If you’re having trouble pinpointing your phobia, write down a list of the things that scare you. You may be able to isolate the true fear.
The act of writing down your goals can actually help you succeed. You’re more likely to write down detailed, achievable goals, rather than vague ones. You’ll also be more committed to sticking with them. [3] X Research source
Realize that your coping strategy should change as you encounter and achieve goals. While you might initially cope by distracting yourself, you may eventually be able to face your phobia for small periods of time. [4] X Research source
It is normal to feel anxious if you look down from a skyscraper. On the other hand, turning down a dream job just because it happens to be at the top of a skyscraper, is not helping you achieve your goals/dreams. Many people feel anxious about getting shots or having blood drawn. Shots can be painful. It is when someone starts to avoid medical examinations and treatments just because he or she might get a shot, that the fear becomes problematic.
Try to work on a relaxation technique that can be done anywhere at anytime. This way, when you encounter your phobia, you can overcome your fear. Don’t be afraid to ask someone for help if you find yourself stuck, or unable to work through an item on your list. They may be able to help you work through your fear.
Bad fortune-telling: Telling yourself that the bridge will collapse when you cross it, the elevator will fall when you get on it, or that you will stutter and freak out when making your speech. Over-generalizing: Worrying that every dog will try to bite you because a certain poodle did that once to you when you were a kid. Catastrophizing: Taking simple events, such as someone coughing, and imagining the worst possible scenario—such as the person having the swine flu, and you contracting it. [10] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
That dog has a leash, and the owner is holding tightly onto the leash. The dog is very small. I can easily outrun it if it does try to chase me. The dog is playing with people and other dogs. He is unlikely to be aggressive.
This does not mean that you should abandon a rational fear. If that bridge really does not look safe (it is rotting and molding, there are planks missing, and the ropes or fraying), then yes, it would probably be wise to avoid that bridge.
The ratio between successful plane flights and plane accidents is very high. That plane has a very high safety record. There have been no accidents recorded on that type of plane. The pilot and co-pilot are very experienced. Everyone was checked thoroughly before boarding the plane. There is no way someone could have brought on a weapon or a dangerous substance. I’ve heard of many survivor stories from plane crashes.
Remember, it’s not just sleep quantity that’s important, but sleep quality, too. Make sure you stick to a regular sleeping schedule, avoid caffeine, alcohol, and sugary foods right before bed, and keep your bedroom quiet and dark.
Try to get 2. 5 hours of moderate intensity activity, like brisk walking, or 1. 25 hours of vigorous intensity activity, like jogging, each week. You can also go for a combination of the two! To get the most out of your exercise, do little each day, rather than cramming it all into the weekend. Find an exercise you like! You might enjoy dancing, biking, or taking a group class. Yoga has been shown to be particularly helpful in reducing anxiety, so consider giving it a try.
When you feel your mind start to wander, gently redirect your attention to your breath. Start out by practicing this technique for five or ten minutes each day, working up 45 minutes or an hour over time.
Mix a few drops of essential oil into a carrier oil, such as coconut or jojoba, and massage it into your skin. Add a few drops of essential oil into your bath. Consider making some homemade bath products using essential oil. A simple sugar scrub consists of 1 part sugar, 1 part coconut or olive oil, and a few drops of essential oil. [20] X Research source Make your own oil diffuser by filling a bottle with warm water and adding 20 to 30 drops of essential oil. Stick some differ reeds into the bottle; the reeds will soak up the scented water and release their scent. [21] X Research source
Another skill that helps with anxiety is mindfulness. When you are feeling anxious, focus on the sensations associated with your anxiety instead of trying to push them away. This can help you become more accepting of your anxiety, rather than letting it overwhelm you.
Consider attending a self-help group for people facing similar fears. You might benefit from talking with and supporting others experiencing the same challenges you are.
A self-help book could also be helpful if you learn better through reading and analyzing written material.
