The fear of dogs (also known as cynophobia or kinophobia) is a very common phobia or fear of animals. Phobias of animals are categorized into special phobias (as opposed to social phobias). In general, a phobia is an uncontrollable, irrational, and prolonged fear of something, whether a certain object, situation or activity. Kinophobia is an irrational and uncontrollable fear of dogs. Different people have different levels of fear of dogs. Some people feel scared when they are around dogs, and some people can feel fear even thinking about dogs. No matter what level of fear you are experiencing, there are ways to help you overcome that fear.
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Part 1 of 4: Determining the Level of Fear Experienced
Step 1. Think about your life history related to dogs
Many people (but not all) who have a phobia of dogs begin to feel this fear when they are young. If you experienced any of the events below as a child, it's possible that it was the cause of your fear of dogs.
- You have had a bad experience or incident with a dog (or more) in the past. Maybe you've been scared, cornered or even bitten by a dog, and that's the only memory you can remember about dogs. In today's times, dealing with dogs can bring back memories or feelings you used to experience in that bad situation, so that you become afraid of dogs in any situation.
- You have been accidentally taught to be afraid of dogs by someone (eg a parent). As you were growing up, your mother probably always said negative things about dogs, or told stories about people (she knew) who had been attacked by dogs. Basically, the fear he has he 'sends' to you. That way, you won't know anything else about dogs and grow up assuming that all dogs are terrible animals and, therefore, should be feared. It is also possible that the fear you feel is anxiety related to a disorder that is genetically inherited from your family members.
- You've probably witnessed something bad that happened to someone done by a dog. Maybe you've seen someone being attacked or injured by a dog, or maybe you've watched movies about dogs at a young age (so you're easily influenced by what you see). These events, whether real or fictional, can lead to a fear of dogs even though they never actually happened to you.
Step 2. Analyze the symptoms that appear
Specific phobias, including kinophobia, may be accompanied by several symptoms (as described below). In addition to recognizing your symptoms, think about when you experienced them. Do these symptoms occur when you are around dogs, or even when you just see or hear stories about dogs? Also, is the cause of the fear the dog, or is it something dogs do? For example, some people are afraid of a dog barking, but that fear goes away when the dog is quiet and doesn't bark. Below are some of the symptoms you may experience:
- The feeling that there will be danger coming.
- There is an urge to go or stay away.
- Heart palpitations, sweating, tremors, shortness of breath, chest pain, nausea, dizziness, or goosebumps.
- A feeling that appears as if what is happening is not real.
- Feeling like you're losing control (or maybe you're going crazy).
- Feeling as if you are going to die.
Step 3. Identify if any changes in your life were caused by the fear you felt
Unfortunately, the fear you feel may be so severe that the best way to get rid of it is to move away from the source of the fear. Although, say, the fear of flying or flying) can be easily avoided by not riding, it's a different story if you have a fear of dogs. There are many dogs living in Indonesia (especially if you live in big cities or suburban areas) so it can be very difficult to avoid them. Try asking if you do certain things to avoid dogs (or be around dogs). If so, chances are you have kinophobia.
- Do you avoid walking or visiting certain people as much as possible because they have dogs?
- Did you specifically reroute to avoid homes or neighbors who have dogs?
- Do you avoid talking to certain people because they often talk about dogs?
Step 4. Understand that there are ways to overcome these fears
Although these fears can be overcome, keep in mind that you still have to be patient. The fear will not go away, and you also need to work hard. In addition, you may also be able to seek professional help from a therapist who can guide you in the process of overcoming your fear.
- Try writing down your fears in a journal. Write down certain events in the past that have happened to you about dogs, and how you felt when they happened.
- Learn relaxation and meditation techniques so you can calm yourself and control your anxiety.
- Break your fear into smaller fears that you can overcome. You don't have to fight your big fear in one go.
- Convince yourself that you can overcome the fear. Also, accept any mistakes you may have made in the process.
Step 5. Seek help from a professional therapist
Although it's not mandatory (or shouldn't be available), a therapist can help you deal with your fears and anxieties through psychotherapy. Therapists have a high success rate in treating people with phobias. Usually they use a technique known as Cognitive Behavioral Therapy. These techniques can help change the way you think about things. In addition, therapists can teach you skills that can help you overcome your fear. Sometimes therapists also use exposure therapy so you can control your emotions when dealing with dogs.
