You Can Learn How To Overcome Your Fear Of Heights Quickly And Easily

Have you ever wondered how to overcome your fear of heights? People who do not have a fear of heights do not realize how terrifying of a fear it can be. Being afraid of heights is often very different from being terrified of heights. If you have ever noticed that you feel as if your heart is going to explode in your chest at the thought of going too high or you have actually been frozen in fear when you notice that you are higher than there is a good chance that you may have acrophobia.

Millions of people are somewhat afraid of heights, but having acrophobia is quite different. If you feel that you may have this condition, simply going to the top of a tall building will not cure your fear. Overcoming your fear may not be possible on your own. There are many people who think that they can place them in a situation that makes them uncomfortable and it will stop make their fear vanish completely. This is not the case at all. If you are terrified of heights, it is an involuntary reaction. That means that it is something that you can not control. You can not simply talk yourself out of the fear. If you try to jump out of a plane, climb a high building, or get into an airplane, there is a good chance that you could have a very negative, possibly even life threatening physical reaction to the fear that you experience.

There is hope available to you though. Hypnosis has been shown to be a very effective way to treat acrophobia. It will change the way that you feel about the heights and then help you be able to cope with them on a more rational level. Hypnosis is something that has been tested and proven over the years. It is a great way to help yourself feel more in control over the hysteria that is going on inside of you. Hypnosis does not take long and will allow you to see results very quickly. Prescription medications can be prescribed to help you deal with the anxiety that you feel from the fear of heights, but it will not help you overcome the fear. You can get a grip on the plague that has been terrorizing you for years by simply changing the way that your body thinks about heights through hypnosis.

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How to Eliminate Your Fear of Dentists

The fear of dentists is more common in adults than you would think. It's understandable when a child is scared to go to the dentist, but why would a dental visit spark this fear and anxiety in adults? There are various reasons adults give for their dent phobia. They range from things such as fear of the dental tools and the noise they make to the anxiety caused by painful procedures. Some individuals are so afraid of dental visits that they absolutely go into a full panic mode. Here are some suggestions that could help you learn how to Eliminate your fear of dentists.

One of the newest and most popular methods of helping people get over the anxiety and fear from dental visits is hypnosis. The fear you have of dentist is a feeling that you have created in your own mind. It could be because you have had a negative experience in the past. The feeling of fear, panic and anxiety actually comes from within your individual mental state. The good thing about it is the fact that you can get a grip on those feelings and gain control.

Hypnosis as a method of elimination of phobias that weigh you down is an intense experience. It will help guide you through the mental process which will work towards totally eliminating your Fear of Dentists. By using the methods given with hypnosis, you will see some short term relief but if you use the methods as indicated for a period of approximately three weeks, you will be on your way to complete and total relief from Dentists panic.

Once you go through the process, it will make your dental visits much easier, and you will soon find that you are able to relax instead of panic. A feeling of panic is almost intolerable, especially when it's related to something like dental visits which are necessary to maintaining overall health. Routine dental visits are so important for oral health and it's so difficult to go if you are terrified of the visit itself. For some individuals, a simple dental visit becomes a huge deal and they are beginning to make excuses for why they can not go. This is a miserable predicament to be in.

Children are not the only ones who fear visits to the dentist. Adults are equally as scared when it comes time for that dental visit that could include procedures that are not always so pleasant.

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Spiders: From Terrified to Tolerant

I do not know exactly when something flipped a switch inside my brain, and my fear of spiders began. My mother informed me that I would pick up a spider, as a child, and look at them in the same way an engineer regards a mechanism of particular interest, before setting it back down in order for it to make its escape.

Then, one day, around 8 or 9 years of age: BOOM! Spiders became terrifying things to run from, and avoid at all cost. A strange change of mental course, which I can not attribute to one particular incident. Perhaps my subconscious is shielding that experiencing from me, but I am at a total loss for the behavioral u-turn.

So now I have acquainted this fear. I'm carrying it around like so much baggage. Checking room corners and shadowy places when entering rooms. Avoiding places like sheds and garages where there 'may' be a potential spider. Generally, wasting a lot of time on anxiety, if I am honest with myself.

As I live in the UK, we do not have huge, hairy, species here. The largest house spider reported was, I think, around 5 inches. Fairly big, but you will not need a phasor canon just yet. Readers living in other countries may find this diminutive, compared with local specimens. Yet, to an arachnophobic (someone who has the fear of spiders), even a modest spider appears horrific. Especially if it is against a high-contrast background, such as a white bath.

So why are we afraid at all? The rational part of our brain tells us that this creature is not life-threatening. At worst, we may get a small bite. Yet the hair on our arms and neck stand up, goosebumps appear and we show signs of stress when confronted with our imagined foe. Confrontation is a key factor. Being confronted with something, anything we are not expecting, causes our thought-process to change mental state.Hereby lies the key.

Imagine coming down stairs one morning and finding a red plastic child's toy on the bottom stair. 'So what?' you may think, if you have small children. But what if you do not have any kids in the house? Why is this 'foreign' object there at all, and where has it come from? It is this 'pattern interrupt' which wrong foots our thought process. The toy is not threatening or dangerous (unless you did not see it, and step on it causing yourself to slip) yet we are surprised to its appearance. Cue the spider's sudden appearance which gives as the same reaction. Aha! It is the overall lack of exposure during the course of the year which makes any chance meeting that more starting. Our mind begins to associate the spider with the startled feelings, which eventually turn into fear.

