What to do about phobia? Self-treatment of phobia

In recent years, as people's life and work pressures gradually increase, many young people have developed psychological diseases such as anxiety and phobia. Clinically, people are more concerned about whether phobia can be completely cured, because it seriously affects people's daily lives. In fact, if you suffer from a phobia, you not only need to rely on the hospital, but more importantly, you need to adjust your own psychology, that is, self-treatment of phobia. So what is the self-treatment method for phobia? Specifically, it can be divided into the following four steps.

Step 1: Reconfirm: The most important first step is to learn to “recognize” the thoughts and actions of phobia. Everyday awareness is almost automatic and superficial. "Heartfelt awareness" is deeper, more detailed, and can only be achieved through focused effort. The goal is to control your response to your fear symptoms, not to control the obsessive thoughts or impulses. You may not want to take this step at all, but you must make an effort to be fully aware so that you can understand that your current distress comes from compulsive thoughts or behaviors.

Step 2: Re-attribution: Say to yourself: "This is not me, it's the phobia that's causing it! This is what we call "shifting gears": doing something else! If you try to get rid of obsessive thinking, it will only add to your stress and worries, and stress will make the phobia worse.

Step 3: Shift your attention: What you need to do in this step is: you must shift gears yourself! You use hard work and concentration to do a very natural and easy job for your brain.

When you have obsessive thoughts, you first "reconfirm" that they are obsessive thoughts or impulses, and "reattribute" them to your illness - phobia, and then "divert your attention" to do other things. Remember not to fall into habitual thinking. You must tell yourself: "My phobia has come back again. I must do something else." You can decide "not" to react to compulsive thinking. You must be your own master, not a slave to your phobia! Diversion is to divert your attention away from the fear symptoms, even for just a few minutes. Start by choosing some specific behaviors to replace compulsive hand washing or checking. Any fun, constructive action will do. It is best to engage in your own hobbies, such as: walking, exercising, listening to music, reading, playing computer, playing basketball, etc.