How To Overcome Phobias? 3 Tips And 3 Effective Treatments

We have all experienced fear at some point and although it is unpleasant, the reality is that it is an emotion that allows us to identify those situations that can endanger our own survival. In fact, when we experience it, changes occur at a physiological level that allow us to launch a response to that stimulus or dangerous situation. Therefore, although it is an annoying emotion, without it we would live without being aware of the risk and we would constantly expose ourselves to threatening situations.

Up to this point it would seem that fear is an ideal survival mechanism but the reality is that, sometimes, it is activated in situations that do not involve a real risk and end up negatively interfering in the life of the person who suffers from it. But… What can be done if we are faced with this situation?How to overcome fear intense and irrational? Keep reading this article to learn how get over a phobia and the most recommended treatments for these cases.

What are phobias and what types are there?

The phobias are a type of psychological disorder that, according to the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders), are part of anxiety disorders. All phobias regardless of the type, are characterized by a intense fear and disproportionate towards a situation or object that ends up being disabling. So much so that it ends up causing a deterioration in the person’s daily life, whether at a social, work, family level, etc. because those who suffer from it avoid all situations that involve the phobic stimulus. When this avoidance occurs recurrently, the person learns that when they are not exposed to the fear of it, their discomfort decreases and this is how the problem continues to persist over time.

Sometimes it is difficult to clearly differentiate between phobias and fears The essential difference is that the former are so intense that they incapacitate the person and are irrational, that is, there is no real dangerous situation to explain such an intense emotional response.

Types of phobias:

Phobias can be classified into two large groups:

• Specific phobias: The specific phobias They are those that are characterized by presenting fear or intense anxiety only towards a specific object or situation. These tend to be less disabling than complex ones and usually begin in childhood and adolescence, decreasing as age increases. Within specific phobias we can find a great variety depending on the stimulus that is feared. They can vary from phobias towards animals such as, for example, phobia of cockroaches even phobias about specific situations such as phobia of elevators, phobia of darkness etc.
• Complex phobias: These types of phobias are the ones that usually have the greatest impact on people’s lives since unlike the previous cases, the fear does not occur towards a single stimulus. An example of this type is social phobia in which fear occurs in situations that involve possible evaluation by others. Being social beings, people who suffer from social phobia end up suffering multiple consequences because they avoid all types of situations that involve interacting with others, thus affecting their quality of life and well-being.

How to overcome a phobia? Tips

If you have come this far it is because possibly you believe that you suffer from a phobia or you know someone who is going through this situation and you want to know how you can put an end to it. As we have already mentioned previously, not all phobias have the same impact, so it will always be advisable to consult with a specialized professional so that they can evaluate their severity and advise us on the most effective treatments. Not doing so and carrying out practices such as exposure without the support of a professional can generate the opposite effect that we expected and make our fear increase.

Taking into account the above, you can modify certain aspects that can help you reduce your discomfort towards the phobic stimulus. The reality is that phobias are always accompanied by maladaptive thoughts, that is, negative and unrealistic thoughts that, instead of helping us, make us unable to face our fear Here are some tips:

1. Look for evidence for and against: It is common that when a phobia occurs, we think about the possible consequences that exposure to the stimulus or situation that is feared would have. Typically, these consequences are irrational and catastrophic and unlikely to occur. Therefore, something that can help you is to look for evidence for and against the thought that generates anxiety. For example, if you are afraid of being locked in an elevator because you think you are going to die from suffocation, what you can do with the help of another person is put perfume inside a closed elevator and check that the smell really passes to the other side. of the elevator. This way, you will verify that the air really passes through the closed doors and that it would not be possible for you to suffocate.
2. Investigate the real probability: Often, driven by fear, we believe that something is very likely to happen, but the reality is that we do not know the exact probability. Therefore, researching this issue can make you more aware that in reality, what you fear is not likely to happen and knowing the exact information can help you. overcome anxiety
3. Do not minimize your coping ability: Normally, when we feel afraid, we focus more on our lack of ability to cope with the situation ‘I’m not going to bear it’, ‘I’ll be paralyzed’, ‘It’s going to be terrible’… Instead of minimizing your own resources, you can investigate how you can cope with it, what you would need, what you could do, etc. This way, the next time you face what you fear, you will have more tools to manage your own discomfort.

Psychological treatments:

Depending on the type of phobia that occurs and whether it is specific or not, one therapy or another will be more appropriate. However, the treatments that have shown the most scientific evidence for the intervention of phobias are:

• Exposure therapy: The therapy of exposure It is characterized, as its name suggests, by progressively exposing the person (always with the help of a professional) to what they fear. Within exposure therapies there are multiple types and ways of applying it. In relation to the form of application, the one that has shown to be most effective is live exposure, that is, in the real context of the person. However, with certain phobias such as storms, it is impossible to hold a live exhibition because you cannot control its presentation.
• Cognitive-behavioral therapy: In recent decades, this type of therapy has been incorporated into the treatment of phobias accompanied by the previous therapy. The objective is to modify those thoughts that are maladaptive and help the person to be able to differentiate those that are realistic from those that are not. In this way, it is intended that the person can expose themselves to the stimulus they fear with more adaptive thoughts and less anticipatory anxiety.
• Cognitive therapy: This type of therapy is mainly effective for social phobia and is combined with exposure. Cognitive therapy focuses on modifying the person’s expectations regarding social interaction and their ability to manage their own behavior. In addition, it also aims to reduce recurring thoughts about possible feared consequences.

Phobias are disorders that, if left untreated, can seriously impact a person’s quality of life. That is why it is important to consult with a professional so that they can evaluate the severity and thus plan an intervention adapted to your needs.