Each individual phobia is different and no
single self-help programme will work for
everyone. You may decide to use your own
self-help strategy to overcome your phobia,
or get help from a mental healthcare specialist,
such as a psychologist.
A self-help programme could include:
having a course of cognitive-behavioural
attending a self-help group,
using self-exposure therapy to try to overcome
your fear, or
a combination of these.
Self-exposure therapy (desensitisation) involves
gradually increasing the length of time that
you are exposed to the object of your phobia.
If you have agoraphobia (a fear of open spaces
and public places), you might begin by going
outside your house for a very short time,
then gradually increasing the length of time
you spend outside and the distance you travel
from your house. This technique is often
effective in allowing someone with a phobia
to cope with their anxiety.
Other self-help techniques:
Other self-help techniques include:
Relaxation techniques: a series of physical
exercises that may help you relax and control
Visualisation: combines relaxation and breathing
techniques with mentally visualising how
you will successfully deal with a situation
that could cause anxiety.
Self-help groups: a useful way of meeting
others with similar experiences and sharing
ways of coping.