If you live in the United States, you can try to find a therapist in your city through the official Anxiety and Depression Association of America (ADAA) website at https://treatment.adaa.org. Enter your zip code to get a list of therapists operating in your area. The list that appears also includes the types of disorders that are the therapist's area of expertise, so you can choose a therapist who specializes in treating specific phobias or kinophobia
Part 2 of 4: Performing Cognitive Restructuring
Step 1. Understand what cognitive restructuring is
Many phobias, including kinophobia, arise from the way your brain perceives certain situations, not from actual situations. For example, you are not actually afraid of the dog in front of you. It's just that your brain interprets the dog as a threat so you become afraid. Cognitive restructuring can help you identify these thoughts and understand that they are irrational, and gradually shape or change your way of thinking about certain situations or objects (eg dogs).
It is important that you undertake cognitive restructuring with an open mind and high will. You need to accept the fact that the fear you feel may not arise from a rational mind and, therefore, you can train yourself to think in a different way. If you handle this pessimistically or thinking that it's perfectly natural for you to experience a fear of dogs, it will become increasingly difficult for you to overcome that fear
Step 2. Find out what events trigger these fearful thoughts
The first step to overcoming fear is to first identify what is causing the fear. To identify them, you can think about or talk about your experiences involving dogs, and find out what caused the phobia. They also allow you to narrow down your choices or guesses regarding the main trigger for the fear you feel. Are you generally afraid of dogs, or are you afraid only when they do something (eg howl, bark, jump, run, etc.).
- This can also be an opportunity for you and the therapist to determine if any medical or mental conditions are increasing your fear. Some causes of fear, among others, are anxiety disorders, depression, or even certain events that are not directly related to dogs.
- This can be a great way to start writing a journal that includes all the information about your fear of dogs which, of course, can be useful for later therapy and analysis. Use a journal to record every occurrence of a fear you can remember, and anything that prompted that fear.
Step 3. Try to analyze your current view of the events that triggered the fear
Once you have a solid understanding of certain events that trigger your fear, you need to evaluate your thoughts when the fear occurs. Evaluate what you said to yourself, how did you interpret the event that triggered the fear, and specifically what did you believe about the event?
- Keep writing your memories and thoughts in a journal. At this point, begin to note the reasons that make you think certain events trigger your fear. Write down as many reasons as you can remember.
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Analyze your views and thoughts to see if there are any of the following criteria in your mindset:
- All or Nothing -Do you view ALL dogs as evil things or animals? Or do you categorize dogs based on certain things? For example: “I can't be friends with anyone who owns a dog.”
- The Must -When you see a dog, do you automatically assume that you should be afraid of it? Do you feel that you have no other choice but to be afraid and stay away from it? For example: “My mother once said that I should not trust or dare to dogs.”
- Overgeneralizing -Have you ever tried to overcome a fear of dogs before but failed, and now you think you will never be able to overcome that fear? For example: “I've tried to approach or be near dogs but that didn't work. Now I have no other choice but to be afraid of dogs.”
- Mental Filters -Do you automatically draw conclusions about dogs based on one or two events that have happened to you? For example: “The dog attacked me when I was 3 years old. All dogs are terrible creatures and will attack people whenever the opportunity arises."
- Reduction of Positives -Do you ignore positive events that have occurred because you think they will never happen again? For example: “Yes, I managed to sit next to the dog, but the dog is old and sick, and can't seem to walk
- Making Immediate Conclusions -Have you ever seen or heard a dog's voice and automatically made a conclusion about what was going to happen next? For example: “Look! There's a pit bull! Dogs like that are terrible and disgusting, and can't be trained properly!”
Step 4. Pay attention to the feelings and behaviors that emerge from what you believe about dogs
At this stage you should have a better understanding of what triggers your fear of dogs, and the thoughts or views you have about dogs when the triggers are present. Now, it's time for you to analyze how these thoughts or views shape your feelings or attitudes. In other words, know what are the consequences that arise from the fear. Does that fear drive you to do something?
- Continue writing journals that are done. At this stage, you need to include your reactions (both internally and externally) to situations that trigger your fear, as well as the views that led to that fear.
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Some examples of reactions that might be shown include:
- You are walking and you see a dog in the yard of a house. After that, you never go down that road again.
- Your neighbor has a dog that is allowed to play or move in his backyard. Therefore, you never go into your own backyard when your neighbor's dog is playing in the neighbor's backyard.
- You're reluctant to visit your friend's house because he has a dog, and you can't go with him if he brings his dog.
Step 5. Find out if there is any real evidence to support your views or thoughts on dogs
You've analyzed what triggers your fear of dogs, what kind of fear it triggers, and how you reacted to that fear. Now, it's time for you to analyze whether there is any real evidence to support your reasons for being afraid of dogs. You need to think about this because you need to prove to the therapist (or yourself) that the fear you are experiencing is completely normal.