Even though I do not long have the fear (I'll come to that in due course), I have to admit to being started by a big spider in the bath this very morning of writing this article (how's that for irony?), Due to its sudden appearance. Once I realized what it was, I reached down and grabbed it, without hurting it (I hope), before expelling it into the garden.

Watching hapless characters in a movie run from a huge, computer generated, spider help to cement such fears into place. Even though we know it is not real. Imagery is a powerful thing. Making us all that more afraid. A vicious circle begins.

So how to break the fear cycle? My break came when I saw someone else reacting badly to a spider, and I suddenly thought 'Hold on, I do not want to go through life like that. It's time to stop this! '

Here's what I did to re-program my brain.

1) Put matters into perspective. Spiders are not dangerous. It's more scared of me, than I am of it. After all, I am HUGE compared with it. So it makes no sense for me to be fearful.

2) Most of the year I will not see a spider, and I do not want to use the reminder of the year checking for them.

3) Close my eyes, while sat somewhere comfortable, and think of the last spider that I saw (in real life – not a movie). Then, imagine that I am watching a TV show of myself in that same situation. But I am in control. So, I can run the movie of the incident back and forth. speeding it up, slowing it down, changing from color to black & white, adding in funny music. Anything I damn well please. I am MASTER of the situation. Feels good.

3) Run the 'movie' in my head of my last spider incident backwards. It's there, and then it retreats – GONE. It's there, and then it retreats – GONE. Over and Over again. All the time I do this I run a Sesame Street soundtrack in my imagination to accompany the movie. Round and round in a continuous loop. Until the whole thing makes me laugh. After a while, it's just not scary and more. It's just a 'thing'. Monster status deflated like a leaky party balloon. A shadow of its former self. A little sad. Even pathetic.

I, on the other hand, feel empowered. I'm FREE! Released from previous bondage. Maybe even feeling a little guilty at my previous reaction. I giggle at myself for having felt that way, and know that it is gone. I've been a silly sausage.

Try this technique for yourself. It WORKS. It will surprise you and set you free. Your previous * ahem * 'issues' will be our little secret. Do not worry, I will not tell anyone.

Enjoy the reminder of your life, and use the time you previously sent worrying about our multi-legged buddies to do fun stuff instead.

You're my hero.

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When Man’s Best Friend Is Your Worst Nightmare

Cynophobia, the fear of dogs, can divide a room. Most people fall into either 'cat lover', or 'dog lover', categories when pushed for an answer as to their preference. So the dog-loving portion of the crowd will view someone with cynophobia as a definite strike from their Christmas card list.

After all, as phobias are irrational, a fact agreed upon even by those afflicted with this issue, it can be difficult for many to grasp how their furry, cuddly, bundle of fun, could be a source of discomfort to anyone. But what if you had received either a single bite, or a sustained attack, from a dog when you were young and impressionable? You could easily be forgiven for thinking that all dogs behaved in this way. Which, as we know, they do not. This incident can trigger a pattern, which it becomes hard to break. Cynophobia here you come!

Dogs thrive on attention, and know how to get it quickly. Jumping up on anyone, within range, is not only a form of greeting, but it almost certainly guarantees them some quality petting time from the hapless passer-by. It's almost rude not to. This jumping-up behavior is often a trigger for Cynophobics. As it can be difficult to differentiate between an enthusiastic greeting and a potential attack. Especially when accompanied by loud barking. As all dogs behaved in a similar manner, this reinforces the negative reaction pattern and strengthens the phobia. If anything, the phobia gains momentum.

Ironically, the dog is behaving the same as the cynophobic. Since the long conversations your Great Aunt Dotty has with her little 'poochikins', dogs do not understand our every word. They learn to react from observation. Domestic dogs spend the majority of their life with a different species to their own: us! So in order to communicate and socialize their reactions are based on our own. The dog knows that if it barks it gets much-needed attention. The same goes for jumping up, running and being in close proximity to the humans around it.

Phobias are patterns of behavior learned from either a bad experience or from, like the dog, observing the reactions of others to the object which is feared. The very thought of a dog entering a room, for someone who is cynophobic can initiate such symptoms as dry mouth, sweating, quickening pulse, shortness of breath, anxiety and even downright dread and chest pains in some sever cases.

OK, so now we know what we are dealing with, how can we help ourselves to overcome these negative behavioral patters? Nobody wants to be held a psychological prisoner, so sufferers can take heart that help is at hand. Two options are: desensitization and hypnosis. Medication is a bad idea. Why? Because you are only treating the symptoms of panic and fear by dulling them with drugs. It is better to put out the fire than to silence the alarm.

The desensitization route consists of gradually increasing exposure to that which you fear. In robust cases the person under treatment starts off by looking at pictures of dogs and describing how they feel about what they see. Stage two would be to be within the vicinity of dogs, such as outside a park. Close enough to see them in the background, but far away enough to feel safe. They are not doing this alone, but are accompanied by a qualified therapist who will give encouragement and monitor their progress.

