Social Phobia - How to Effectively Use Exposure Therapy to Combat Your Phobias!
Dealing with phobias can be troubling! These little fears can cause big reactions, leading to extreme anxiety, panic attacks and total avoidance of particular people, places, things and activities. Common phobias include fear of flying, fear of driving, fear of animals such as dogs and fear of public speaking.
For many people, their fears and their anxieties don´t play a daily part in their lives but for phobia sufferers, their thoughts are always directed towards avoiding that which they fear. Exposure therapy is a great way to lessen the dread that so many phobia sufferers have to contend with but it needs to be approached effectively.
Exposure therapy is a great method for phobia sufferers to deal with the anxiety related to their fear. For people experiencing this type of problem, their worries can lead to panic attacks, avoidance and other problems. Eliminating the feelings related to their phobia is a great way to deal with the dread and this can be accomplished through desensitization or exposure therapy.
This type of treatment, simply involves exposing yourself in gradual steps to that which you fear. It sounds simple, but dealing with the emotions that flood your system when encountering your object of dread is of course another story.
Break down the object or situation you fear into gradual steps. If you are afraid of driving on the highway, start by driving on local streets. Then drive near the highway. Then look at others driving on the highway. Drive on the highway with someone you trust behind the wheel.
Then you drive on the highway with that same person in the passenger seat. Go for one exit. Then drive for two exits, then three and so forth. Gradually exposing yourself to longer lengths of time on the highway. You can then work on driving the highway during busier times of day and so forth until you have mastered the experience.
There are some important things you need to keep in mind while practicing exposure therapy. First, you need to perform each step gradually and persevere until your feeling of fear become too strong. Before they get too intense, retreat from the activity you are doing and recover.
Use some calming techniques to restore your mind and body to a state of calmness. Once you are recovered, proceed again until the fear becomes too much and then retreat. It´s important to push yourself but not to push yourself too far.
It´s important to find someone you trust, that you can rely on to help you while you are mastering your fear. This person can be a family member or trusted friend. It may not be the person you´re closest too, like your spouse, but rather someone you trust and feel comfortable talking to about your problems.
While you´re challenging phobias, learn more about it. If you are afraid of flying, what is it about flying that makes you so uncomfortable? Is it the size of the plane, the color or feel of the seats, the number of people on the plane, the place where you are sitting? Learning more about the nature of your fear will help you in dealing with the panic and anxious feelings that surround it.
As you are challenging your phobias, you will feel some panic, some anxiety. It´s important that you are able to counteract these feelings with positive coping techniques. Some of the great methods to soothe an overactive mind or body are abdominal breathing, meditation, positive self talk or positive thought redirection.
A small amount of discomfort is unfortunately part of exposure therapy but if you use your coping strategies and don´t push yourself too far, too fast, you will be able to conquer your fears in a reasonable amount of time. Good Luck!
(ArticlesBase SC #826739)
Article Tags:
Panic Attacks
,Anxiety Disorder
,agoraphobia
,Ocd
,Gad
,Panic Disorder
,social phobia
,Anxiey Attacks
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