Self Help for Phobias and Fears

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Phobias and Fears

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What is a Phobia?

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

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Normal Fears vs. Phobias
Normal Fear Phobias
Feeling anxious when flying through turbulence or taking off during a storm Not going to your best friends island wedding because youd have to fly there
Experiencing butterflies when peering down from the top of a skyscraper Turning down a great job because its on the 10th floor of the office building
Getting nervous when you see a pit bull or Rottweiler Steering clear of the park because you might see a dog
Feeling a little queasy when getting a shot or when your blood is being drawn Avoid necessary medical treatments or doctors checkups because you are scared of needles
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Type of Phobias and Fears

• Animal phobias- Fear of snake, spider, and dogs
  are such examples.
• Natural environment phobias- Fear of heights,
  storms, and dark are such examples.
• Situational phobias- Example such as fear of
  flying, driving, and bridges.
• Blood-Injection-Injury phobia- Fear of needles
  or other medical procedures

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Physical Signs and Symptoms

• Difficulty breathing
• Chest pain or tightness
• Trembling or shaking
• Racing or pounding heart
• Feeling dizzy or lightheaded
• Sweating
• Hot or cold flashes, tingling sensations

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Emotional Signs and Symptoms

• Feeling of overwhelming anxiety or panic
• Feeling an intense need to escape
• Feeling unreal or detached from yourself
• Fear of losing control or going crazy
• Feeling like you are going to die or pass out
• Feeling powerless to control your fear

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Help for Phobias and Fears

• Make a list- Make a list of the frightening
  situations related to your phobia.
• Build your fear ladder- Creating the ladder, it
  can be helpful to think about your end goal and
  break down the steps needed to reach the goal.

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Help for Phobias and Fears

• Work your way up the ladder- Stay in the
  situations long enough for your anxiety to
  decrease. If a step is too hard, break it down
  into smaller steps or go slower.
• Practice- Its important to practice regularly.
• Relaxation techniques- Breathing relaxation
  exercise help to avoid anxiety situations
• Other Tips- Daily exercise, yoga, meditation are
  help to avoid anxiety situations

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• Overcoming Agoraphobia Extreme Anxiety Disorders

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