Effective techniques for phobias

What can I do if it limits me more and more? How am I going to get over it if as soon as I get close the anxiety increases? The incubation of anxiety is a fundamental aspect in the maintenance of phobias. Did you know that our nervous system cannot sustain a high level of anxiety over time? Let's say that "he ends up getting tired" and finally that activation decreases. Therefore, the challenge is to overcome that time, from when it is activated until it "gets tired", progressively increasing our tolerance to discomfort. In this sense, avoidance is counterproductive (even if you feel that your system "rests" by being safe) since it prevents coping and reinforces an intense and immediate response the next time, because the brain interprets that it has been adaptive to flee since you have survived. In this case, we have not allowed the brain to discover that such a threat is not real.

The most effective techniques in the therapeutic approach to specific phobias (fear of animals, objects or specific situations) are:

Controlled and progressive exposure

It is the technique par excellence with the greatest effectiveness. Depending on the degree of avoidance, various modalities can be applied, starting with an exposure in imagination, moving to an exposure to photos/videos, up to a "live" exposure.

Diaphragmatic breathing and progressive muscle relaxation

The objective is to reduce the hyperactivation of the Autonomous Nervous System (ANS) responsible for the fight/flight response to a threat.

Systematic desensitization

Combination of relaxation techniques with gradual exposure to the phobic stimulus.

Identification and modification of Automatic Negative Thoughts (ANP)

Point out and change the thoughts that are activated automatically and that reinforce the perception of threat, which increases fear and your bodily sensations.

Operant modeling

It consists of observing how another person (it could be the psychologist) interacts with the stimulus without suffering unpleasant consequences, meanwhile, you remain in that observer position without fleeing or avoiding, increasing tolerance to discomfort. Then, with help, you will make successive approaches to the stimulus, tolerating a certain level of anxiety.

Addressing phobias is complex and requires intervention guided by a professional. If you have tried to face fear on your own without obtaining the expected results, or feel that the time has come to try a more focused treatment, do not hesitate to contact us.