Let's beat phobia together

How to Beat Stage Fright

2009-08-21T00:54:27.811-07:00

You're Not AloneYour heart is pounding; sweat dripping into your eyes, head about to implode from thoughts of failure. You are about to step onto the stage, and the fear of forgetting your lines has turned into reality. You freeze, imagining them all laughing at you.Sound familiar? Stage fright is something that EVERYONE deals with. From seasoned Hollywood celebrities to fourth graders reading their first book report, the fear of performing in public grips all ages and walks of life. But how is it that some people manage to make it look so effortless?Some scholars say that among the shy folk who overcame their timidity are greats like Abe Lincoln, Thomas Edison, and Albert Einstein. Even stars like Kim Basinger and Michael Douglas have talked openly with their battles with this crippling ailment. Michael Douglas remembers his initial fear of stage fright: “I used to sit there in (drama) school with a waste basket offstage, throw up and then go off onstage. I conquered it. It took a long time.” (starpulse.com)The point is, you’re not alone. And despite what the instant-cure-in-a-bottle populace thinks, there is no overnight cure for fear of performing on stage. But there are some simple steps you can take to ease the butterflies (and stomach bombs).Take Deep BreathsThis is the key to relaxation. Yogi masters have known this for centuries, and the science of breath has been studied in Eastern philosophies way before ‘American’ entered the global vocabulary. Unfortunately, our society often overlooks this simple life-changing and essential practice. We tend to think that breathing is something we needn’t think about, because it happens automatically.But the fact is, yogic breathing has helped millions of people stave off high blood pressure, heart problems, and stress. All you have to do is take a long inhale, counting to five, then exhale, counting to ten. When doing this, think about your breath traveling to all your internal organs, soothing them like a cool breeze under those hot spot lights. Imagine that your breath is releasing the tension of all your muscles, allowing for smoother blood flow and oxygen to travel to that frozen stump upon your shoulders.Try taking ten of these deep breaths before moving on to some stretches.Make FacesThis may sound silly, but so does sweating like you’re on fire when preparing for your first monologue. Remember – these people in the audience don’t like watching failure because it’s uncomfortable. They want to see you succeed. So get over your apprehension of silly excercises, and scrunch up your face into as tight a ball as you can muster. All your facial muscles should contract. Then release, stick out your tongue, open your eyes wide, and stretch that face out like your trying to scare away your in-laws with insanity. See? It can be fun.Warm Up Those Vocal ChordsThe worst thing about public speaking is everything gets so tensed up, that when you finally manage to let a word pass through those pursed lips, it sounds like an excited squirrel who just dropped his prized chestnut. To avoid those embarrassing squeaks, start with some simple voice warm ups.Now pant like a dog. A little dog, who just took a BIG long run. Do this for a few breaths to open up your diaphragm and stabilize your breathing. Now take a deep inhale, and as you exhale, keep your lips loose but closed, and let out a ‘Hummmmmm.’Next, recite some silly tongue twisters. Some favorites from acting classes are: “The lips, the teeth, the tip of the tongue.” That one is more for pronunciation. Now try: “Unique New York,” three times.Get On That StageNow that your body and voice are warmed up, you’re ready to go! Don’t freak out, instead, take some more of those deep breaths. And remember that the audience is looking out for your best side. Besides, under the glare of that spotlight, you probably won’t see ‘em anyway. And if you do, you can always revert back to the good old “pretend they’re all naked’ trick.Just be yourself (or who ever you are pretending to be), and act out as[...]

Fear of Flying story

2009-08-21T00:49:38.650-07:00

Claustrophobia and turbulence put passengers on edge

I was waiting for a plane out of Minneapolis when I overheard the wise words of a passenger responding to the fears of an anxious flier. “Did you enjoy the first leg of your flight?” the nervous passenger asked her travel companion. An enthusiastic Yes! was the response. “But weren’t you afraid?” the first passenger asked. “No,” the other one said.

“Well, why not?”

“Mom,” the young boy reasoned—he couldn’t have been more than six years old—“planes are made to fly!”

Planes are made to fly. Well, never underestimate the astute observations of a child! And he was right, yet according to Captain Lim, a pilot who hosts a website where he answers questions to help passengers overcome their fear of going from point A to B in an aluminum capsule 30,000 feet above the earth, one in six air travelers in the United States is afraid to fly [1]. These passengers typically experience feelings of nausea, rapid heartbeat, and sweating, before and during the flight.

Statistics abound that say there’s no reason to be afraid to fly. For example, according to the U.S. Department of Transportation’s Bureau of Transportation Statistics, the risk of death in an airline accident between the years of 1999-2003 was 1 out of 2,067,000 [2]. Many a statistician has pointed out that fliers have a greater chance of dying in a car accident on their way to the airport, rather than in the plane itself.
Nonetheless, when the door closes and passengers are confined to that tiny space along with dozens of other people, or when turbulence starts to wobble the plane as if it’s a glob of jello, some fliers worry that they’re about to end up on the wrong side of the statistics—among the fatalities.

