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Anxiety of Phobias: 5 Self-Help Tips; 2 Tips with Support

Phobia is fear.  Fear comes in two stages;

That which we actually face

That which we fear we might face

     Fear is what has kept us alive on this planet from day one.  We all know flight or fight.  At times we are not able to do either. Fear can be managed though. We do it all the time. Intense fear can also be managed; albeit more difficult.

Phobia is something else again.  This is intense, irrational fear- an anxiety disorder.  A life-disrupting disorder. Many manage phobias as well- Extreme phobias, not so much.

Let’s look at its management: 5 Tasks

Step 1: Learning about anxiety and phobias All the worries and physical feelings you are experiencing have a name: ANXIETY. Learn the facts about anxiety.

Fact 1: Anxiety is normal and adaptive because it helps us prepare for danger. Therefore, the goal is to learn to manage anxiety, not eliminate it.

Fact 2: Anxiety can become a problem when our body tells us that there is danger even when there is no real danger. But take heart, Phobias CAN be successfully managed!

Step 2: What is the real fear? Avoid wasting time trying to overcome the wrong problem Make sure you work out what exactly about the object or situation is frightening. Is it the noise it makes? Or the way it moves? Is it the fear of being trapped?

Step 3: Realistic Thinking Examine your thoughts, and decide whether the worries are unrealistic. Is your phobia unrealistic, or, at least very unlikely.

Step 4: Learning Relaxation Learning relaxation techniques can help you to reduce feelings of anxiety that occur when you are about to face, or anticipate facing, a feared phobic situation. Calm Breathing is a strategy that you can use to calm down quickly.

Step 5. Face Fears Facing fears in a gradual and consistent manner is the most effective way to overcome fears and phobias, and is called “exposure”.  If you fear an object, for example, you may start by drawing a picture of it.  Then Look at a magazine picture. Next watch a video.  And so you expose yourself gradually. (

The next phase of Step 5 becomes most difficult;

  1. Gradually and repeatedly exposing yourself to the feared object or situation in a safe and controlled way
  2. Building on Bravery Learning to manage anxiety takes a lot of hard work , persistence and practice, practice, practice.

Here is where you could use the help of a fellow mental health profession:

This is where we at Counseling on Demand come in.  We can actually be there with you.

Unfortunately, traditional psychotherapists don’t usually make the trip to be there with you.  If they do, it can become quite expensive. Not us. This is where Counseling on comes in. We are in a unique position for this. We are online and on your smart phone with you. We can dialogue with you as you face your phobia- even if you panic!

Here’s how it works:

First, your Counseling on Demand therapist will Skype, Facetime, Hangouts, etc. you face to face, walking you step-by-step through desensitization (also termed Exposure Treatment). It begins by gradually imaging yourself in anxiety-provoking situations while learning how to relax through your feelings of apprehension, while picturing yourself in places or situations that typically trigger panic attacks, but not actually be there just yet.

Next, we will guide you through relaxation techniques to work through your fears and anxieties, preparing you for actual exposure to your phobia.

Finally, we will accompany you there, little by little. And, actually be there with you.  Yes, with you.  You won’t be there alone. Here’s how. Together we will schedule the actual exposure event so that you may see and talk to your therapist on your smart cell right there in your hand when you are there that day.

Any member of our team can help you to get through all of this.  You can easily match up with your counselor.  It can be done quickly and conveniently.

We are online. No need for you to leave home for your initial contacts. We can get you through, beginning to end. Remember, we can even be there during the panic attack to talk you through it.

That’s us,  You need not go through this alone.  You needn’t wait for an appointment.  We are always there for you.  You can begin in 24 hours or less.

With our support, you can get through these times.  Talk Therapy is not just talk.  It is the formation of a unique relationship.  It’s the relationship itself that heals.

Why online??? Online, you can get help NOW.

Contact us now.  Talk to us now- free consultation.

Call, email, text or talk face-to-face via Skype, Facetime, Hangouts, etc. on your computer, cell phone or tablet- even on your E-Book.

We are just a click away.

I am the Founder and CEO of Counseling On Demand with a Master's Degree in Marriage and Family Therapy with over 25 years of experience in helping Individuals, Couples, Adolescents, and Families who struggle with a wide variety of Life's Challenges. I thus have developed an Array of Effective Counseling Tools and Evidenced-Based Interventions to help you towards Your Road to Better Mental Health and Wellness. You are Never Alone...I look forward to meeting with you or your family member soon!