Deal with your fears!

Irrational fears are a major problem for many people. These fears often are related to common objects, animals and even social situations.

Phobias for animals are very common. for example, the phobia for lizards is probably one of the commonest here in Jamaica. Other common animal phobias include those for mice, snakes and cockroaches.

We have also identified here terrible phobias for height, flying and number 13, and phobia of social situations such as attending a function, being asked to give a talk, or being the focus of attention.

Panic attacks

Another common type of phobia is agoraphobia. Individuals with agoraphobia are afraid of being by themselves as they fear they may have a panic attack or be in a situation in which they develop a panic attack and no one is there to help them. As a result of the phobia, they avoid going into elevators, to the mall or other public places, and often when they venture outside their homes, they have to be accompanied by someone.

Phobias are distressing because they are associated with anxiety symptoms. Whenever an individual is exposed to the object or situation that causes the fear, he or she develops anxiety symptoms such as sweating, feeling light-headed or feeling like he or she is going to die. Additionally, affected individuals may have shortness of breath, a choking sensation and/or experience heart racing. Phobias and the anxiety symptoms associated with them can be so distressing that individuals avoid any trigger situation or object.

How do people develop phobias?

Some argue that phobias are behaviours that we learn. If someone lives with a parent who is afraid of lizards and they see the parents always screaming on seeing a lizard, they also develop that fear for lizards. These fears we develop may be caused by our perceptions of the feared object and situation and the phobia represents a maladaptive behaviour.

Dealing with phobias

1. Identify the objects you fear.

2. Do cognitive reframing to change the negative perceptions and deeply rooted fears. Many of these fears were deeply rooted in childhood.

3. Manage anxiety: There are a number of techniques such as deep breathing and muscle relaxation that are used to manage anxiety symptoms. Mindfulness technique such as meditation and yoga can also help.

4. Sometimes, if the fears are distressing and are disrupting your life and functions, you may need professional help. There are a number of techniques used in therapy to help people overcome fear and live a normal and better adjusted life.

5. Cognitive behaviour therapy is one form of therapy that has been shown to be effective.

For more on cognitive behaviour therapy and managing phobias, call 977-1108.

Dr Wendel Abel is a consultant psychiatrist and head, Section of Psychiatry, Dept of Community Health and Psychiatry, University of the West Indies; email: yourhealth@gleanerjm.com.