Self treatment of phobia

summary

In clinic, whether phobia can be completely treated is a topic of great concern to many patients. Phobia will affect people's daily life, and it is painful for patients. The treatment of phobia mainly depends on themselves, and psychological treatment is more critical. Here we will introduce the self-treatment steps of phobia

Self treatment of phobia

First, the most important thing is to learn to "recognize" the thoughts and actions of phobia. Everyday awareness is almost automatic and superficial. "Wholehearted awareness" is more profound, more careful, and can only be achieved through dedicated efforts. The goal is to control your response to the symptoms of fear, not to control compulsive thinking or impulsivity. Maybe you don't want to do this step at all, but you have to work hard and be aware of it wholeheartedly, so as to understand that the trouble at the moment comes from obsessive-compulsive thoughts or behaviors.

Second: divert attention: what you have to do in this step is: you have to shift gears by yourself! You can do the natural and easy work of your brain with hard work and concentration. When there is obsessive-compulsive thinking, you first "reconfirm" that it is obsessive-compulsive thinking or impulse, and "re attribute" that it is derived from your disease phobia, and then "divert attention" to do other things. Remember not to fall into habitual thinking, you must tell yourself: "my phobia has committed again, I have to do something else." you can decide not to react to forced thinking, you should be your own master, not the slave of phobia! To divert attention is to divert attention from the symptoms of fear, even for a few minutes. First, choose specific behaviors to replace forced hand washing or checking. Any interesting and constructive action will do. It is best to engage in their own hobbies, such as walking, sports, listening to music, reading, playing computer, playing basketball, etc.

Third: re attribution: I said to myself: "it's not me, it's phobia! This is what we call" shifting gears ": doing other behaviors! If you try to get rid of forced thinking, it just increases the pressure and worry, and the pressure will make phobia more serious.

matters needing attention

Reappraisal: the ultimate goal of reappraisal is to belittle the value of fear and not dance with it.