According to www.anxieties.com, claustrophobia, turbulence, bad weather and feeling out of control are a few of the reasons that some passengers travel on pins and needles. To a lesser degree, the idea of flying over water, being far away from loved ones, taking off or landing is enough to upset anxious travelers.

So how can apprehensive fliers face their fears, deal with them, and ultimately find the strength to board an airplane? Educating one’s self is always a good way to combat anxieties. Knowledge is power. Talk to a pilot or flight attendant, read up on the techniques aircraft engineers utilize to ensure that jetliners are safe, and get to know the routine sounds associated with flight (e.g., the retracting of the landing gear or the extension of the flaps).

Airplanes are designed such that they can take a tremendous amount of stress. To test the strength and flexibility of its wings, engineers attached cables to the wings of a Boeing 777 and pulled upwards, lifting the wings about 24 ft. in the air before they broke [3]. The test demonstrates that the aircraft can tolerate much more pressure than it would ever face thanks to strong winds in flight.

Article by Christine Hucko.

Stress Management

2009-08-21T00:42:06.004-07:00

How to Handle Anxiety

Everyone feels stress occasionally. What’s interesting is that everybody perceives or responds to stress differently. The feelings of stress originate from our flight or fight responses.Our bodies secrete hormones, when a perceived shock or threat has occurred. These hormones increase blood pressure, the heart rate and blood sugar to allow us to move faster to survive that threat. Mental clarity is usually impaired and sacrificed at this time. Unfortunately, in today’s world, most people experience stress when encountering unexpected events or changes when mental clarity is required, as opposed to life-threatening circumstances. How the stress is managed, will determine how it will effect that individual long term.

Symptoms

When stress is experienced it can manifest in certain ways. Stress can cause back pain, headaches, TMJ, fatigue, shortness of breath, weight gain or loss and stomach upset. Psychologically, symptoms could include anxiety, depression, insomnia and relationship problems.

If stress is prolonged more serious health problems can arise. The National Institute of Health cites that exposure to stress can lead to behavioral problems resulting in substance abuse, excessive alcohol consumption, over or under eating, and smoking. Studies conducted by the Mayo Clinic confirm that long-term exposure to stress can cause heart disease as well. An increase in heart rate and blood pressure for long periods of time can thicken arterial walls. As stress continues and the heart demands oxygenated blood, these thickened arterial walls may prevent adequate blood flow needed to feed the heart, resulting in a heart attack. Stress, also damages the immune system and autoimmune responses in our body. This can result in increased cold frequency as well as worsening or causing other conditions such as rheumatoid arthritis and irritable bowel syndrome.

Management

Management needs to be tailor made for the individual. However, generally speaking, the following are some suggestions by the American Academy of Family Physicians to reduce stress. Exercising on a regular basis is one of the main stress reducing activities. Exercise makes the individual use pent-up energy and tension, focusing the nervous energy into a constructive activity. Deep breathing, stretching and meditation are other ways that can help. Deep breathing allows more oxygen to enter the blood system, while stretching also relieves aching, tense muscles. Meditation is a form of hypnotic or guided thinking that can ease anxiety.

Other suggestions are to partake in activities that are non-stressful and induce relaxation. These can include social activities, sports and hobbies. Not worrying over things out of our control, preparation for events viewed as stressful ahead of time, looking at things positively as a challenge instead of a threat, resolving conflicts with others and setting realistic goals are other suggestions. Seeking the advice of friends or family or psychological counseling, may also be advisable.

Stress can be mentally and physically debilitating. Learning to cope with stress and dealing with its symptoms are vital. Doing so will improve one’s quality of life and allow the resolution and removal of the problem effectively and efficiently.

Article by Cyrus Dehkan.

