A phobia is an extreme fear that is not rational. It can be an object, situation, person or experience.
A phobia isn’t uncommon. According to the National Institute of Mental Health (NIMH), 12.5 percent of Americans will experience a fear at one time in their lives.
Psychotherapy is the best treatment for phobias. Psychotherapy is a process that involves working with a trained therapist to change your beliefs regarding the situation or object you fear. This helps to manage your emotional reaction.
This article will provide information on the different types of therapy that are available to treat phobias and how to choose the right therapist.
Many people have an unusual fear. You might get the heebie jeebies from spiders. As the plane you are in taxis along the runway, your chest may tighten.
These fears can sometimes lead to anxiety symptoms such as:
sweaty palms
An increased heart rate
Quick breathing
Phobias can make these symptoms worse.
Half of people with specific phobias describe their symptoms as mild. Half of those with phobias describe their symptoms as moderate or severe. Sometimes, just thinking about the cause of phobias can trigger anxiety floods.
Some people feel so anxious about their phobia that they have to avoid it. Sometimes the avoidance can cause problems in their work and personal relationships.
Therapy may be a good option if you are avoiding certain activities, or if you feel that your daily life is being affected by fear.
Fear of the following are some of the most common fears:
Flying
Höhes
Spiders
Limited spaces
Blood
Snakes
Water
being alone
Psychotherapy can be very effective in treating phobias. These are just a few of the many options that you should explore.
Exposure therapy
Exposure therapy can be described as a form of behavior therapy. This type of therapy involves training you in relaxation techniques to calm you down when you are under stress.
Systematic desensitization is another approach to exposure therapy. This involves gradually exposing yourself to fear-provoking situations, starting from the least frightening to the most terrifying.
Your therapist and you can create a hierarchy of experiences that relate to your fears once you are able to calm down when you’re stressed. The most frightening fears should be at the bottom, and the most terrifying ones at the top.
Exposure therapy can be used to bring you closer to the thing you fear. It often begins in your imagination and then moves to various representations such as cartoons, drawings or photographs.
Your therapist will help you to relax as you approach each one.
Once you have managed to reduce anxiety about one type of representation, your therapist and you can move on to the next level in your hierarchy.
It is important to gradually reduce your phobia so that it does not trigger the same symptoms. This will allow you to live your life to its fullest.
Cognitive behavioral therapy
Cognitive behavioral therapy (CBT), often uses the same systematic desensitization techniques as exposure therapy. CBT also addresses the specific beliefs and thoughts that you associate with your phobias.
People with phobias often develop thought patterns that are not based on reality.
You might find yourself prone to catastrophizing (imagining the worst possible outcome) when you face a fear. This can increase your anxiety.
Cognitive distortions can be identified with CBT. These thoughts are not accurate and are harmful. These thoughts can be identified and replaced with more accurate ones.
CBT is a great option for those who are engulfed in fear and panic from phobic episodes.
Remind yourself that you are experiencing a fear
Remember that the episode will soon be over
Notice the thoughts that increase your fear
Replace the faulty thoughts with more realistic statements
Mindfulness training
You can reduce stress levels by using mindfulness techniques. While this technique won’t stop the anxiety that phobias can cause, it may reduce the severity of your fear.
To learn mindfulness techniques, it may be beneficial to work with a therapist. You can also practice them frequently on your own to help you when you are confronted with a fear.
These mindfulness techniques may prove to be beneficial:
Meditation
Deep breathing
Progressive muscle relaxation
A small study in 2010 found that mindfulness techniques and cognitive behavioral therapy combined improved social phobia symptoms over the long-term.
Recent research shows that mindfulness techniques can be combined with exposure therapy to reduce anxiety.
It is up to you to choose a therapist.
There are practical questions you might have (Is the therapist covered by my insurance? What is the distance to the therapist? Consider your personal preferences regarding gender, communication style, cultural awareness, and gender.
You may find it helpful to search for a therapist who is experienced in exposure therapy and cognitive behavioral therapy when you are looking for someone to help with your phobia.
It is important to ensure that your therapist is licensed in the state you reside.
It takes time to treat phobias. Be prepared to put in a lot of effort.
