Phobias
It’s normal to be afraid, for example, we might be afraid of the loud sound of thunder or performing in front of lots of people.
But phobias are different, these are very strong fears of certain things or situations which do not go away. You feel afraid every time you see or experience the source of your fear. To cope, you might avoid the situation or thing that scares you. For example, if you have a phobia of dogs, you may avoid walking to school, in case you meet a dog walker.
What having a phobia feels like
Having a phobia is similar to having anxiety. However, you experience it when you think about your feared thing or situation. It can also happen just before or during your experience of it. You might feel:
● Nauseous
● Short of breath
● Your heart racing
● An overwhelming desire to escape the situation
● So overwhelmed that it leads to a panic attack. A panic attack can make you think something awful is going to happen. You may feel trapped or like you might lose control. Some children say that panic attacks make them feel like they can't think straight or like they might die. Having a panic attack can feel very dangerous, but it’s not life-threatening and often only lasts for a short while
Tips to help with a phobia
● Exposing yourself to your phobia is one of the best ways to overcome it. Create a hierarchy of situations that make you feel least scared to most scared. You may find it helpful to attempt them from the least anxiety-provoking. Only try this if you feel comfortable doing so. Get professional support if you find it difficult to do it on your own.
● Practise deep breathing exercises by breathing slowly and deeply. This will help your body to relax.
● Think of a safe and relaxing place such as a beach or a park, or of someone who makes you feel safe.
● Do something that will help you feel calm and safe. For example, listening to music, drawing, or completing a jigsaw.
● Use the 5 senses grounding technique. This grounding technique can help distract yourself from negative thoughts by bringing your attention to the present moment.
● For physical reassurance, sit with someone you feel comfortable with. If appropriate, hold their hand or give them a cuddle.
● Reassure yourself that the anxiety will pass and that you will be okay. When you are experiencing difficult emotions such as anxiety, it can feel like the emotion is never ending but emotions are a lot like waves. They start small and can get higher and peak. When our emotions are at the peak it can feel overwhelming but just like a wave when anxiety is at its highest it will fall and get smaller.