Clown. Spider. Height. Needle. Fly. What do these things have in common? These are some of the most common phobias. A phobia is actually a very strong form of anxiety with a deep sense of fear that the body reacts to. Severe phobias should be treated with professional therapy or medication, while mild phobias can be managed on your own and reduce the anxiety associated with the phobia.
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Method 1 of 3: Preparing to Overcome a Phobia
Step 1. Identify your fears
Think about what you are afraid of. For example, you may not like going to the dentist, but it is the use of needles that you are really afraid of. If so, focus on the fear of the needle, not the dentist.
If you're having trouble determining your phobia, write a list of things that scare you. You will be able to determine the true fear
Step 2. Write down your goals
Set goals that are tangible and easily achievable. Thinking about the benefits of these goals will also help during the healing process. Write various objectives at different levels. Reaching small achievements will help you get past more difficult goals.
Writing goals can go a long way in helping you succeed. Write down achievable and detailed goals instead of vague goals. You also need to be more committed to achieving this goal
Step 3. Develop a strategy for dealing with obstacles
There's no way you don't find obstacles. Instead, imagine how you would react to what frightens you. You can visualize something else, move on with your fear for a while, or distract yourself with an activity.
Realize that your obstacle management strategy will have to change once you reach your goal. At first you may overcome obstacles by distracting yourself, and eventually you will be able to deal with your phobia for some time
Step 4. Tell others about your phobia
There are two purposes. First, you are no longer ashamed of your secret fears. This will help you begin to work on your anxiety. Second, you can ask other people for help, especially when you're stuck.
Consider attending a self-help group to meet people who share the same fear. You will benefit from chatting together and supporting each other with those who share the same challenges as you
Method 2 of 3: Use a Relieve Technique
Step 1. Relax
Everyone has their own way of relaxing. Find something that relaxes you. You can try imagining a calming scene, releasing tension in your muscles, practicing breathing, or meditating.
Try relaxation techniques that can be done anywhere and anytime. This way, when you have a phobia, you can overcome your fear
Step 2. Write down a situation in which you experienced a phobia
Write down as much detail as possible and include all kinds of experiences, from mild anxiety to intense fear. This will help you overcome your fears on many levels.
Once you've compiled this list, you'll notice that there are similarities between several types of fear. For example, you may find that you are very frightened when you get on planes and take elevators. You'll notice that they both involve tight spaces
Step 3. Arrange the situation
List your situations according to how anxious or frightening they were to you. At the very top, write a situation that only made you a little anxious. At the very bottom, write down the most frightening situation.
Your list may not be too long or it may be very long. What's important is that you have a guide to overcoming your phobia
Step 4. Imagine the first point on your list
You should start by imagining the least scary point, practicing relaxation until you feel your muscles are less tense. After you've done this for a minute, take a break and repeat the exercise a few more times.
Step 5. Gradually work your way through the fears on your list
Once you've mastered a point, move on to the next until you reach your scariest situation.
Remember to ask someone for help if you feel you can't get past a fear on your list. Someone may be able to help you through it
Step 6. Look for the situation in reality
Once you've gone through the obstacles in your list of situations by imagining and relaxing, find your phobia in real life. Well, now, you are trained in relaxation.
Start with the situation that produces the least amount of anxiety before moving on to the more frightening situations on your list
Step 7. Continue to face your fears
Even after you've overcome your scariest fear, continue to face it so that it doesn't come back. Dealing with repeated fears will help you control your responses.
Method 3 of 3: Using Home Remedies to Fight Anxiety
Step 1. Eat foods rich in protein
Eat turkey meat and make sure to eat it with carbohydrates. Studies show that this combination can reduce anxiety.
Step 2. Eat foods rich in vitamin C
Vitamin C has been shown to reduce anxiety and stress. Many consider oranges to be the best source of vitamin C, but you can try eating yellow peppers, guavas, raisins, and red chilies.
Step 3. Use essential oils
Evaporate the oil into the air, use it as a massage oil, or mix a few drops with water in the shower. Essential oils can reduce stress, tension, and create a feeling of calm. Try citrus, ylang, chamomile, jasmine, or lavender scents.
Step 4. Say a mantra
Choose a simple phrase or a word to repeat when you feel scared or anxious. Choose a mantra that calms or encourages you when you say it. You can sing, talk, or whisper. Choose whatever it is that relaxes you the most.