Overcoming Phobias

2009-08-18T15:16:33.887-07:00

You Don't Have to Live With Irrational Fears or Phobic BehaviorOvercoming phobias can involve exposure, systematic desensitization, and counseling. All are effective phobia treatments. Virtual reality is a fairly new method of overcoming phobias.Overcoming phobias: Hal, a case studyHal can’t shop for groceries because he has a phobia or irrational fear that the customers behind him in line will get angry. Even when Hal buys a single item he feels fearful and phobic about their response. He totally avoids grocery shopping and gets all his meals from drive-throughs of various restaurants (he also has an irrational fear or phobia about eating in public). Hal really needs help overcoming phobias.Angrophobia, or fear of anger, puts a major damper Hal’s life. Fear of flying or aviophobia is another phobia that could hamper living life fully – as could glossophobia (fear of public speaking). Dentophobia or fear of the dentist could cause serious health problems, and so could iotrophobia, or fear of doctors. Common phobias are irrational fears as well as a type of anxiety disorder. Overcoming phobias involve reducing anxiety.Overcoming phobias or irrational fears: treatments for phobiaSome phobia treatments include exposure, systematic desensitization, virtual reality, fear hierarchies, positive reinforcement, massing, and extinction. Overcoming phobias effectively depends on the personality and the phobia itself.Overcoming Phobias by ExposureExposure to the situation is a widely-used phobia treatment. Exposure can be real: For instance, Hal would go to the grocery store for a visit at first, then to buy a single item, then two items, and so on. This is systematic desensitization and it works in overcoming phobias. Exposure can be also be imagined: a psychologist or counselor helps Hal imagine shopping at the grocery store, standing in line with people behind him, paying for groceries, etc.. This phobia treatment is imagined but still effective in overcoming phobias. Hal could employ these techniques by himself or, perhaps preferably, with the help of a counselor. If there are other issues regarding overcoming phobias or irrational fears, it's important to have a trained professional.Overcoming Phobias by Virtual RealityOvercoming phobias by virtual reality involves 3-D computer graphics that simulate the situation that causes the phobia or irrational fear. Hal would enter a “grocery store program” that puts in him in line with people behind him. The beauty of this in overcoming phobias is they could give him more or less groceries, friendly or neutral people, big or small stores, etc – thus exposing him to a variety of situations that cause his irrational fear. The more he’s exposed to grocery stores, the less fear he’ll have in real life."The important thing to realize is that virtual reality is a tool in cognitive behavioral therapy," states Keith Saylor (a psychologist who uses this treatment in the suburbs of Washington, DC). "It's not the answer in and of itself." Overcoming phobias requires more than virtual reality alone.Overcoming Phobias With InformationGathering information about the irrational fear could help in overcoming phobias, as could examining underlying beliefs or irrational fears of the situation. Perhaps Hal had a really negative grocery store experience when he was a child, or even as an adult. It would make sense for him to avoid the situation – we all shy away from negative experiences. Understanding why and where irrational fears come from is important in overcoming phobias.Overcoming Phobias With CounselingOvercoming phobias can involve a combination of exposure, virtual reality, and information. If your phobia is seriously impacting your life and you want to get help, call your doctor and ask for a referral to a counselor. Be honest about wanting to overcome your phobia. Talk to your friends or family – are any of them in counseling and able to give you the name of a good therapist? Look up support gr[...]

Causes of Anxiety Disorders

2009-08-18T15:13:56.975-07:00

Insomnia, Life Stress, and Physical Triggers of Anxious Thoughts

Feelings of anxiety often appear as physical problems, such as pain, exhaustion and inability to sleep. If you often feel nervous for no reason, struggle with uncontrollable worrying, and engage in nail-biting, hair pulling or teeth grinding, you may be flirting with an anxiety disorder.

Causes of anxiety disorders range from genetics to chronic insomnia. Once the cause of an anxiety disorder is established, the treatment may be more effective.

Causes of Anxiety Disorders: Life Issues

Childhood events. Anxiety disorders may be precipitated by overly critical parents – or highly perfectionistic ones. If children feel they never measure up, they could react with anxious behavior or even panic attacks.

Insomnia. Recent research shows that chronic insomnia is a marker of both anxiety disorders and depression. While disrupted or lack of sleep can precipitate anxiety disorders, treating chronic insomnia can alleviate feelings of anxiousness.

Stress. Anxiety disorders can be brought on by stressful life situations, such as the death of a loved one, a cross-country move, or divorce. Other life issues that may bring on anxiety disorders include legal issues, health concerns, financial problems, and conflicted relationships.
Trauma. Witnessing an assault or violent attack or a major accident can cause an anxiety disorder. Nightmares, flashbacks, distressing thoughts, and emotional numbness are symptoms of trauma (also known as post-traumatic stress disorder, which is a type of anxiety disorder).
Causes of Anxiety Disorders: Physical Characteristics

Heredity. Anxiety disorders may have some genetic link. For instance, highly sensitive parents may raise more anxious children. Inherited personality types may predispose people to anxiety or extreme sensitivity.

Chemical imbalances. Anxiety disorders can be caused by imbalanced brain chemicals. Recreational drugs can change the balance of brain chemicals, leading to high levels of anxiety or even panic attacks.

Fight or flight response. Some people – called highly sensitive people by some experts – are much more sensitive to external and internal events. Car alarms, loud noises, self-imposed deadlines or expectations can all lead to anxiety disorders or panic attacks.

