Our fears are designed to protect us, but sometimes they make our life unbearable, placing prohibitions and restrictions where it is not necessary. In this article, I'll show you how doing it yourself can help you get rid of your phobias.
1. Learn to relax your body. Relaxation is contrary to the physiology of fear and is calming. In order to learn how to quickly relax in a stressful situation, you need to practice well for several months. Twenty-minute daily workouts will show good results.
Lie on the floor and alternately force different muscle groups: toes, feet, calves, thighs, buttocks, back, neck, shoulders, arms, palms, muscles of the face and head. Then tense your entire body at once and relax. Stay in this state for 5-10 minutes, remember your feelings.
2. Master breathing techniques. They are based on slowing down your breathing during fright. Breathe in for a count of 5 and exhale for a count of 5. If you have an opportunity to retire, breathe into a paper bag, firmly applying it to your face or in the palm of your hand folded into a boat. This will help raise your carbon dioxide levels, which will calm you down.
3. Stop avoiding situations and places that you fear. Approach this gradually. Imagine first, relieving tension with muscle and breathing relaxation, and then approach the subject of your fear in reality. Look from the side first, get closer the next day, and so on until you reach the minimum distance. In the process of overcoming, you can use the help of friends.
4. Do not forget that your lifestyle affects the speed of your "recovery". Unresolved problems, poor sleep, stress, fatigue, chronic diseases slow down the healing process. Try not to put on the back burner something that will not be resolved by itself.
5. Give yourself enough time to overcome your fears. Don't give up if you feel familiar symptoms again after a long period of remission. Keep working on yourself and remember that getting rid of fears and phobias is quite real!
