It is commonly observed that whenever a human being is faced with disturbing emotions, they tend to avoid them. Now, this makes you feel like everything is right but deep down it keeps on growing.
Has this anxiety and fear now started to keep you away from feeling certain emotions? Or has that converted into a phobia that is getting difficult for you to overcome? And this has made you think about how to deal with phobias. Well, we all feel fear at some point during our lives. The most important thing here is to recognize where the fear is coming from and after that comes the treatment.
Well, before getting the answer to how to overcome phobias, let’s find out what actually is this thing called phobia.
Table of Contents
What is a Phobia?
A phobia is the intense fear of something that possesses very few possibilities and chances of occurrence in reality. It makes you feel overwhelmed and a fear of any situation, object, or feeling starts to creep in. These usually develop when a person starts to think unrealistic thoughts which cause a sense of danger for them. A lot keep questioning ‘how to deal with phobias’.
A good chunk of feel certain types of fears like a fear of visiting the doctor or fear of spiders. But the important thing to notice here is that it is no big deal for some people and for some, it can cause intense fear.
If you are someone who suffers from a phobia, you might relate to the fact that you go to extreme lengths to avoid the fear. For Example, someone who has a phobia of heights will never get a job at a company where the office is on the 20th floor of a building. Their phobia takes a toll on them and they keep wondering ‘how to deal with phobias.’
Just the thought of the phobia can make you feel unbelievably nerve-wracking.
Common Types of Phobia
There are some common phobias that are experienced by people.
Arachnophobia – The fear of spiders
Acrophobia – The fear of heights
Elevatophobia – The fear of elevators
Claustrophobia – The fear of enclosed places
Agoraphobia – The fear of crowded places
Aviophobia – The fear of flying in a plane
Cynophobia – The fear of dogs
Dentophobia – The fear of dentists
How to Get Over a Phobia? – Simple Self-Help Tips
First of all, it is very important to tell yourself that if you have a phobia or if you have come to this article searching ‘how to deal with phobias’, you are not crazy.
Dr. Muhammad Imran Sharif, a well-known psychiatrist with eight years of experience says it is important to understand your phobia before you start working on it. Let’s have a look at some self-help tips that can help you tremendously.
1. Face Your Fears
If you are someone who is actually in need of conquering his/her fear then the best way is to face the fear. Stop wondering ‘how to deal with phobias and focus on what I am telling you.
I know it sounds terrible as the only thing you want to do right now is to avoid the phobia. Avoidance can make you feel better for a lesser period of time whereas facing fear helps in the long term.
The best way to control your fears and work on them is by repeatedly exposing yourself to the fear.
‘It’s all about climbing the fear ladder.’ – Anonymous
To overcome phobias, make sure you face your fears by using the techniques below.
- Write Down the Fears
As a response to how to deal with phobias, write down all the fears and the frightening outcomes that you think might occur. Make a list of the fears that are attached to the phobia like if you are scared of closed places. Make sure you write down the associated fears like packing your office bag, getting into the lift, and listening to the door closing.
- Make a Fear Ladder
Make a ladder by arranging your fears from least to most scary. The first step can make you a little anxious but the scariest fear can impact you badly. It is very important to keep a look at your end goal (to be able to survive in a lift).
- Move Up the Ladder
In getting the answer to ‘how to deal with phobias’ take your initial step and move up the ladder. Do not move up until and unless you get comfortable with the fear. The more you expose yourself to the fear, the more likely you are to feel less fearful.
2. Try Calming Techniques
It is very common to feel uncomfortable and anxious while having a phobia. While feeling anxiety, you can feel physical symptoms like a racing heart, pain in the chest, and suffocation. But there are some ways that work great. Let’s have a look.
- Deep Breathing
If you perform a simple breathing exercise, it helps a lot. It has been noted that when a person is anxious, they take shallow breaths. At this point, it is very helpful to take deep breaths through the abdomen. The best way to perform this exercise is given below, follow these steps:
- Sit with your back straight and place one hand on your chest and the other one on the stomach.
- Take a slow and deep breath through the nose and count till 4. This will move your hand that is on the stomach.
- Hold your breath for 7 seconds.
- Now exhale through the mouth and count till 8. Push out all the air and keep contracting the abdominal muscles.
- The Grounding Technique
The best way to know the answer to how to deal with phobias is by practicing the grounding technique using your 5 senses.
This can be done by:
- Focus on FIVE things you can see.
- Focus on FOUR things you can touch
- Focus on THREE things you can hear
- Focus on TWO things you can smell
- Focus on ONE thing you can taste
3. Challenge Your Phobias
Whenever you have a phobia, it is quite common for you to feel a certain overwhelming pressure. Anxious thoughts start to surround you and underestimate your ability to cope with the phobia. The best practice to get over a phobia is to challenge the thoughts.
Like, if you are scared of lifts, ask yourself if you have ever been trapped in one or has occurred to you before. Ask yourself if you have a panic attack you will work on it and let it pass.
Kick them Phobias Out!
How to deal with phobias is a question that every person suffering from one asks all the time. Well, all of your concerns have been addressed in the article. Make sure to try out all the techniques and help yourself at home. In case of any emergency, make sure you visit the best psychologist near you by visiting Healthwire.
