Phobia is a state of intense fear that people feel towards different objects, beings and situations. For example; There is a wide range of phobias related to phenomena such as height, darkness, airplanes, cats and dogs. When we look at the development story of phobias, we see that they usually involve negative experiences in childhood. But there are exceptions to this. It is possible to develop a phobia even after seeing a person with a specific phobia. Because, like our behaviors, our fears are something learned. Another example of this could be media tools such as television and computers. For example; Once upon a time, a horror movie about a shark called Jaws was very famous. Some of the people who watched this movie have never seen a shark in their lives, and even if the probability of seeing it is very low, a phobia has been observed. People avoided swimming in the sea, and even if they did, they experienced that state of anxiety. It is possible for phobia to develop in situations such as a traumatic memory and learning of the phobia.
So, how can we cope with our phobia?
Evaluate your phobia realistically.
This is the part where people actually have the most difficulty. Distorted cognitions need to be studied and this is a part that requires awareness. While writing this article, I will proceed through a specific phobia example so that it is more understandable. For example, let's say we are considering cat phobia. At this stage, we first need to ask ourselves some questions and answer them.
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When I see a cat even across the road, I get very scared and run away.
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So, what would happen if I got a little closer to the cat?
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It might attack me or scratch me.
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What would I do if the cat attacked me?
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I would ask for help, I would go to the hospital
In this section, you actually face the reality of your phobia. It will relieve you to know what to do when you encounter this situation that has affected your life for years.
Create a hierarchy of the size and shape of your fear.
If we use the example of cat phobia again, You need to score the situations of your phobia. is. First, make a list of the situations you fear and avoid related to cat phobia. I will make a sample list to help you.
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Looking at the cat picture
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Standing on the path where the cat is
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Passing close to the cat
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Standing right next to the cat
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Sitting next to the cat
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Petting the cat's head
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Cutting the cat on your lap
These situations may worsen and You can adapt it to yourself. Rate the hierarchy you created out of 100. Then, start from the situation that will be least difficult for you to do. So, how do we calm ourselves when confronting our phobias?
Learn relaxation exercises.
When you write about relaxation exercises, you can access a lot of content on the internet. You can apply these and choose the ones you like or the ones that are best for you. But the simplest exercises are based on breathing exercises and imagination. Everyone uses a different method in breathing exercise, the method I use most is the 4-2-4 rule. Inhale for 4 seconds, hold for 2 seconds, then exhale for 4 seconds and continue this until you calm down. In addition, if you close your eyes and try to imagine yourself in a peaceful environment, it will help you relax.
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