- Write each view and related evidence in your journal to find out or show that the views are reasonable and rational. If you are a very logical person, can you find scientific evidence to support that view?
- For example, you believe that all dogs can and will attack you no matter what. Think about why you think this is true. Have you ever been attacked by every dog you saw or met? Are other people also attacked by every dog they meet? If dogs keep attacking humans, why would anyone want to keep dogs?
Step 6. Find a rational explanation for the events that trigger the fear of dogs
At this stage, you're trying to make your fear of dogs perfectly rational, but can't find any evidence to support your views or thoughts on dogs. In fact, you may find evidence to the contrary to your point of view. Now you need to think about the view that gave rise to the fear and work with the therapist to find and develop a rational explanation for that view. These rational explanations will seem plausible and make you realize that the fear you are feeling is actually unreasonable.
- As easy as it sounds, this can be the most difficult step in the process of overcoming a fear of dogs. Our views can be so attached to the mind that it takes a long time (and strong conviction) to understand that sometimes they don't make sense. After all, these irrational views may have kept you from bad situations at times, so you may think that there is nothing wrong with having such views.
- For example, you are of the view that all dogs are always on the offensive. However, you can find no evidence to support this view. So why do you still have that view? Perhaps that view came to you when you watched a movie (which you shouldn't have watched) in which dogs attacked and killed people when you were 7 years old. After you watch the film, you start to fear dogs assuming that what is shown in the film is 100 percent accurate. In reality, it is just a movie and what is shown is not true. If you think back to dog attacks, you've actually never seen a dog attack anyone.
Step 7. Proceed to the next recovery step
Although you have progressed to this stage, the process of overcoming your fear is not complete. Even when you are able to convince yourself that the fear has no rational explanation and no valid reason to be afraid, you are not really "cured." From a theoretical point of view, you have already completed the therapy. Now, it's time for you to complete the practical aspects of the therapy. At this stage, you need to practice being around dogs.
- First, you need to learn to stay calm when the fear or anxiety arises so you don't have to back down from this stage.
- Second, you will gradually need to come face-to-face with the dog (in different ways) until you can remain calm when you are around the dog.
Part 3 of 4: Learning Relaxation Techniques
Step 1. Identify and understand the different types of relaxation techniques
There are several types of relaxation techniques you can learn to deal with fear and anxiety. Some of these relaxation techniques are: autogenic relaxation, progressive muscle relaxation, visualization, deep breathing, hypnosis, massage, meditation, tai chi, yoga, biofeedback, and music and art therapy. However, the relaxation options that you can do are not limited to the aforementioned techniques.
- Autogenic relaxation is a relaxation technique that uses images and body awareness, while repeating words or terms to help relax the body and reduce muscle tension.
- Progressive muscle relaxation is a relaxation technique that requires you to tighten and relax every muscle in your body in order to experience what it's like when each muscle is tight and relaxed.
- Visualization is a relaxation technique that requires you to imagine certain settings or situations that can make you feel relaxed and calm (eg a forest, a beach with a choppy sea, etc.).
- Deep breathing is a relaxation technique that requires you to do deep abdominal breathing to release tension and relieve hyperventilation (excessive breathing caused by fear or anxiety).
- Biofeedback is a relaxation technique that requires you to control every function of your body, such as your heart rate or breathing rate.
Step 2. Practice deep breathing relaxation
When you feel anxious or scared, your body will react to things like breathing too fast and hyperventilating. Hyperventilation can amplify anxiety and fear, making your situation worse. By breathing deeply, you can feel more relaxed, reduce tension, and reduce anxiety. Follow these steps to do deep breathing relaxation:
- Sit or stand in a comfortable place and keep your back straight. Place one hand in front of the chest and the other hand in front of the stomach.
- Breathe in deeply through your nose while counting to four. The hand placed in front of the stomach will be pushed, while the hand placed on the chest should not move much.
- Inhale and hold while counting to seven.
- Exhale through your mouth while counting to eight. Exhale as much air as possible using your abdominal muscles. This means that the hand placed in front of the stomach will be pushed out, while the hand placed in front of the chest will not move much.
- Repeat this step until you feel calmer and more relaxed.
Step 3. Perform progressive muscle relaxation
People who are often anxious tend to feel tense, even when they feel they are relaxed. Progressive muscle relaxation can help you recognize the difference between tense muscles and loose muscles so you can understand what it's like to have a relaxed body. Practice the following steps twice a day until you feel the benefits:
- Find a quiet place to sit comfortably with your eyes closed. Don't forget to take your shoes off.
