Understanding and Overcoming Fear
Most people experience fear in some capacity, but for some, fear can become crippling. Those who are living with phobias often find that normal, everyday places or activities create a sense of fear and panic that can be debilitating. While it’s not always easy to overcome a phobia, there are steps that you can take to better understand and manage your fear.
The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-V) defines a phobia as a “marked fear or anxiety regarding a specific object, activity, or situation.” People living with phobias avoid or endure a situation with intense fear and distress. Common phobias include fear of heights, fear of flying, fear of public speaking, and fear of needles.
There are several types of phobias. Specific phobias, which are the most common, involve fear of specific objects or situations such as animals, heights, or flying. Social phobias are fears related to social settings, such as fear of public speaking or fear of embarrassment. And finally, agoraphobia is the fear of being in large crowds or open spaces, or the fear of leaving the home.
How to Manage Your Fear
According to the Anxiety and Depression Association of America (ADAA), the first step to managing phobias is to recognize your fear and understand what triggers it. Once you know what your triggers are, you can take steps to reduce your exposure to them, which can help you manage your fear more effectively.
Cognitive-behavioral therapy (CBT) is another option for managing phobias, and can be very effective. CBT involves working with a mental health professional to identify and change thought patterns and behaviors that are contributing to your fear. During cognitive-behavioral therapy, you may be asked to expose yourself to the fear and learn how to cope with it in a constructive way.
If CBT is not an option, there are techniques you can use on your own to help manage anxiety. For example, relaxation techniques such as deep breathing and guided meditation can be helpful in reducing your fear level. Mindfulness activities such as journaling or coloring can also help you manage stress and reframe anxious thoughts.
The ADAA also suggests seeking support from friends, family, or a mental health professional. Talking to someone about your fear can help you feel less alone in your struggle. You can also join a support group for people who have similar fears. This can help you learn new skills to cope with your fear as well as provide emotional support.
It’s important to remember that living with a phobia does not have to be a life sentence. With proper treatment and self-help strategies, you can learn to manage your fear and live a more fulfilling life.