Once the patient feels comfortable with their canine voyeuristic skills, it's time to move a little closer. Maybe looking at puppies in a pet shop window, or having a member of the therapeutic team bringing a dog on a leash a little nearer. The dog is controlled to combat any sudden leaps forward by the animal.

Being in the same room as a puppy comes next, then petting the puppy and finally holding a puppy. Slowly moving up through increasing breed sizes until the fear has faded.

The desensitization treatment takes time and perseverance, but the results are worth it.

A good hypnotist can usually cure a phobia within one session. I have seen phobias banished within 20 minutes (which is how I cured my previous fear of spiders). Modern hypnotists often combine a trance state within a patient in order to reinvigorate positive behavior towards the object of the patient's fear, together with Neuro Linguistic Programming (NLP) techniques. NLP utilizes positive patterns of words to change the patient's thought process away from their previous negative responses to, in this case, dogs. Often the treatment involves recalling a previous negative encounter. That episode is then 're-modeled' in a positive, sometimes humorous way, in order to view it differently. Breaking the cycle of fear and building a lasting solution. The two disciplines of hypnosis and NLP work well in harmony. The end result can be stunning for those who thought that all hope was lost.

I encourage you to explore the options mentioned further. Nobody wants to be at the mercy of their imagination. Thousand are set free each day. Maybe it's time that you joined them and started living your life to the full? I wish you every success with your soon to be freedom.

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The Evolution Of Agoraphobia

This is how the debilitating condition known as Agoraphobia, commonly known as the fear of open spaces, develops. It starts with a person who is already struggling with generalized anxiety. The anxiety sufferer will extremely develop an additional fear over the course of their disorder if it is left unchecked. They will begin to associate the places and situations they may have had a panic attack with the panic itself. If they had a panic attack at the grocery store, they would be likely to avoid grocery stores to keep the panic away. This leaves them trapped at the only place they feel comfortable and secure, which is their own home. Because of the potential of another panic attack occurring outside of their home, they will eventually stop trusting the outside world altogether. This affects all aspects of the life of the anxiety sufferer, who is now a bona fide agoraphobic. The unfortunate part is that the sufferer rarely talks about the fears that they are living with, so even the closest people in their lives will be unaware of what is happening even though they may have a hunch that something is wrong.

In my life, being an agoraphobic was much scarier than my social anxiety. I was able to communicate with people at a respectable rate but I was constantly misunderstood by others. The word would ever get around to me that people thought I was a snob or that I was too shy, for example, and I realized that people were treating me different depending on the label they had put on me. The person who thought I was a snob would keep conversations with me very short and would have little to do with me; the person who thought I was too shy he or she would try and force me to open up to them. It was strange, to say the least, and I wished that I just had the guts to tell people how it really was. Unfortunately I was scared of being thought of as crazy or weird, and I worried that people would not want to have anything to do with me.

I have since learned that people are a lot more caring and understanding than I thought. Most people want what is best for you, so opening up about your fears and what is holding you back is a great option. I did not start to open up to people about what was going on with me until I was stuck in the rut of being housebound for 31 days and realized I had to confront my fears or die alone. I was in my safe zone at that time, away from anything that would set off my unbearable physical sensations of anxiety, but I knew that I had to start finding a way to step up and take my life back.

My 31 days of Agoraphobia came to an end toward the end of that summer. I had no choice because my time off work was coming to an end. I forced myself to stop avoiding things and start facing the public places I feared the most. Although I still avoided family and friends in order to hide my condition, the overwhelming feelings of intense panic slowly started to subside as I put effort into reconditioning a new mind about the places I feared. I also worked on making the lifestyle changes that were necessary for my recovery from GAD and panic.

Even famous people, such as actors and actresses, can suffer from Agoraphobia. Kim Basinger once said, “When I came to Hollywood, I could wear a bikini, but I was in misery because people were looking at me. home and play piano and scream at night to let out my frustrations. And this led to my Agoraphobia “. This makes you realize that everyone, no matter how seemingly happy and successful, can be dealing with something that makes them not want to leave their house. I have felt this way; many of you reading this have felt this way too. The best thing you can do for yourself is to go out and face your fears in a systematic way, and you will see that what has been holding you back is a figment of your imagination. You can control your fear and panic; you just have to believe that you can.

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The Fear of Flying – What Makes Those Thoughts Feel So Overpowering?

Most of us watch or listen to the news, so chances are we'll come across aeroplane related headline stories at some time – and the ones that make the news are generally bad news! But because it may seem like there are loads of these stories, the reports cover the world, and include even small private planes. How many car accidents around the world do you come across making headlines?

For those of you who are afraid of flying, just thinking about booking a ticket and stepping on a plane can feel as likely as a return flight to Mars – and it's fascinating that they're now talking about a future one way mission to Mars. .. Although getting back is still a very long way off. What will we find there, one wonders. Thinking about the Universe brings to mind the well-worn cliché – “We are not alone”. And with this in mind, it can be reassuring to know that the fear of flying is actually shared by many, many people worldwide. You're not alone! But if you're never done something, then what is it that stops you from giving it a go?

Quite a few people say they just know they will not like something – and and are not prepared to even try it. We all know people with food fads, who will not sample anything outside the normal range of what they know they like. So what is it that puts these thoughts, images in our heads before we even try things out? It can be that you feel particularly vulnerable at a point in your life, and so believe the chance of something happening, despite being very unlikely, could actually occur – and that it will be just your luck and your flight.

