Steps To Help You Free Yourself From Your Excessive Fear Or Phobia

It’s a fact of life that all humans experience fear from time to time. For most of us, facing that fear can be challenging, but doable. However, some of us face intense fears of things or events that do not pose much of a danger, but still dominate our lives, even if we still know that the fear is irrational.

These fears are called phobias, and those that suffer from a phobia often know that the fear is unfounded, but is still capable of controlling their behaviour. Luckily, there are steps you can take to overcome these fears.

Most professionals agree that therapy can be very effective in helping someone overcome a phobia.However, self-help steps can also alleviate the fear, and should definitely be given a chance. Here are three popular self-help strategies to try:

1. The step approach
   One of the best ways to overcome a phobia is to gradually expose yourself to whatever you’re fearful of, in a safe and controlled environment. The best way to do this is to write down a systemised approach, and take on each step over time. The more you are exposed to your phobia, the less power it will have over you.

2. Calming exercises
   When you are in the middle of an anxiety attack, you tend to take fast, shallow breaths, which is also known as hyperventilating. If you are in the middle of one of these attacks, it is a good idea to focus on your breathing, specifically on breathing from the abdomen, which will help to alleviate the physical symptoms of the attack.
   There are various calming exercises available that are known to provide long-term relief to anxiety and fear. Do some research and find the method that works best for you.

3. Control your thoughts
   One of the more effective methods of self-help is mastering your negative thoughts. No one wants to be a slave to their mind, which is why if you identify and manage negative thoughts, you’ll have created a strong foundation from which to become free of your fear.Look out for thoughts pertaining to, for example:

• Predicting the future: “I will definitely freak out if I see a spider.”
• Overgeneralising: “One dog bit me, that means all dogs are dangerous.”
• Hysterical thinking: “If I am trapped in the elevator, no one will ever find me.”

Your fear does not have to control you. There is a wealth of information out there to help you on your journey towards a better life. Also, remember to consult a psychologist if you are not sure what method to use.

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