Medical conditions. Some physical diseases lead to anxiety disorders, such as hypoglycemia (blood sugar level is too low). Anxious people may have strong reactions to caffeine, amphetamines, aspartame and other stimulants.

Factors that not only cause anxiety disorders but maintain them include unexpressed feelings, mistaken beliefs, lack of self-care, anxious self-talk, and a high-stress lifestyle.

Coping with Stress and Anxiety

2009-08-18T15:10:10.203-07:00

Easy Techniques to Reduce Feelings of Anxiety, Stress and Fear

In daily life, stress and anxiety surrounds you: simply getting to work or school, dealing with peers and colleagues, balancing the budget, and communicating with friends and family can increase feelings of anxiety and even fear. Some feelings of anxiety are normal and healthy; extreme anxiety can be physically and emotionally overwhelming.

When you learn to cope with stress and anxiety in a healthy, effective way you’ll not only breath easier, you’ll have better relationships and be more productive at work. Coping with stress and anxiety can ease specific stressful situations, such as surgery.
Anxiety Information

The National Institute of Mental Health cites that 40 million people in America suffer from anxiety disorders. Feelings of anxiety are not only common and treatable – they’re inevitable.

Feelings of anxiety range from mild uneasiness to extreme terror. “Fear is the most powerful emotion,” says Michael Fanselow, a University of California (Los Angeles) psychologist. It’s necessary for survival, and it’ll keep you alive and healthy unless it escalates to abnormal proportions. Appropriate fear and anxiety can help you perform well, keep you alert, and even help you deal with pain.

Physical Effects of Anxiety and Stress

You know how anxiety and stress changes your body. Unhealthy levels of anxiety can cause intestinal problems, stomach pains, headaches, rashes, or flare ups of other chronic illnesses such as ulcerative colitis or migraines. Insomnia and fatigue can also result – as well as psychological struggles such as extreme debilitating anxiety, panic attacks, and depression.

Common Phobias Recognizing the Difference Between Healthy Fears and Phobic Behavior

2009-08-18T15:07:53.116-07:00

Common phobias are irrational, but popular. If you regularly display phobic behavior, don't despair: you're not alone. One out of eight Americans struggles with common phobias.Common Phobias: Gary Larson's LuposlipaphobiaAccording to The Complete Idiot's Guide to Psychology, "a person with a phobia suffers from an ongoing, irrational fear of something that is so strong it creates a compelling desire to avoid it." Some common phobias simply go away over time. Other common phobias become a big part of people's lives - and stay that way.The Far Side cartoonist Gary Larson jokes that luposlipaphobia is the fear of being pursued by timberwolves around a kitchen table while wearing socks on a newly waxed floor. This isn't a common phobias and may seem a tad far-fetched, but it's real in the sense that involves common objects. Most common phobias usually involve an unreasonable, extreme fear of everyday objects or events – which is why common phobias are irrational.How do you know if you have a common phobia, and how can you overcome it?What Are Some Common Phobias?Common phobias can center around almost anything. Some irrational fears that don’t seem to make much sense include arachibutyrophobia, the fear of getting peanut butter stuck to the roof of your mouth, or geniophobia, the fear of chins. Another irrational fear is being afraid of Friday the 13th – not the movie, the actual day – which is called paraskavedekatriaphobia. Most people who have common phobias are intellectually aware that their fears are irrational, but they just can’t help feeling paralyzed by fear, anxiety, and helplessness.Other common phobias seem understandable. For instance, I’m scared of developing ALS (Lou Gehrig’s Disease) or cancer, which could indicate I’m panthophobic. When I lived in Africa, my roommate Tracy was myrmecophobic (she feared and hated ants more than anything, and millions of them fed her angst) – but this seemed understandable since a friend of ours once woke up covered with creepy-crawly ants. Common phobias often stem from everyday situations.Where do common phobias come from?Most common phobias develop in adulthood, but can stem out of a childhood fear. The most most common phobia in North America is arachnophobia, or the fear of spiders. Speaking in public or glossophobia is another common phobia, as is agoraphobia (the fear of open spaces). Birds is another fairly common phobia: I knew someone who couldn’t look at, hear, or even say the word “bird” without hyperventilating and crying (she was ornithophobic). Common phobias range from animals to food.Common phobias versus healthy fearsHealthy fears and common phobias are two different things. You can be worried about, say, being single for the rest of your life - this can be a healthy fear. Or, you can display phobic behavior and be anuptaphobic (irrationally afraid of staying single). Healthy fear keeps you alive and well, alert and energized. Unhealthy fear can cause paralysis and suffering – and can develop into common phobias.Do you have a common phobia?You may have a commom phobia if: 1. Your professional or social life is negatively affected by your irrational fears 2. Your feelings won’t go away and seem irrational even to you. Common phobias seem unhealthy to everyone, even you. 3. You arrange your life to avoid the situation or object. Common phobias are disruptive.My fear of getting sick and dying a horrible death is just that: a fear (perhaps a healthy one if it causes me to pursue a healthy lifestyle). It’s not a phobia because my life isn’t negatively affected, my feelings stem from personal experiences with chronic illnesses and death and are thus rational, and I haven’t rearranged my life to avoid illness. My old roommate Tracy’s hatred of ants is just that – an intense dislike – but not a phobia. My other friend Angela is definitely ornithophobic, as she[...]