A story which caught my attention was the BBC's One Show on Monday evening when they covered the story on the police investigating whether a man found dead recently on a west London street was a stowaway who fell from a plane, who had hidden himself in the landing gear of a plane flying to Heathrow. How often do you hear of this?

Yes we do hear about frightening plane crash stories like the one that took place this month. The airliner that came down in the ocean while on arrival to Denpasar-Ngurah Raj Bali International Airport. But it's really important to remember that all 108 passengers and 7 crew survived, though very sadly 45 people were injured.

So what do we do with all this information and how do we relate it to our life's ambitions? Do we just put our aspirations to one side and give ourselves an easy excuse that we just can not do it, or do we face it head on and find a way of dealing with it?

Is not getting on a plane and traveling to some far flung destination or even taking a short flight for a weekend trip worth doing? What about the old friend over in Spain that you chat with on Skype every weekend – or the new job you've taken that could well involve a lot of traveling overseas? The world is a small place and getting even smaller. The option of traveling will grow ever greater, to the point where more and more of us will have to move around to get work, so overcoming this very real fear of flying could make all the difference to your life.

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How A Hypnotherapy Treatment For Phobias Works

Phobias are irrational fears which are beyond control and lead to the avoidance of the situation or thing that is feared. Regardless of the object that is feared, symptoms of phobias are usually the same: sweating, trembling, racing heart, thumping in the chest, blushing or butterflies in the stomach. It is known that repetition forms the habit. This is why, repeated over and over in the presence of the trigger, phobia symptoms will only get worse in time.

While some cases of phobia are OK to live with, although the phobic person feels uncomfortably in the presence of the trigger, more severe cases can be debilitating. These cases should be treated. The doctor may prescribe the typical hypnotherapy treatment for phobias or direct the patient to a NLP specialist.

An alternative to a hypnotherapy treatment for phobias, a patient could undergo another type of therapy, called systematic desensitization. This means that the phobic person is primarily exposed to the situation that triggers his reaction, until he becomes able to control his behavior to the point where the phobia is gone. This exposure should be done with maximum care and with the patient's cooperation, because it can be extremely traumatic. Hypnotherapy does not need to be traumatic.

The purpose of hypnotherapy sessions is to discover the roots of the phobia, the undering cause that triggered it initially. This could have some trauma the phobic person suffered earlier in life and which he does not consciously remember. It is well-known that our subconscious mind has the power to repress unwanted memories, so we can never remember them without specialized help. This is how our mind protects itself from damage.

In the initial stage of a session of hypnotherapy treatment for phobias, the patient is induced a state of deep relaxation. The hypnotherapist will use special relaxation techniques that may start with the relaxation of each group of muscles and end with a state of calm, well-being and happiness which can be attained in as little as 15 minutes.

While in this state, hidden memories can be brought up to the surface by a process called hypnotic regression. The hypnotherapist will guide the subject during the whole experience and will know when the cause of the phobia was reached. From there, the hypnotherapist will lead the patient to visualize himself in the phobia-triggering situation, but with no feelings of anxiety or fear. New responses to old situations can be acquired during the same hypnotherapy session.

Depending on the severity of the phobia, the patient may go home cured after one single session or he might need to go three-four more sessions in order to get rid of his irrational fear for good.

If you suffer from any debilitating phobia, you should definitely seek help. Why end those fears which make absolutely no sense to others but shorten your life or make it miserable, when you can be fine in as little as two or three hypnosis sessions? Anyways, make sure you choose the hypnotherapist very well, because trust and professionalism are extremely important for the treatment to succeed.

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Social Phobia, Social Anxiety, and Shyness: How To Overcome Fear of People

In this article I'm going to share with you a quick and easy exercise to help you relate your social phobia, social anxiety, and shyness and help increase your fear of people.

First, what is social phobia? The National Institute of Mental Health defines social phobia (also called social anxiety disorder) as “overwhelming anxiety and excessive self-consciousness in everyday social situations.” Common activities like getting groceries or using a public restroom can trigger intense, debilitating fear.

It's important to learn how to manage your social anxiety because if you do not, you will not attract the kind of people you want in your life, you will not have as much power and influence, and you'll have a more difficult time reaching your goals. If you do get your social anxiety you'll have great people in your life, have more power and influence, and you'll reach your goals much easier.

The exercise that I'm going to share with you to help with social anxiety is called Spatial Anchoring.

In Spatial Anchoring we use our body to help remove and process negative emotions. In the following exercise we're going to use our body to change our spatial location and as a result change our perspective. This change in perspective is what helps relieve the social phobia.

The Spatial Anchoring exercise has a simple 3 step process:

1. Find a calm, quiet place to get in touch with the phobia.
2. Visualize a holographic representation of the feeling.
3. Physically take a step back from the holographic visualization.

Now we're going to go through the exercise in more detail. I'm going to ask you to actually try this once you're done reading the article.

First, find a calm, quiet place. Stand up and close your eyes. On a scale of 1 to 10 imagine a situation that triggers a low amount of anxiety, maybe a 2 or 3.

