Should You Deal With Your Phobia on Your Own

Should You Deal With Your Phobia on Your Own Phobias Print Should You Deal With Your Phobia on Your Own? By Lisa Fritscher Lisa Fritscher is a freelance writer and editor with a deep interest in phobias and other mental health topics. Learn about our editorial policy Lisa Fritscher Medically reviewed by Medically reviewed by Steven Gans, MD on August 05, 2016 Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital. Learn about our Medical Review Board Steven Gans, MD Updated on October 22, 2019 Peopleimages/E/Getty Images More in Phobias Causes Symptoms and Diagnosis Treatment Types If you suffer from a phobia, youre probably all too familiar with the advice used by friends and family who are trying to help you deal with it: Suck it up. Be a man. Get over it. Some people assume that offering statistics can help you face your fear. You are X number of times more likely to get struck by lightning/run over by a speeding bus/hit by a baseball than you are to die of (whatever your fear is). Although these words of wisdom can motivate and encourage people who are experiencing everyday nerves, they can actually be paralyzing if youre suffering from legitimate phobias. Why? You already know that your fear is irrational. Being reminded of its irrationality can, paradoxically, make the fear that much stronger. Confronting Your Phobia Its almost always possible to confront a feared situation. How you react to that confrontation, however, depends on many factors. A severe, deep-rooted and long-lasting phobia is much more difficult to confront than a mild one that just recently developed. 4 Healthy Ways to Face Your Fears When youre already nervous or stressed out, confronting a phobia is more difficult than when youre calm and relaxed. Confronting multiple triggers, such as crowds and loud noises, is harder than dealing with a single triggering situation. Dealing With a Phobia On Your Own Our reactions to phobias can be as different as the things that trigger them. Some people run away. Others cry. Some people become angry and hostile. Some freeze in place. Think about the times that you have accidentally run into a situation that triggered your phobia. Intentionally placing yourself into the feared situation will likely trigger a similar reaction. Some people find that when they intentionally confront their triggers, the sense of control it gives them lessens their reactions. However, this experience is by no means universal. The Dangers of Dealing With a Phobia   Flooding is a mental health technique in which a person who suffers from a phobia is immersed in a triggering situation. However, the technique is used by trained mental health professionals, often alongside other techniques like  breathing and visualization exercises. Trying to perform flooding on your own may cause you to panic or display uncontrollable behavior, and it could even make your phobia worse. Some phobic reactions can lead to potentially dangerous behaviors. If your tendency is to run away from a trigger, attempting to confront a fear of heights by perching on a roof ledge could end tragically. If you tend to lash out physically when confined, confronting your claustrophobia at a densely packed event could cause trouble. Is It a Phobia or Just a Fear? It can be tough to tell the difference between a fear and a phobia. If your fear causes more than a mild butterflies in the stomach reaction, your fear may be a phobia. If you generally find yourself avoiding a particular situation or obsessing about an upcoming confrontation, or if you display dramatic reactions such as running away, shaking or crying, its probably safe to assume that you may have more than a simple fear. What Is a Phobia? How Should You Deal With a Phobia? Consult with your family doctor or a trained mental health professional about any fear that seems severe or affects your life. Many phobias can be treated in just a few sessions using a combination of therapy techniques and, possibly, medications. You may learn coping techniques and strategies, confront the root of your fear or work through a process known as systematic desensitization in which you are gradually exposed to the object of your fear. While its tempting to try to deal with a phobia on your own, professional guidance can increase your chances for success and ensure that you dont accidentally make things worse in the process. The next time a well-meaning friend tells you to get over it, tell him or her that youre working through your fears in a responsible way. The Goals of Treating a Phobia