What is a social phobia and how is it treated?

2009-08-18T15:03:16.392-07:00

Social phobia is an intense fear of becoming humiliated in social situations, specifically of embarrassing yourself in front of other people. It often runs in families and may be accompanied by depression or alcoholism. Social phobia often begins around early adolescence or even younger.

If you suffer from social phobia, you tend to think that other people are very competent in public and that you are not. Small mistakes you make may seem to you much more exaggerated than they really are. Blushing itself may seem painfully embarrassing, and you feel as though all eyes are focused on you. You may be afraid of being with people other than those closest to you. Or your fear may be more specific, such as feeling anxious about giving a speech, talking to a boss or other authority figure, or dating. The most common social phobia is a fear of public speaking. Sometimes social phobia involves a general fear of social situations such as parties. More rarely, it may involve a fear of using a public restroom, eating out, talking on the phone, or writing in the presence of other people, such as signing a check.

Although this disorder is often thought of as shyness, the two are not the same. Shy people can be very uneasy around others, but they don’t experience the extreme anxiety in anticipating a social situation, and they don’t necessarily avoid circumstances that make them feel self-conscious. In contrast, people with social phobia aren’t necessarily shy at all. They can be completely at ease with people most of the time, but particular situations, such as walking down an aisle in public or making a speech, can give them intense anxiety. Social phobia disrupts normal life, interfering with career or social relationships. For example, a worker can turn down a job promotion because he can’t give public presentations. The dread of a social event can begin weeks in advance, and the symptoms can be quite debilitating.

People with social phobias are aware that their feelings are irrational. Still, they experience a great deal of dread before facing the feared situation, and they may go out of their way to avoid it. Even if they manage to confront what they fear, they usually feel very anxious beforehand and are intensely uncomfortable throughout. Afterwards, the unpleasant feelings may linger, as they worry about how they may have been judged or what others may have thought or observed about them.

About 80 percent of people who suffer from social phobia find relief from their symptoms when treated with cognitive-behavioral therapy or medications or a combination of the two. Therapy may involve learning to view social events differently; being exposed to a seemingly threatening social situation in such a way that it becomes easier to face; and learning anxiety-reducing techniques, social skills, and relaxation techniques.

The medications that have proven effective include antidepressants called MAO inhibitors. People with a specific form of social phobia called performance phobia have been helped by drugs called beta-blockers. For example, musicians or others with this anxiety may be prescribed a beta-blocker for use on the day of a performance.

How can phobias be treated?

2009-08-18T15:02:57.651-07:00

When the phobias interfere with a person’s life, treatment can help. Successful treatment usually involves a kind of cognitive-behavioral therapy called desensitization or exposure therapy, in which patients are gradually exposed to what frightens them until the fear begins to fade. Three-fourths of patients benefit significantly from this type of treatment. Relaxation and breathing exercises also help reduce anxiety symptoms.

There is currently no proven drug treatment for specific phobias, but sometimes certain medications may be prescribed to help reduce anxiety symptoms before someone faces a phobic situation.

What is a phobia?

2009-08-18T15:02:35.892-07:00

Phobias occur in several forms. A specific phobia is a fear of a particular object or situation. Social phobia is a fear of being painfully embarrassed in a social setting. And agoraphobia, which often accompanies panic disorder, is a fear of being in any situation that might provoke a panic attack, or from which escape might be difficult if one occurred.

Many people experience specific phobias, intense irrational fears of certain things or situations -- dogs, closed-in places, heights, escalators, tunnels, highway driving, water, flying, and injuries involving blood are a few of the more common ones. Phobias aren’t just extreme fear; they are irrational fear. Adults with phobias realize their fears are irrational but often facing, or even thinking about facing, the feared object or situation brings on a panic attack or severe anxiety.

Specific phobias strike more than 1 in 10 people. No one knows just what causes them, though they seem to run in families and are a little more prevalent in women. Phobias usually first appear in adolescence or adulthood. They start suddenly and tend to be more persistent than childhood phobias; only about 20 percent of adult phobias vanish on their own. When children have specific phobias -- for example, a fear of animals -- those fears usually disappear over time, though they may continue into adulthood. No one knows why they hang on in some people and disappear in others.

