To show you how long phobias have been with us there was a doctor, overwhelmed with terror as soon as he heard the first note of a flute being played. He would cower away from the sound of the flute as quickly as he could in horror from the noise. The name of the doctor was Hippocrates, and the fear is called aulophobia. Who would think that the sound of a melodic instrument would cause such anguish?
Phobias are very debilitating to the individuals that suffer from them and there are as many different kinds of phobias as there are people that have a fear of them. There are 3 types: single, social and agoraphobia. The first is avoiding your particular fear. It could be a certain place situation or an object. The second is for people who fear losing control in public gatherings because they think other people are watching them and waiting for them to humiliate themselves. The third is agoraphobia: a fear of unfamiliar places.
In all of them is an impulse of fear and of having a sudden attack and losing control. It is not being in control, which is the fear. A phobia is always irrational, it is thinking of it that causes the fear. You have to avoid thinking negative and seeing terrifying images. You have to think positively. Write down positive thought that will help you to overcome your fear when you have to deal with it. Not confronting your fear means you will never free yourself of it.
Try exposing yourself a little at a time. If you have fear of spiders (arachnophobia) looking at a picture of one for a few seconds and slowly increasing the time you look can have a beneficial effect. Then when you are at ease with that look at a dead one and then when you can cope with that a live one until ultimately you can control your fear of spiders. This method can be applied to all phobias by adapting it to your particular fear. Each time you feel some fear, tackle your fears head on a bit at a time and you will see your worse fears do not happen.
Here are 7 ways to help you control your phobias:
1. Games with the mind: Is a good way of taking your mind of your phobia when you feel an attack is imminent. Time your breathing repeatedly over 10 seconds (the slower the better) do mental arithmetic in your head, occupy your time in something that needs your undivided attention is a good way to take your mind off your fear.
2. Thought patterns and the length of them is a good indicator to when you are going to have an outbreak of your fear. Grade them on whether they are high or low intensity. If you know what activates them you have the means to be able to teach yourself to controlling them.
3. If you give yourself positive thought on likely outcomes and don’t stray into areas of negativity which might trigger your fear; you have a better chance of success if you stay optimistic Think: “there is a pot of gold“ at the end of the rainbow or when I get on that plane I am 3 hours away from those sandy beaches and the waves breaking on the shore. Not: “the planes going to crash“ if I get on it.
4. Operating in relative calm with the fear of an attack at anytime hanging over you is a big accomplishment. Successfully dealing with it gives you a possible way of finding an answer to controlling your phobia.
5. If you suffer from frequent attacks it may be because you are sensitive to caffeine. People that get repeated outburst are more than likely very sensitive to caffeine. You need to remember that you also get caffeine in tea and some soft drinks, as well as coffee so check the can or bottle before you drink.
6. Adrenalin plays a big part in panic attacks, because you have excessive amounts in your body during an unexpected incident. To burn up the adrenalin you must move around or exercise, do not sit cringing waiting for it to go away.
7. If for some reason you cannot move around try tensing and releasing the muscles in your body. The big muscles like your thigh, arms and legs or whichever muscle you can use. This will help to disperse the adrenalin.