How can a Phobia be overcome

How can a Phobia be overcome

According to eHow.com, Explore exactly what it is you are afraid of about the object or situation. Is there some underlying reason that you are avoiding the object or situation? Is there something you gain by avoiding the object or situation (besides avoiding the fear or anxiety)?

Then,Learn how to relax and calm yourself. There are many ways to do this. Here is one method: Take a slow deep breath into your belly to the count of six and then breathe out slowly to the count of six. Practice this daily for five minutes; increase over time to 20 minutes.

From there, you need to ìMake a list starting with the feared object or situation – for example, driving on freeways. Then, write down what object or situation would be slightly less anxiety-producing – for example, driving on small highways.
Explore exactly what it is you are afraid of. Is there some underlying reason or past event that causes you to avoid an object or situation? Is there something you gain by avoiding it (besides avoiding the fear or anxiety)?

Next,Learn how to relax and calm yourself. There are many ways to do this. Here is one method: Take a slow, deep breath into your belly to the count of six and then breathe out slowly to the count of six. Practice this daily for 5 minutes; increase over time to 20 minutes.

Make a list starting with the feared object or situation ‘for example, driving on freeways. Then, write down what object or situation would be slightly less anxiety-producing for example, driving on small highways.
Continue making a list of items that are slightly less anxiety-producing than the previous item for example, driving on big, busy streets, then driving on less congested streets, and so forth.
From there,Get into a relaxed state using whatever method you have been practicing. Starting with the least anxiety-producing item on your list (the last item), imagine yourself in that situation as vividly as possible while continuing to breathe and stay relaxed.

Work up the list, imagining yourself in each situation while continuing to practice remaining relaxed and calm. Only go to the next item when you can successfully stay calm imagining the previous item. If one of the items produces too much anxiety, stop the exercise and come back to it later. Start at the beginning of your list each time, and progress as far as you can. It may take you several sessions before you progress to the top of the list.

In real life, put yourself in the least anxiety-producing situation on your list (the last item) and practice relaxing and calming yourself just as you imagined. Include telling yourself the alternative thoughts to help you calm down.
According to helpguide.org,Although phobias are common, they donít always cause considerable distress or significantly disrupt your life. For example, if you have a snake phobia, it may cause no problems in your everyday activities if you live in a city where you are not likely to run into one. On the other hand, if you have a severe phobia of crowded spaces, living in a big city would pose a problem. If your phobia doesnít really impact your life that much, itís probably nothing to be concerned about. But if avoidance of the object, activity, or situation that triggers your phobia interferes with your normal functioning or keeps you from doing things you would otherwise enjoy, itís time to seek help.

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