recommends FamilyDoctor.org. When you feel comfortable with this, progress to gradually exposing yourself to the situation or object that causes your phobia. Tolerate it for as long as you can before removing yourself. Gradually try and increase the amount of time you can do this.
2. Practise flooding. This is a more extreme version of exposure therapy and involves exposing yourself to the object or situation you fear for 40 minutes, the maximum amount of time your body can remain in an anxious state. After doing this, you may be better able to tolerate your phobia. Bupa's Health Information Team recommends doing this only under the guidance of a trained therapist.
3. Avoid alcohol and other drugs. Many phobia sufferers turn to alcohol, as they believe it will help them cope with their phobia. In the long term, however, it will just make the problem worse.
4. Avoid caffeine. Caffeine, which can be found in coffee, tea, soft drinks and chocolate, stimulates your nervous system and may increase feelings of of fear and anxiety.
5. Practise muscle relaxation. Concentrate on one part of the body, such as the upper arm, and concentrate on tensing the muscles there for four or five seconds. Then relax. Repeat the process with every other part of your body.
6. Take up yoga. This will teach you relax your body and, in turn, your mind.
7. Exercise every day. Exercise will help reduce feelings of anxiety and give you a sense of general well-being.
8. Practise relaxation techniques such as counting backwards from a hundred or deep breathing. These can help reduce anxiety and fear.
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