Once you have that feeling, create a holographic visualization of it. To help create the visualization, ask yourself: What color is it? What shape is it? How is it moving? Where is it in my body?

When you have a clear, vivid image of the feeling, physically take a step back from it. Many people feel an immediate reduction in anxiety as soon as they step back. You can continue creating visualizations and stepping back to help reduce the negative feeling even more.

Also, this exercise can help with social anxiety when we are actually in a situation that triggers the negative feelings. Just follow the above steps whenever the social phobia is triggered.

Today we learned a powerful exercise to help process the fear and anxiety that come up when we are around people. The better we become at processing the fear of people and social anxiety the better we will feel and the less the negative feelings will interfere with our lives.

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Rare Phobias: Feet Phobia – Fear of Bare Feet

Are you one of these people that nervously step in shoe shops? Can`t you bare the sight, feel or sound of your or somebody else`s feet? If your answer to one of these questions is `yes` you might be suffering from feet phobia, known as podophobia.

Feet phobia is one of the rarest phobias as only 1 in 1000 people has it. However, it could impact your life in quite surprising ways that many without this phobia may not have considered.

To give just a few examples this unusual fear could prevent you from going to a swimming pool, exercising in a gym, shoe shopping or wearing flip flops. Feet phobia could be quite harmless, a bit annoying and at times frustrating. However, it could also cause life limitations. Therefore, it is important to judge carefully how much does it impacts on your or somebody else's day to day life.

What exactly is feat phobia (or podophobia)?

Feet phobia like any other phobia is an irrational, inexplicable fear. People suffering from Podophobia feel very nervous, afraid, upset or even disgusted by feet in general. The exact cause of podophobia is not yet fully understood. The symptoms include an overwhelming sense of anxiety, sweating, rapid heartbeat, nausea, dizziness, breathing difficulty and a desire to run away when seeing or even thinking of feet. Some people will experience panic attacks and very unpleasant feelings when confronted with feet. Of course one person's symptoms can be different and / or more intense than other. This fear could make some feel uncomfortable or irritated. For others it could get so intense that it interferees with their normal life.

The fear may be related to the person`s own or somebody else`s feet. A phobia sufferers generally do not like the appearance of their or somebody else else's feet, or feel of feet as they view feet as being gross and unsightly. This person may also feel uncomfortable when other people are looking at or touching his or her feet. He or she will even sleep in socks or shoes and will not even consider buying or wearing open toed shoes or sandals of any kind. He or she may also hate the smell of feet and while thinking of feet imagine contracting fungal type infections or a verruca what makes it even worse. The uncomfortable feelings would also appear while discussing feet or problems related to feet. The phobia sufferer may avoid watching any kind of TV documentary on feet, or adverts on the television. One of my friends who suffer from feet phobia to prevent unpleasant feelings introduced a rule in her house. You must wear shoes in his house. If the shoes are really dirty he allows you to wear socks or a pair of his own shoes. He won`t even let his girlfriend touch his feet or take her socks off around him.

When should you seek help to cure feet phobia?
Most fears and phobias, including the phobia and fear of feet, are not serious especially if they do not significantly impact your normal daily life. But if your phobia of feet results in avoiding situations on a regular basis preventing you from functioning or enjoying life you should consider seeking medical advice. Regardless of how long you have suffered from it, since the unresolved life limitations you have endured because of your fear, your fear of feet can be overcomed.

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Driving Phobia Tips – How Can I Overcome Driving Fear?

Many of us secretly bear anxiety and fear while driving vehicles. In fact, particular driving phobia affects millions of people. According to recent study, at least 1 in 10 individuals suffer from phobias including driving anxiety. The disorder is more common in women than in men.

Driving phobia is a very high, often irrational, form of anxiousness. According to the National Institute of Phobia the sufferers of this type of phobia often experience panic strikes and go out of their way way to stay away from what they fear. If you suffer from a driving phobia, then you may find it barely possible to drive a car, so that you may need to stop your car mid-drive.

Sometimes the cause of driving phobia is not clear. Even if now you feel completely secure while driving, later you may develop heightened fright related to being in a car. However, it is often a driving phobia begins after witnessing or experiencing a vehicle accident. Sometimes it also develops after driving through bad weather or at a terrible night giving stress to the driver.

Signs of a driving phobia include nausea, panic attacks, pain, depressed feeling, intense headaches, sweats, anger feeling, driving nightmare, trouble sleeping, sore eyes, swallow difficulty, and increased sensitivity. While mild phobia is not a straightaway safety endangerment, driving while struggling with a particular driving phobia is not safe. If you suffer from driving phobia, you may have erratically and irrationally or may experience a panic attack while driving, which could be disturbing to others. Thus, it is very important to overcome a driving phobia before you continue to drive.

