How To Treat Common Phobias

Everyone is afraid of something, but when a fear starts to erode the regular routine of one's life, that fear may be a phobia. Treating phobias and their underlying causes can be a difficult journey, but it's well worth the work necessary to challenge the fear. Phobias can be debilitating, zapping you of confidence, self-esteem and an ability to thrive in the world. Don't let the symptoms of phobia control you and your dreams. Seek help and always remember you are not alone. Here are a few of the options for treating common phobias.

Exposure Therapy

When dealing with a painfully scary situation, the natural method of coping is to avoid it. Individuals suffering from phobias and anxiety tend to distract themselves from the difficult thoughts and feelings, as well as avoid anything that could be triggering. While this can provide initial reassurance, it also serves to reinforce the fear in our brains and make it more difficult to directly cope with. Avoidance can also make us lose out on great opportunities and relationships in our lives, a result of the phobia taking hold and directing our actions and how we live. Therefore, exposing ourselves to our fears is much more healthy and effective long term.

Exposure therapy may sound overwhelming at first, but it's important to realize it involves a process, as with any treatment method. You don't have to expose your self to the most intense fear at first. For instance, one who is afraid of spiders should practice exposure with photographs before being introduced to real spiders. For those with a social phobia, interacting with others in an online environment may be a good precursor to spending time in a populated area in the real world.

Cognitive Behavioral Therapy

When we grow accustomed to negative thinking and behaviors, our brains become hardwired to constantly go through the same cycles. If you have ever wondered how to interfere with a vicious cycle of rumination, cognitive behavioral therapy is the key.

The concept of this therapy lies in identifying the connection between thoughts, feelings, and actions. Many of us have bad habits and maladaptive coping mechanisms we wish to change. Negative feelings and intrusive thoughts also play roles with the behaviors causing problems. In order to truly change, one must acknowledge the role thoughts and feelings have, and ultimately find new ways of thinking and feeling that thereby alter unhealthy behaviors.

Cognitive behavioral therapy is effective because it essentially reroutes the way your mind interprets information and stimuli in a more positive direction. Gaining power over phobias is all about acknowledging your fears and finding new ways to process them that will help you live your best life. By working with a therapist, you can learn the tools and techniques necessary to make progress.

Medication

Seeking therapy from a professional is a pivotal part of overcoming phobic tendencies. While our instinct is to muscle through issues alone, the truth is a mental illness is a real condition that requires medical intervention to treat. In this way, therapy alone may not be the only source of reprieve.

Used in conjunction with therapy, medication can become a powerful tool. Ultimately, its job is to tone down the intensity of painful emotions so that one can experience a state of equilibrium and clarity. It can take some trial and error to get right, but once you have found the right dose of the right medicine, the intense anxiety and panic associated with a phobia will diminish and you will find life more manageable.

Before beginning a new medication, it is important to have an honest consultation with a psychiatrist who can assess symptoms and prescribe the proper dosage. Antidepressants are commonly used to treat anxiety and depression and may be given to treat various phobias. It may be difficult, but allowing yourself to be vulnerable by speaking from the heart to your mental health care team will net you the best results and treatment plan.

Mindfulness

The anxiety and dread associated with a phobia can be very intense, but there are simple ways one can distract themselves from the discomfort. Practicing mindfulness is one way to bypass negative emotions without indulging in maladaptive coping mechanisms. It relies on becoming aware of yourself in the present, particularly with respect to your body in space.

For instance, if you are afraid of flying, mindfulness can help you feel grounded even while soaring through the air on a plane. Begin by closing your eyes and taking deep breaths from your diaphragm. It may help to do this in counts of five or ten. As you focus on breathing, think about your body. Focus on how your feet are planted on the floor, the feeling of your fingers on an armrest. Consider the temperature, if there is wind and what you can hear, feel, and smell.

By concentrating on your body and its senses, you can become desensitized to the droning spike of anxiety. A phobia can make you feel detached and being mindful can help you find peace.

Relaxation Techniques

Relaxing when you are consumed by fear is easier said than done, but there are small ways to calm down when anxiety approaches. Deep breathing is the simplest technique but another easy way to relax is with the power of exercise.

When we engage in moderate to high-intensity exercise, our brains release endorphins that give a feeling of elation once we have completed a workout. This feeling can help curb the effects of depression and anxiety, and help you feel confident as you grow stronger and fitter. Confidence is key when overpowering a phobia, so consider the benefits of working out and finding hobbies and goals that are fulfilling to work on. Reading, playing video games, and listening to music are also great relaxation techniques that can help you escape to another world when you're feeling overwhelmed in your own.