If the object of the fear is easy to avoid, people with phobias may not feel the need to seek treatment. Sometimes, though, they may make important career or personal decisions to avoid a phobic situation.

Self-help tips for overcoming phobias and fears

2009-08-15T09:55:17.207-07:00

In addition to professional treatment and therapy, there are many self-help strategies you can use to overcome phobias and fears.

* Learn about phobias. Understanding your phobia is the first step to overcoming it. It’s important to know that phobias are common. Having a phobia doesn’t mean you’re crazy! It also helps to know that phobias are highly treatable. You can overcome your anxiety and fear.
* Challenge negative thoughts. The anxious thoughts that trigger and fuel phobias are usually negative and unrealistic. It can help to put these thoughts to the test.

Negative thought: “The elevator will break down and I’ll get trapped and suffocate.”

Is there any evidence that contradicts this thought?

* “I see many people using the elevator and it has never broken down.”
* “I cannot remember ever hearing of anyone dying from suffocation in a elevator.”
* “I have never actually been in a elevator that has broken down.”
* “There are air vents in a elevator which will stop the air running out.”

Could you do anything to resolve this situation if it does occur?

* “I guess I could press the alarm button or use the telephone to call for assistance.”

Are you making a thinking error?

* “Yes. I’m fortune telling, as I have no evidence to suggest that the elevator will break down.”

What would you say to a friend who has this fear?

* “I would probably say that the chances of it happening are very slim as you don’t see or hear about it very often.”

Adapted from: Moodjuice, Phobias: A Self-Help Guide

* Learn relaxation techniques. Relaxation techniques such as deep breathing, meditation, and muscle relaxation are powerful antidotes to anxiety, panic, and fear. With regular practice, you will develop the ability to calm yourself down quickly. You can call on these techniques when you’re facing your phobia.

Treatment for phobias and fears

2009-08-15T09:54:41.970-07:00

The most frequently used treatment for phobias is a type of cognitive-behavioral therapy called systematic desensitization or exposure therapy. This treatment is very effective. According to the National Institute of Mental Health, about 75% of people are able to overcome their phobias through cognitive-behavioral therapy.
Exposure therapy for phobias

In exposure therapy, also known as systematic desensitization, you are exposed in a safe and controlled way to the object or situation you fear. The most commonly used exposure therapy involves gradual encounters with the fear-producing object, first in the imagination and then in reality.
Facing a fear of dogs

* Step 1: Draw a dog on a piece of paper.
* Step 2: Read about dogs.
* Step 3: Look at photos of dogs.
* Step 4: Look at videos of dogs.
* Step 5: Look at dogs through a closed window.
* Step 6: Look through a partly-opened window.
* Step 7: Look at them from a doorway.
* Step 8: Move further out from the doorway.
* Step 9: Have a helper bring a dog into a nearby room (on a leash).
* Step 10: Have the helper bring the dog into the same room, still on a leash.

Source: AnxietyBC

For example, if you have a dental phobia, you might first sit in the waiting room of a dental office, then talk with the dentist, and then sit in the dentist’s chair. These exposures are combined with relaxation techniques and a therapist or friend at your side to provide support.

Through repeated experiences facing your fear, you begin to realize that the situation, while possibly unpleasant, is not harmful. With each exposure, you feel an increasing sense of control over your phobia. This sense of control over the situation and yourself is the most important benefit of exposure therapy. The phobia begins to lose its power.

Another type of exposure therapy called participant modeling is also helpful. In participant modeling, your therapist models healthy ways of interacting with the object you fear.

In the case of a driving phobia, you would watch while a therapist drives a car in a relaxed state and without fear. Then you would be encouraged to do the same.

When to get help for phobias and fears

2009-08-15T09:54:16.601-07:00

Although phobias are common, they rarely cause considerable distress or a significant disruption of everyday activities. For example, if you have a snake phobia, it may cause no problems in your daily life if you live in a city where you are not likely to run into one. On the other hand, if you have a severe phobia of crowded spaces, living in a big city would pose a problem.

If your phobia doesn’t really impact your life that much, it’s probably nothing to be concerned about. But if avoidance of the object, activity, or situation that triggers your phobia interferes with your normal functioning or keeps you from doing things you would otherwise enjoy, it’s time to seek help.
Consider getting treatment for your phobia if:

* It causes intense and disabling fear, anxiety, and panic.
* You recognize that your fear is excessive and unreasonable.
* You avoid certain situations and places because of your phobia.
* Your avoidance interferes with your normal routine or causes significant distress.
* You’ve had the phobia for at least six months.