There are many tips to overcome your driving fear as described below:

  1. Make sure you have checked your eyes. It is probable that part of your insecurities about driving to not seeing hazardous objects until they are very close to you. The ability to reading traffic signs further ahead provides you with better time to respond.
  2. Take a course of safe driving. This kind of course will increase your confidence as you understand the requirements and techniques for safer driving.
  3. Before you drive, try to do things that can help you lessening your tension. For example, you can go on the treadmill or do something else requiring skill and attention. Throw away any irrational bases for your driving fear. Avoid thinking only about having to drive. Instead, engaging in an informal conversation about common topics is good to keep your mind diverted from thoughts of driving.
  4. Prepare yourself to go. It means you should check for your tank of gas, license, registration, toll money in advance. If possible, you can prepare your clothes the night before when you need to drive in the morning. It is also good to use the bathroom before you start driving. So, you do not bother about these things as you are already anxious about driving.
  5. Plan your route before leaving. Understanding your route in advance is beneficial whether you are utilizing GPS or not. To feel more ready you can also schedule your driving times for less busy traffic and times. For example, you can try to leave for work early to avoid the rush hour. Acknowledge which routes have more truck traffic, so you can reroute your trip to avoid distraction from those big trucks.
  6. Decrease distractions while driving. Turn off your mobile phone. Do not chat with passengers. Turn off the radio, unless it is your favorite radio station that makes you relax. Driving is serious matter. It is essential that you keep your eyes on the road ahead you.
  7. Breathe deeply for a few seconds through your driving journey. If you start feeling panic, try to calm yourself down by breathing more slowly. If the panic persists, pull over to the side of the road so you can feel better to continue driving. Keep telling yourself that you can drive well and will arrive at your destination securely.
  8. Reward yourself every time you arrive at your destination. Congratulate yourself for what you have accomplished. Even when other people do not think driving is a big deal, keep doing that as in fact it is a major accomplishment. Celebrate your own success.
  9. If you rarely drive, then high-speed interstate highways busy city streets could be frustting for you. Do not rush. It is important to build up your confidence gradually. You can begin with short drives to nearby library, park, or grocery store. Every time you can pass the route without any incident, you can become more confident.
  10. In your free time while you are not driving try to get a CD that uses self-hypnosis to help decreasing your driving anxiety. Some people found that after listening to it for several times they can overcome their driving fear that comes particularly when crossing bridge, facing traffic or passing interstate highways.
  11. Do not worry if you get lost while driving as it is actually an opportunity to explore. Finding your way home through unfamiliar path can boost your confidence and open up new areas to conquer. In case you become overly panicked to drive, you can always ask a family member or a friend to come and pick you up. It is dangerous to drive while being extremely panicked. It may deter you from desiring to drive in the future.

After all, treatments for driving phobia fully depend on the subject and the level of the phobia itself. To diagnose severity of your driving phobia, a trained, medical professional can help and recommend the right medication or counseling to treat it. Often the doctor or psychologist uses the Cognitive-Behavioral Therapy (CBT) to help suffering individual learning a new thought path to avoid driving fear.

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How Can I Get to Sleep?

Getting a good night's sleep is of paramount importance to a person's overall health and well being. There are various benefits of getting a good sleep. These benefits range from giving the body enough time to recover from the day's stresses, to restoring energy and helping concentration levels increase during the day. One of life's biggest misfortunes though is not being able to sleep properly. While the thought of not being able to sleep properly would sound quite surprising to those who can sleep with no worries at all, insomnia is a problem that even the best suffer from.

Top 3 Causes of Insomnia:

There are various causes of insomnia, and they have been stated below:

1. An Injury:

One of the common reasons for insomnia is suffering from a medical condition or an injury.

2. Upcoming Event

For some people, not being able to sleep properly can be directly related to a big event coming up the next day. For instance, someone who has a big interview coming up can have difficulty in sleeping due to continuous thoughts about the interview and how to go about it.

3. Depression

Another leading cause of insomnia is depression. There are a lot of reasons why people can suffer from depression, but that is a separate discussion alike. However, the truth is that depression does lead to insomnia.

How to Sleep Properly

With the major reasons behind insomnia now discussed, it is time to dwell on how to sleep properly and not let the factors stated above come into play. Below are a few tips that can help you get to sleep:

1. Have a Set Bedtime:

One of the best ways to sleep properly is to have a set bedtime that is followed no matter what happens. This regular bedtime should be the time when you generally feel tired so the chances of getting proper sleep at this time are the best. The key is to not mess with the set bedtime, even on the weekends.

2. Have a Set Wake up Time:

Just like it is necessary to have a regular bedtime, it is also important to have a proper waking up time. If the time that you wake up at is not the same every day and if there is a need for an alarm to wake you up, then there might be a need to change your sleeping time and make it earlier than what it currently is.

3. Have a Proper Sleeping Environment:

There are many factors that come into play when setting a proper sleeping environment. While the lack of a comfortable pillow might be the cause of insomnia for some people, a noisy TV might be a major cause for others. The key is to eliminate the factors that hamper sleep and maintain an environment that allows you to relax and fall sleep easily.

4. Cover up For Lost Sleep:

It can sometimes be hard to get the same amount of sleep every day. However, there is still a need to make up for lost sleep and this should be done by sleeping during the day. Sleeping in the day or taking a small nap helps you recover and make up for all the lost sleep.

5. Be a Little Active:

For some people, the post dinner period is when they feel the sleepiest. However, sleeping early before you set bedtime can lead to sleeping problems. Thus, it is important to avoid such situations from occurring and only sleep at the right time. If you find that you feel sleepy after eating, try and do things that can get the body moving and get your mind off to sleep.

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Five Helpful Tips to Eliminate Your Fear of Driving a Car

Here are some methods to get you safely back on the road.

