How to Cope With Phobias

Phobias go far beyond normal nervousness and anxiety. Phobias are crippling irrational fears that can impair a person's normal functioning and even cause physical symptoms. Some sort of professional help is usually required to help a person overcome a phobia, but treatments have a high rate of success. Learn how you can cope with your phobias effectively.

Instructions

• 1

  Assess your situation. Experiencing discomfort or uncertainty about something is normal, but if your fear is uncontrollable and disrupts your life, it may be a phobia. See a physician who can determine if your anxiety has a physical cause. Your doctor may refer you to a counselor, psychologist or psychiatrist for treatment.

• 2

  Recognize and rate your fears. Keep a log or journal of what happens when you find yourself exposed to your phobias. Rate your anxiety on a scale of one to ten. Take note of factors such as your physical proximity to the source of your fears.

• 3

  Practice relaxation techniques. Positive visualization and slow, deep breathing help by signaling your brain to tell your body to calm down, which can lessen your reaction to your phobias. Many people find yoga classes especially beneficial for learning to cope with phobias.

• 4

  Talk to your doctor about medications like sedatives and antidepressants that can help you relax and reduce your anxiety. You should use sedatives infrequently, whereas you can maintain a course of antidepressants for an extended period of time.

• 5

  Ask a medical professional about behavior therapies like exposure therapy, desensitization and cognitive therapy as treatments to help you cope with your phobias.