Almost everyone is afraid of something, whether it's heights, flying in an airplane or seeing a big hairy spider. Most of the time these fears don't affect a person's daily life or keep them from doing things they need or want to do. But some people have fear that is so strong that it does interfere with their daily lives. A very strong fear that causes a physical reaction is called a phobia.
You don't want a fear of dogs to keep you from visiting with friends, or fear of flying to ground you for life. If you suffer from an overwhelming fear or a phobia of something, it's important to get control over it and learn how to conquer your fears and get on with your life.
Step 1
Face your fears head-on. You may need therapy to help conquer your fears, and one type is called exposure therapy. In this type of therapy, you slowly expose yourself to whatever you're afraid of and allow yourself to become desensitized to it. By exposing yourself gradually to the object of your fear, you slowly begin to see the object more rationally and your fear begins to subside.
Step 2
Determine if your fear is irrational. Confront your own thoughts, and question them. Find out if there is any truth or likelihood to what you're afraid of--for instance, have you ever known anyone who has been attacked by this dog? What are the statistics on plane crashes? What will that spider do to you?
Step 3
Think about your worst case scenario, and how you would handle it. Come up with an action plan. Consider what you would do if you were confronted by a loose dog on the street, or a big spider in your house. Come up with a solution that gives you some control over the situation--that will help to alleviate your fears.
Step 4
Teach yourself to relax. When you see something that you're afraid of, you automatically tense up. When you feel your body tense and your heart start to race, learn how to relax yourself and control your fear. That means trying some deep breathing, using visual imagery to picture a peaceful scene, and meditating to take yourself away from the frightening situation.
Tips and Warnings
- Don't get discouraged; keep trying and working toward conquering your fear. Don't let fear control your life. Even a simple fear can keep you from enjoying life if you let it. Seek professional help if you need to.
- Remember to go slowly, and gradually try to overcome your fears. Don't push yourself before you're ready.
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