Practice makes perfect. To begin with, everything that one chooses to learn requires practice. Repetition will get you better and better. The very simple act for instance, building your bicep muscles, requires repetition and believe me, only you can do it.

Deep Breathing. If you find yourself showing the initial signs of fear for example (nausea, stomach pains, sweating, and nervousness), inhale deeply to calm yourself and relax. Take deep breath in and out slowly and calmly. Science has proven that conscientiously telling yourself to relax while deep breathing will help to calm yourself. This exercise in itself will also help you to gather your thoughts and take control of the situation.

Get a companion to come along. Ask a driving companion to accompany you. Invite your friend or buddy to follow you. Having them with you is a sure way to lessen the feeling, and it will increase your confidence as well. Having a conversation while driving is a very simple way of distracting you for being overly concerned with yourself.

Music. Listening to your favorite music station while driving is one way of calming your nerves. The sound of music can calm your mood and feeling. Humming or singing your favorite tune can help you take off the things that stress you. As mentioned above, sometimes the distraction of another task is a very good way to build your confidence in driving alone.

Learn to take small progressive steps. You will eliminate your phobia and reach your goal by taking small steps rather than huge strides. It is a sorry state that many people with driving fears simply give up this routine but pleasurable task. Accepting this phobia is not the best way to over it. Think and take small steps by driving for short periods and slowly increase your duration till all your fears have disappeared. Drive to a nearby convenience store. If you have to, pull over and take a break if you feel your anxiety returning. The repetition and practice will be your best bet to overcome this anxiety.

Remember, only you have the power to overcome your fear of driving. Decide to do the routine of practicing your short journey drives, and you can look forward to happy days of cruising.

Driving has been and is a pleasurable experience for everyone – this should also be for you.

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How To Overcome Your Fear of Flying

The first thing to understand is that fear or anxiety is always of a future event . In other words, it's a part of your imagination so not not “real.” But it sure feels real and affects you as real with your heart pounding and your adrenalin pumping. So you treat the fear of flying by treating the imagination.

You have a vivid imagination and can easily picture crashing into a mountain , an engine exploding, a terrorist takeover, a wing falling off, a fire in the cabin, a strike by a shower of asteroids; the pilot may be drunk or have a heart attack, etc. Any number of things can go wrong!

Then your rational mind steps in to remind you that the odds of such things happening are much higher than hitting the zillion-dollar lottery. And you've heard many times how flying is safer than driving a car. Then your imagination returns: Well, people do hit the lottery and accidents do happen, and people do get stuck by lighting – and I am 30,000 feet in the air without a parachute!

Einstein said that the imagination is the most powerful thing in the universe . You have the free-will choice of using it for good or ill, negative or positive. If you want to use yours on negative things, then you could have a horror novelist like Stephen King and make lots of money. Or if you want to, you can use it on positive things like – not only relaxing and enjoying every plane ride, but to look forward to it with the gleeful anticipation of a child going to Disneyland. It's all in your mind and all controllable. So how do you control it?

You control it the way a stage performer controls its performance, or the way a military maneuver is controlled – you plan it, practice it, train for it. You rehearse it again and again till it's memorized by the muscles and you can do it without the intervention of thought. This is a definition of mindfulness – action without the interference of thought. So, you do not really have a fear-of-flying problem; you have a fear-of-the-unknown problem. Correctly rehearsing your trip makes it fully known.

Correct rehearsal requires being deeply relaxed . Deep physical and mental relaxation allows your visualization to be more effectively internalized and assimilated into your subconscious mind so you can then operate on auto-pilot – no pun intended. Otherwise your training will not stick, but will just go in one ear and out the other.

Here is a basic self-hypnosis method : Sitting in a comfortable straight-back chair or lying in bed, take three very deep breaths. Now scan your body from head to toes to tie all tension. Simply focus on each muscle group in turn, and tell it to be heavy and relaxed. Tell your face muscles, eye lids and jaw to be heavy and relaxed. Tell your neck, shoulders, back, arms, hands, fingers, chest, abdomen, hips, buttocks, legs and feet to be heavy and relaxed.

Now relax the mind by very closely following your breath as it goes in and out. When distracting thoughts intrude, gently return attention to your breathing again and again – until your mind is fairly quiet and still.

Now imagine watching yourself on a large movie screen on the day of your flight. See yourself at home getting ready to go to the airport – as relaxed then as you are now. Detachedly observe yourself packing a carry-on bag and a check-in bag. See yourself taking the two bags to the car and placing them neatly in the trunk. You get in the car and start driving to the airport noticing how relaxed and calm you feel. You are satisfied that all the details of the trip have been taken care of up to this point.

Now you pull up to the departure gate of your airline, get out of your car and open the trunk. An attendant takes your bags and you proceed to the parking area and find a fairly convenient space. You calmly walk back to the terminal and wait in the short line at the ticket counter. You notice how perfectly relaxed and patient you are. The smiling agent hands you your tickets and you head for the boarding gate. You see and stop at a newsstand and peruse the rack of novels. A civil war romance jumps out at you and you buy it for the flight.