Signs and symptoms of phobias

2009-08-15T09:53:55.485-07:00

People with phobias experience many anxiety-related symptoms when they’re exposed to the object or situation they fear. The symptoms are both emotional and physical. The symptoms of anxiety and fear can range from mild feelings of apprehension to a full-blown panic attack. Typically, the closer you are to the thing you’re afraid of, the greater your fear will be. Your fear will also be higher if escape from is difficult.
Common phobia signs and symptoms:

* Shortness of breath or smothering sensation
* Palpitations, pounding heart, or accelerated heart rate
* Chest pain or discomfort
* Trembling or shaking
* Feeling of choking
* Sweating
* Nausea or stomach distress



* Feeling unsteady, dizzy, lightheaded, or faint
* Feelings of unreality or of being detached from yourself
* Fear of losing control or going crazy
* Fear of dying
* Numbness or tingling sensations
* Hot or cold flashes
* Fear of fainting

Normal fears in children

2009-08-15T09:30:00.480-07:00

Phobias in children are common. According to The Child Anxiety Network, 90% of children between the ages of 2-14 have at least one specific fear. The following fears are shared by many children and are considered normal:

* 0-2 years – Loud noises, strangers, separation from parents, large objects.
* 3-6 years – Imaginary things such as ghosts, monsters, the dark, sleeping alone, strange noises.
* 7-16 years – More realistic fears such as injury, illness, school performance, death, natural disasters.

If your child’s fear is not interfering with his or her daily life, then it is unlikely that treatment is needed. However, if the fear is interfering with your child’s social activities, school performance, or sleep patterns, you should seek professional help from a qualified therapist.

“Normal” fears vs. phobias

2009-08-15T09:29:37.371-07:00

It is normal and even helpful to experience fear in dangerous situations. Fear is an adaptive human response. It serves a protective purpose, activating the automatic “fight-or-flight” response. With our bodies and minds alert and ready for action, we are able to respond quickly and protect ourselves.

But with phobias the threat is greatly exaggerated or nonexistent. For example, it is only natural to be afraid of a snarling Doberman, but it is irrational to be terrified of a friendly poodle on a leash, as you might be if you have a dog phobia.

Barbara’s story

2009-08-15T09:27:40.618-07:00

Barbara is terrified of flying. Unfortunately, she has to travel a lot for work – and this traveling takes a terrible toll. For weeks before every trip, she has a knot in her stomach and a feeling of anxiety that won’t go away. On the day of the flight, she wakes up feeling like she’s going to throw up. Once she’s on the plane, her heart pounds, she feels lightheaded, and she starts to hyperventilate. Every time it gets worse and worse.

Barbara’s fear of flying has gotten so bad that she finally told her boss she can only travel to places within driving distance. Her boss was not happy about this, and Barbara’s not sure what will happen at work. She’s afraid she’ll be demoted or lose her job altogether. But better that, she tells herself, than getting on a plane again.

Common types of phobias and fears

2009-08-15T09:26:26.573-07:00

There are four general types of common phobias and fears:

* Animal phobias. Animal phobias are fears caused by an animal or insect. Examples include fear of snakes, fear of spiders, fear of rodents, and fear of dogs.
* Natural environment phobias. Natural environment phobias are fears cued by objects found in nature. Examples include fear of heights, fear of storms, fear of water, and fear of the dark.
* Situational phobias. Situational phobias are fears triggered by a specific situation. Examples include fear of enclosed spaces (claustrophobia), fear of elevators, fear of flying, fear of dentists, fear of driving, fear of tunnels, and fear of bridges.
* Blood-Injection-Injury phobia. Blood-injection-injury phobia involves fear of blood, fear or injury, or a fear of shots or another medical procedure.

What is a phobia?

2009-08-15T09:19:31.850-07:00

A phobia is an intense fear of something that, in reality, poses little or no actual danger. Common phobias and fears include closed-in places, heights, highway driving, flying insects, snakes, and needles. However, we can develop phobias of virtually anything. Most phobias develop in childhood, but they can also develop in adults.

If you have a phobia, you probably realize that your fear is unreasonable, yet you still can’t control your feelings. Just thinking about the thing you fear may make you anxious. And when you’re actually exposed to your phobia, the terror is automatic and overwhelming.

The experience is so nerve-wracking that you may go to great lengths to avoid it – inconveniencing yourself or even changing your lifestyle. If you have claustrophobia, for example, you might turn down a lucrative job offer if you have to ride the elevator to get to the office. If you have a fear of heights, you might drive an extra twenty miles in order to avoid a tall bridge.

What is a phobia?

2009-08-15T09:19:15.858-07:00

A phobia is an intense fear of something that, in reality, poses little or no actual danger. Common phobias and fears include closed-in places, heights, highway driving, flying insects, snakes, and needles. However, we can develop phobias of virtually anything. Most phobias develop in childhood, but they can also develop in adults.