- Relax your body as much as possible and do 5 deep breaths.
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For starters, define a specific muscle group (eg left leg muscles) and focus on those muscles.
Later you need to relax each muscle group in your body such as the muscles of each leg, calf and leg, the whole leg (including the thigh), hands, arms, buttocks, stomach, chest, neck and shoulders, mouth, eyes, and forehead.
- Take one slow deep breath while tensing the muscles of your chosen area for 5 seconds. Make sure you can feel the tension in the muscles before moving on to the next step.
- Let the tension release the muscles as you exhale.
- Pay close attention to what it feels like when the muscles are tense and when they are relaxed.
- Let yourself relax for 15 seconds, then repeat the same steps for the other muscle group.
Step 4. Try directed visualization
Visualization relaxation is exactly what the name suggests-you visualize or imagine something that (you think) is very relaxing to reduce anxiety and fear. Directional visualization is done by listening to a recording of someone's voice guiding you in the relaxation process. There are many guided visualizations that can be accessed for free on the internet. Some visualizations have background music or sound effects that make the visualization more realistic.
The guided visualization tape contains instructions on how to prepare for relaxation and what you should do. In addition, these recordings also have various durations so choose the one that suits you best
Part 4 of 4: Doing Exposure Therapy
Step 1. Create an exposure plan
The reason you learn relaxation techniques is to keep yourself calm as you slowly confront the dog. Before you start dealing with dogs, of course you need a plan. This plan should cover every step you will take between now (no dogs) and later (dogs nearby).
- Your plan needs to be tailored to your type of fear, as well as the dire situations you're in. The list should be ordered from the least scary to the most frightening so that you can gradually overcome your fear of dogs until you can overcome your fear of the most frightening situations.
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An example of a plan for dealing with a fear of dogs is as follows:
- Step 1 – draw a dog on a piece of paper.
- Step 2 – read a book or article about dogs.
- Step 3 – view photos of dogs.
- Step 4 – watch dog videos.
- Step 5 - look at the dog through a closed window.
- Step 6 – look at the dog through a partially open window.
- Step 7 – look at the dog through a wide open window.
- Step 8 – see the dog through the doorway.
- Step 9 – look at the dog from the front door (on the outside of the house).
- Step 10 – see the dog (which is tied on a leash) in a different room.
- Step 11 – see the dog (which is tied on a leash) in the same room.
- Step 12 – sit next to the dog.
- Step 13 – holding or petting the dog.
Step 2. Create and practice the plan using the anxiety scale
Use a scale to measure your level of anxiety, ranging from 0 (a very relaxed situation) to 100 (the greatest fear/anxiety/discomfort you have ever experienced). This scale is useful for measuring how your anxiety level changes.
- The anxiety scale also helps you determine whether or not you can advance to the next step in your exposure plan.
- Be patient and go through the process. Don't go too fast to the next step.
Step 3. Enlist the help of a trusted friend who has a dog
In your plan, at this stage you need to actually deal with the dog. Of course the dog must be handled by someone who is competent and trusted, and the dog must be predictable and well trained. Before committing to a plan, talk to a friend or dog owner and explain what you want to achieve from the plan. Dog owners need to be patient and show understanding as they may need to sit for a long time with the dog while you get used to the dog's presence.
- At this point, it's not a good idea to use puppies, even if you find them more adorable and less violent. In fact, puppies are not yet fully trained and their behavior is quite unpredictable. This can lead him to do something unexpected when you show up, and that risks exacerbating your fears.
- Finally, if you can ask someone for help, ask a friend or dog owner to teach you some commands so you can command the dog something. The ability to command your dog can help you further to overcome your fear because you realize that you are able to control the dog's behavior.
Step 4. Begin to face the fear
Start by doing the first step in the plan that is made. Repeat this step until you no longer feel anxious or afraid to do it. If your step requires you to stay still in one place (eg looking at the dog through a window), gradually increase the duration of this step. Use relaxation techniques that have been practiced to keep you calm.
- Record the progress you make in a journal. Write down every attempt or experiment that was carried out and what the results were like. Give an assessment using an anxiety scale before and after the experiment.
- Keep in mind that exposure training with dogs should be planned, prolonged and repetitive.
- Do not rush. Work through each step in the plan until you feel comfortable moving to the next step.
Step 5. Practice regularly
This stage of the recovery process will be the most difficult one to go through, and the only way to succeed is to keep at it. Make a schedule for regular exercise. If possible, do the exercise every day. Reward yourself for each stage or step successfully passed. If necessary, include gifts or awards in your plan so that there are additional goals you need to achieve with each step.