Your mind is perfectly calm and clear as you enter and complete the security check. You hand your ticket to the attendant, who stamps it and gives you your seat number. You sit in the waiting area and thumb through the book. Your flight is called and you stand in line with the other passengers – still feeling deeply relaxed and without a thought in your mind except how pleasant this newel and this flight is going to be. You observe yourself enter the plane and make your way to your seat feeling perfectly calm and relaxed. You sit, fasten your seat belt and get back into the novel – hardly noticing the smooth, powerful takeoff.

The heroine is risking her life hiding and caring for a wounded enemy soldier in the family's wine cellar. You close your eyes for a moment to wonder if you would have the courage to do such a risky thing. When a bit of turbulence distracts you, you simply take a deep breath and return attention to your reading. You stop reading again to taste a nice chicken Parmesan meal with a glass of Chianti.

You see yourself rooted in the present moment now feeling more peaceful and relaxed than you've ever known yourself to be. You look out the window to notice how wonderfully beautiful the view from this height. Before you realize it the plane has landed in Paris and is taxiing up to the ramp – and you're feeling almost sorry the flight is ending so soon.

The flight is over and you can gently return attention to normal . If you want, you can replay your trip again and again until you're perfectly clear how everything will transpire. You're learning to live in reality instead of mentality – living in the security of the present rather than the anxiety of the future.

Bon voyage!

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The Secret To End Your Phobia: Control Your Imagination!

Think about the phobia that you have. For instance: if you feel so fearful to drive, or to swim, think about it very carefully.

What makes you feel so fearful to drive? Everybody drives their car.

Why should you feel fearful to swim? Everybody swims, and there are swimming pools and beaches everywhere.

So, what is the basis of your phobia?

A phobia is a form of intensified panic attack and anxiety within your mind. It has been built up since a long way back in the past. You may develop it when you are still a kid. Or, you may develop it when you have certain life experience that gives you a deep emotional scar in your being. So, it might be very difficult to remove your phobia from your life.

However, with the right techniques, you will be able to remove it completely.

The first thing that you need to do is to control your imagination. This is the secret to end your phobia. It's all inside your brain.

When you experience a kind of phobia, your mind is playing with you. It tries to trigger bad memories in the past, and intensifies it more and more.

If you are fearful of driving, it may trigger the experience in the past when you were getting a really bad accident with your car. If you are fearful of swimming, it may trigger the words from your mother that swimming is dangerous and you will be drowned if you try it.

So, your mind will constantly tricking you for as long as you keep submitting to your own dreadful imagination.

The only way to move on from your phobia is to take control of your imagination. So, when you feel the sensation of fear before doing something that you are fearful to do, give your mind a double examination.

First, you have to ask your mind what is exactly you are fearful about. When you come with the answer, then ask further question why should that answer be correct.

Second, intensify your dreadful imagination even more. When you are telling yourself that you do not dare to drive a car, even just around your neighborhood, let your fear to sink in deeply in your mind. In fact, you have to make yourself more and more fearful. After a few minutes of teasing your mind, tell yourself: “See, there is nothing to fear!” Egypt “It's all just smoke and mirror!”

Play with your imagination and take control of it because once you are in control of what's inside your mind, you will be free from your phobia. You can do it gradually day by day, and in time, you'll be able to control your mind without any problem.

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Compassion, Empathy and Patience for OCD

“Torture: knowing something makes no sense, but doing it anyways.”
~ Corey Ann Haydu

MANY PSYCHOSES FEATURE the inability to discern reality from fantasy, but with Obsessive Compulsive Disorder (OCD) sufferers generally know their compulsions are not logical, but they are unable to stop, often without a great deal of specialist help.

It can seem totally nonsensical to anyone who the world might consider 'normal', but the truth is fear does not discriminate. Beside, we are all fearful of some things, and many people are able to conceive their phobias. Add to this the issues of our dreams and nightmares, where our unconscious fears awaken when we are in deep sleep.

There is only one productive and hope-filled approach in dealing with someone else's OCD – it's about compassion, empathy, and patience.

Compassion for the ailing – a mental issue gestating into the emotions where fears rage and safety is never the output felt. It's not hard to feel compassion when we see the pain someone else is in and mutate into it, as if it were our own. Thinking of one of our children being afflicted, compassion has become us, but for someone who is an onlooker it might not be so easy. Frankly, what people connected to the OCD world need is understanding. That drives compression and empathy.

Compassion is the ability to actually feel into the situation of focus and feel in truth.

Empathy is driven out of compassion. It is the preparedness to get up out of our seat and serve the person afflicted with OCD or their family carer, or simply treat them as normal people. It's being nice because they deserve it. Empathy is always action oriented.

Patience is a quality that the carer needs and it's crucial also for the sufferer. It's not an easy thing to acquire and developing patience requires patience.

Sometimes recovery is tantalizingly insane and there are frequent departures into despair. There are many times when we will feel we are getting worse than now. Still, in all of it, it's patience that we find is blessed. At times like this patience always feels completely unreasonable.

***

Those who suffer from OCD and their carers and loved ones need compassion and empathy. Compassion is feeling for them; empathy is taking caring steps. Patience on the road to recovery is paramount, especially during despairs moments.

Patience can seem illogical and unreasonable, but patience is faith. Patience is never the wrong approach.

Remember, fear does not discriminate. We are to respect people's dignity by respecting them in what they fear.

© 2014 SJ Wickham.

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