Fear is often a logical response. It can alert you to danger or unsafe situations. However, fear sometimes inhibits you from doing what you need or want to do. Therapy and medication can be effective in treating irrational fear; however, self-help methods can also empower you to overcome the fears that stand in your way.
Organize and Plan
Public speaking is one of the most common phobias. Practice your speech or presentation for friends and family. Have your notes well organized and confirm how the room will be set up. Being well prepared can help you deal with other sources of anxiety as well, according to the Mayo Clinic. Developing a budget can also lessen financial anxiety. Knowing that you have a treatment plan in place can also help you deal with panic attacks.
Seek Support
A support group can counteract the feeling that you're the only person who has ever faced your particular fear or phobia. Support groups also provide an outlet for you to talk about your fears without needing to explain yourself. Social interaction with family and friends can eliminate the sense of isolation and decrease the effect of you worries, the Mayo Clinic advises.
Face Your Fear Head On
Immersion therapy, where you face the object of your fear directly; implosion therapy, where you listen to repeated descriptions of your phobia; and virtual reality therapy, which is a 3-D recreation of a phobia or a situation that provokes fear, require you to face the object of your fear directly, yet remain in a safe, controlled setting, according to Psychologist World and Science Daily. These therapeutic approaches allow you to increase your tolerance for your phobia until the phobia disappears, or diminishes to a manageable level. They are often successful in treating phobias such as fear of flying
Take Small Steps
The Mayo Clinic advises taking small steps in overcoming a fear or phobia. Use a friend, family member or a support group as a home base where you can safely retreat if you become overwhelmed. Gradually increase your exposure to the feared object or situation with each attempt or encounter.
Practice Relaxation and Self Soothing
Relaxation and self soothing are important tools in learning to face irrational fear. Meditation and deep breathing lessen your vulnerability to stress, according to HelpGuide.org. However, the Mayo Clinic warns against excessive use of alcohol and illegal drugs, which can actually make your panic and anxiety symptoms worse.
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