If you have a phobia, you probably realize that your fear is unreasonable, yet you still can’t control your feelings. Just thinking about the thing you fear may make you anxious. And when you’re actually exposed to your phobia, the terror is automatic and overwhelming.

The experience is so nerve-wracking that you may go to great lengths to avoid it – inconveniencing yourself or even changing your lifestyle. If you have claustrophobia, for example, you might turn down a lucrative job offer if you have to ride the elevator to get to the office. If you have a fear of heights, you might drive an extra twenty miles in order to avoid a tall bridge.

Phobias and Fears

2009-08-15T09:12:20.538-07:00

Almost everyone has an irrational fear or two. Some get nervous at the thought of needles. Others shriek at the sight of a mouse. Still others get woozy when they look down from tall buildings. For most people, these fears are minor. But for some, these fears are so severe that they cause tremendous anxiety and interfere with normal day-to-day life.

When fears are irrational and disabling, they are called phobias. If you’re living in fear because of your phobia, take hope. You can overcome phobias and fears with the right treatment and self-help strategies. So don’t wait to seek help.

Treatment for Phobias

2009-08-15T08:58:36.791-07:00

Simple or specific phobias have been quite effectively treated with behavior therapy (Marks, 1987). The behaviorists involved in classical conditioning techniques believe that the response of phobic fear is a reflex acquired to non-dangerous stimuli. The normal fear to a dangerous stimulus, such as a poisonous snake, has unfortunately been generalized over to non-poisonous ones as well. If the person were to be exposed to the non-dangerous stimulus time after time without any harm being experienced, the phobic response would gradually extinguish itself. Also, this assumes that the person does not also experience the dangerous stimulus during that same extended period of time. In other words, one would have to come across ONLY non-poisonous snakes for a prolonged period of time for such extinction to occur. This is not likely to occur naturally, so behavior therapy sets up phobic treatment involving exposure to the phobic stimulus in a safe and controlled setting. Foa and Kozak (1986) call this exposure treatment, so called because the patient is exposed to the phobic stimulus as part of the therapeutic process. One simple form of exposure treatment is that of flooding, where the person is immersed in the fear reflex until the fear itself fades away. Some phobic reactions are so strong that flooding must be done through one's imagining the phobic stimulus, rather than engaging the phobic stimulus itself.Some patients cannot handle flooding in any form, so an alternative classical conditioning technique is used called counter-conditioning (Watson, 1924). In this form, one is trained to substitute a relaxation response for the fear response in the presence of the phobic stimulus. Relaxation is incompatible with feeling fearful or having anxiety, so it is said that the relaxation response counters the fear response. This counter-conditioning is most often used in a systematic way to very gradually introduce the feared stimulus in a step-by-step fashion known as systematic desensitization, first used by Joseph Wolpe (1958). This desensitization involves three steps: (1) training the patient to physically relax, (2) establishing an anxiety hierarchy of the stimuli involved, and (3) counter-conditioning relaxation as a response to each feared stimulus beginning first with the least anxiety-provoking stimulus and moving then to the next least anxiety-provoking stimulus until all of the items listed in the anxiety hierarchy have been dealt with successfully.Biofeedback instrumentation has often been used to ensure that the patient is truly well-relaxed before going the next higher item in the anxiety hierarchy. Several indexes have been used in this adjunctive approach, including pulse rate, respiration rate, and electrodermal responses.Also, systematic desensitization can be paired with modeling, an application suggested by social learning theorists. In modeling, the patient observes others (the "models") in the presence of the phobic stimulus who are responding with relaxation rather than fear. In this way, the patient is encouraged to imitate the model(s) and thereby relieve their phobia. Combining live modeling with personal imitation is sometimes called participant modeling (Bernstein, 1997).Rothbaum et. al. (1995) reports using a virtual-reality helmet being worn by the patient which then displays a phobic situation which is controlled and monitored by the therapist. The scene might be one of driving a car over a high bridge, while pulse rate is being monitored[...]

Letter Z List of phobias

2009-08-15T06:07:51.196-07:00

Zelophobia- Fear of jealousy.
Zeusophobia- Fear of God or gods.
Zemmiphobia- Fear of the great mole rat.
Zoophobia- Fear of animals.

Letter X List of phobias

2009-08-15T06:07:13.875-07:00

Xanthophobia- Fear of the color yellow or the word yellow.
Xenoglossophobia- Fear of foreign languages.
Xenophobia- Fear of strangers or foreigners.
Xerophobia- Fear of dryness.
Xylophobia- 1) Fear of wooden objects. 2) Forests.
Xyrophobia-Fear of razors.

Letter W List of phobias

2009-08-15T06:06:48.670-07:00

Walloonphobia- Fear of the Walloons.
Wiccaphobia: Fear of witches and witchcraft.

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