- by Dr Gowher Yusuf
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- Feb 09 2017
How do you learn to cope up your anxiety? Activity 38
A phobia is a strong, persistent fear for a specific object or situation that causes anxiety to rise quickly when one is exposed to it. Some common phobias are claustrophobia, or fear of closed spaces; acrophobia, or fear of heights; agoraphobia or fear of crowded public places; aviophobia, or fear of flying; and homophobia, or fear of blood. People usually try to manage phobias by simply avoiding the object or situation that causes the anxiety. Phobias can also be reduced or completely eliminated by using a technique called systematic desensitization.
Planning and carrying out a systematic desensitization exercise is often don best with the help of a another person. Think of someone with whom you feel comfortable talking about it, and if possible, ask that person to help you complete this exercise.
1.Tell why you think you developed a fear of this particular object or situation
2.Describe what it was like for you to go through the relaxation part of this exercise
3.Tell what might help you to relax even more.
4.Describe what it was like for you to visualize your fear or phobia.
5.Which step on your hierarchy was the hardest to relax with?
6.Which step was the easiest to relax with?
7.Tell how your life might be different if you could overcome this fear
8.Remember that you may have to do this exercise a number of times before find your fear diminishing. Be patient with yourself and realize that is normal.
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