Due to the deeply personal and sometimes anti-social nature of monophobia, many sufferers of this disorder have trouble accessing resources or diagnosing the condition for themselves. Most commonly, diagnosis of monophobia occurs after a significant lifestyle change that removed a key person or location from their life. While most cases require professional psychological or psychiatric treaments, there are a number of techniques and coping mechanisms that can help to improve symptoms.
Unfortunately, one of the worst things to do when trying to improve monophobia symptoms is to avoid the triggers of anxiety. This only helps to reinforce the behavior and fears. However, exposing yourself to the triggers of your monophobia or other anxiety disorder can be a risky endeavor. If your symptoms have become too severe to handle yourself, or if you suspect that they might become too strong, always seek professional medical help for safety and monitoring throughout the process.
If you find your monophobia is causing increased anxiety, one of the first lines of defense is to combat the negative thoughts or feelings you might be experiencing. A great way to do this is to keep a log of your fears and anxiety attacks. Whether you start a blog, keep a traditional written journal or just make notes on a calendar, this can help you to identify trends in your anxiety and monophobia and attempt to address them.
While it might initial seem counterproductive, allowing yourself a set time during the day for anxiety can help as well. During this time, allow your anxiety and thoughts to run their course, then spend a short time writing about them or noting them. This can help to bring the roots of your anxiety and monophobia to the surface. If you are having trouble coping with the direct symptoms of an anxiety attack, deep breathing techniques can help to promote relaxation and help you regain control of your thoughts and anxieties.
Another great way to improve your monophobia symptoms is to lead a healthy lifestyle. This will reduce your stress and anxiety and help to lower the intensity and frequency of attacks. Regular activity or exercise, a healthy diet, plenty of sleep and reducing alcohol and nicotine consumption can all results in lower stress and anxiety levels. While it is not a magic cure for anything, these simple steps can certainly make a noticeable difference in your day to day living with monophobia.