This article was taken from the October 2011 issue of Wired magazine. Be the first to read Wired's articles in print before they're posted online, and get your hands on loads of additional content by subscribing online. "When normal anxiety reaches a point where you no longer feel in control, that's a phobia," explains Robert Edelmann, professor of forensic and clinical psychology at Roehampton University. Whether it's arachnophobia (spiders), pteromerhanophobia (flying), coulrophobia (clowns) or trypanophobia (injections) many phobias are treatable at home. So, tackle your greatest fears with Edelmann's guide.
1. FACE YOUR FEAR "The first part is to approach the thing you're afraid of," says Edelmann. "Think in terms of graded exposure: start off with something you think you might be able to manage on a good day. So if it's a fear of spiders, you might be able to pick up a tiny spider in a jar and put it outside. Then you can increase the difficulty."
2. LEARN TO RELAX
Control yourself with counter-conditioning. "A typical response to fear is your heart rate increases, and you start sweating and shaking," says Edelmann. "One coping strategy is progressive muscular relaxation." Focusing on the various muscle groups, tensing and relaxing one by one while breathing slowly, will help maintain bodily control.
3. TALK TO YOURSELF
When people are anxious they catastrophise: the first thought is not, "I can manage this," but "Oh God, how am I going to cope?" "Recognise your pattern of thinking, and talk yourself through it," says Edelmann. "Say aloud, 'I can manage this.' Talking to yourself isn't the first sign of madness -- it's the first sign you're doing something to help yourself."
This article was originally published by WIRED UK
