Handling Phobias & Fears
Anxiety and Panic Attacks

For some people, trying to ignore or wish away some phobias or even trying to hypnotise them away can make them worse, especially if accomanied by panic attacks.  The following exercises are directed at those who have found their phobias, fears and/or anxiety getting worse regardless of what they have done in the past to try and “cure” themselves.

If you can imagine a phobia as an intelligent personality in its own right, a person who does not like to be scrutinised or examined closely – you will have a good idea of how a phobia works. “He” (phobia) will protect himself and use the “emotional system” (of his victim) to give himself a “work-out” thus strengthening himself. The more resistance he meets, the stronger he will grow and will sooner or later create an automatic panic attack to protect himself.

What the phobia hates is scrutiny and examination as he is a bit stupid and cannot help but divulge his hideous secrets of success that will expose him to the analytical awareness of consciousness and destroy him along with his panic attacks.

The following exercise is what I used in with my clients who have suffered with such panic attacks and phobias with great success.  You have to be ready and willing to participate or it will not work otherwise. You may need the help of a competent therapist to work with you. However, just reading though the exercises and understanding where they will take you, would be enough to know whether you are ready and able to go it alone, whether you need to visit a competent therapist, or if you're simply not ready to deal with your phobia and panick attacks yet.  Please bear in mind that this article is not therapy, just a guide to give you the opportunity to make an informed decision as to what to do next…

Question your phobia.

  1. Get a blank sheet of paper.
  2. Write down: “What am I WILLING to do to deal with this (fear of.____)/phobia about____) Take about 15-20 minutes on this.
  3. Write down all thoughts/answers to #2 that come into your mind no matter what they are.
  4. Write down “What am I NOT WILLING to do to deal with this fear of___/phobia about___?  Take about 15-20 minutes on this.
  5. Write down all thoughts/answers to  #4 that come into your mind.

Looking through all your answers for WILLING and NOT WILLING, you should now have a fairly good idea of what it would take to deal with and overcome your phobia. What you need to do, what you are willing to do and what you are not willing to do.

Finally…

 

6.      Write down: “What commitment am I willing to make to handle and conquer my phobia?

7.      Write down all commitments you are willing to make and 100% keep in order to handle and conquer your phobia. Inlude specific times and places when you are going to keep these commitments.

Important: Never list a commitment if there is the slightest chance you will not keep it or this exercise will be just another failed attempt. And it really doesn’t have to be. See my article The Power of Commitment

Please note: The above article is for information purposes only and is not in itself, meant to therapeutic in any way. It is strongly recommended that anyone suffering from phobias/fears consult with a registered practitioner.

Good Luck
Derek

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  Research has shown that physical exercise can create a feeling of well-being.

But most find it difficult to start, therefore a degree of commitment is required. What can make the whole process easier is to become and feel part of a group of other exercisers - not the super-fit necessarily, but those who have around about the same level of fitness as yourself. This can create a feeling of support. To feel supported is a creation in one's own mind and can be extremely motivating and encouraging to the "new" exerciser.

By exercising, you can get to prove for yourself what researchers have found... Just an hour of aerobics can reduced tension, anger, fatigue, depression and more. At first, the hour will seem like a long time, but as you develop the "habit" taking this hour and making it part of your daily routine, you will hardly notice the time slip by.  

Time and time again, it has been proved that exercise can lift a person's spirits. I don't think I need to tell you about all the benefits you get from that.

Because my work with clients involves sitting down a lot, I hardly noticed my fitness and vitality slipping away over the years. Then one day, during a medical check, I was informed about physiotherapist who ran a class at a local fitness center, and although part of my mind rejected the idea - it seemed like too much bother, but I went and enrolled anyway. I got to admit, it was really hard to get going. I was put on an exercise bike for ten minutes that felt more like an hour, but as I went through the various other machines, before I knew it, the hour was over and I got to know others just like me  - not like super-fit sports stars, I certainly did not feel self-conscious about my weight or shape in any way.

My recommendation is to go for it. But before your do, get a medical check-up with your doctor and tell him/her of your intentions to take up exercise. He/she may be able to point you in the right direction of registered physiotherapist. Although you may not feel like it at first, like me, you may find it is well worth it.

Please note: The above article is for information purposes only and is not in itself, meant to therapeutic in any way.