How to Deal With Being Afraid of the Dark

Nyctophobia, or fear of the dark, causes individuals to perceive danger and experience anxiety in dark spaces, compelling them to sleep with a light on or avoid going out at night. While a fear of the dark can affect a person at any age, it is most common in young children, who cannot yet distinguish fantasy from reality. In most cases, fear of the dark can be quickly overcome with proper support.

Instructions

Children

• 1

  Talk to your child about his fear of the dark and listen carefully to what he has to say. Explain what fear is and emphasize that it is normal and temporary. This helps your child feel safe and reinforces the idea that you understand what he is going through.

• 2

  Remain patient and calm when dealing with your child's fear of the dark. Do not exaggerate the situation, tease the child or dismiss fears as "silly". The child's fear is real even if its object is not.

• 3

  Avoid telling children that a monster, like the boogeyman, will get them if they do not behave. Young children often believe in monsters and cannot distinguish statements like this as a joke.

• 4

  Limit your child's television viewing to age-appropriate options. Images from the news, shows for adults and older children and even cartoons aimed at older children can be disturbing to young children. Books should also be chosen for age-appropriateness to avoid frightening images and subject matter.

• 5

  Establish a relaxing bedtime routine for your child. Avoid television and stimulating books. Instead read a calming story, play soft music or spend time talking quietly with your child.

• 6

  Avoid giving credibility to your child's fear of the dark. For example, instead of telling your child you will check the closet or under the bed for monsters, show the child that only his belongings are in these areas.

• 7

  Provide your child with security items. These might include a favorite blanket or toy or a nightlight. Security items help a child feel empowered to face fears.

• 8

  Talk to your child's doctor if the fear lasts longer than a few weeks despite your efforts to help the child overcome it. Inform the doctor of any situations or events that may influence the child's fear, such as divorce, the death of a loved one or pet, a move or the birth of a new baby.

Adults

• 9

  Learn about nyctophobia. An understanding of the phobia is an important step in overcoming it. Information about nyctophobia and its treatments is available online, see the Reference and Resource sections.

• 10

  Identify potential causes of your fear of the dark. These might include major life events, such as the loss of a loved one, fear of a violent event, like a break-in, or anxiety caused by a frightening book or movie. Determine whether these fears are founded in logic.

• 11

  Practice relaxation techniques, such as deep-breathing exercises or meditation. Use these skills to relax when you begin to feel anxious in a dark space.

• 12

  Establish a relaxing nighttime routine. Avoid television programs and books that contain upsetting material. Instead, focus on activities that calm and relax you, such as prayer or meditation, listening to soothing music or taking a warm bath.

• 13

  Talk to your doctor or a mental health professional if your fear does not improve with lifestyle changes. A doctor can assess your condition and recommend treatment options, such as exposure therapy or anti-anxiety medications.