Extreme fears can be difficult to deal with.They can affect your ability to function in work and social settings.The power to move beyond fear may be given by the process of desensitization.In some cases, self-administering the procedure is possible with the guidance of a mental health professional.Learning a relaxation technique that works for you is the key to desensitizing yourself.
Step 1: Try different relaxation techniques.
When you feel afraid, you must be able to relax.You will need to learn a relaxation technique that works for you every time.You can focus on the process and which one works best for you if you practice these when you are not stressed or anxious.It is helpful to learn basic breathing exercises regardless of which technique you use, as breathing is an important part of any relaxation technique.You should feel your tummy rise as you breathe in through your nose.You should exhale through your mouth.You can count to five with each inhale and exhale.
Step 2: Try relaxing with autogenic relaxation.
The technique uses imagination and awareness to help you feel calm.Think of a word or image that makes you feel peaceful.Think of this word, phrase, or image multiple times.When you think of a word, phrase, or image, focus on slow, controlled breathing.
Step 3: Relax your muscles by practicing progressive muscle relaxation.
The method uses tensing and relaxing muscles and develops an awareness of muscle tension.Start by flexing your toes.Hold for a while.Some people prefer to start at their toes and work toward their head, while others prefer the reverse.Pick which works best for you.Take 30 seconds to relax your toe muscles.Climb until you reach your head.
Step 4: Try visualization.
You can use visualization to create vivid mental pictures.As you visualize, do your deep breathing.Think of a peaceful place.Take a look at everything about the place.What do you think it looks like?What colors do you like?Imagine what it would be like to be in this place.What do you like to smell?Are there any noises?
Step 5: You can choose the relaxation technique that works best for you.
You can do it without thinking about it if you practice it frequently.It is okay to choose more than one, but you must use the techniques consistently to make yourself feel calm and relaxed.It may take a long time to learn a relaxation technique if you have a history of serious psychological issues.If practicing a relaxation technique causes you distress, seek help from a mental health professional.
Step 6: Every day, practice your relaxation technique.
When you start desensitization, you want to be able to use it at a moment's notice.
Step 7: You can make a list of scary scenarios.
Begin by numbering a piece of paper in reverse order.In the real world, imagine the scariest circumstance you could find yourself in, and write it down as number 10.Write decreasingly disturbing scenarios from 10 down to one.If you have a fear of spiders, your list may include Spider on my bare arm, Spider walking towards me, and Spider sitting in the corner.
Step 8: The desensitization schedule should be set.
You will practice relaxation techniques at a certain time each week.Give yourself enough time to recuperate before moving on to the next step.It is better to work on desensitization every other day than to wait a week in between.You should experiment with either method to find out which works best for you.It depends on how anxious you are after each session.You might want to give yourself more time in between sessions if you feel anxious.
Step 9: You should alert someone you trust.
You shouldn't do a desensitization regimen on your own.Tell someone you trust that you are going to try to overcome your fear.If you start to feel overwhelmed, make sure they know when you are going to work on desensitization techniques and that they are available.
Step 10: Start by working through the list.
On the first day that you and your helpers decided on something, begin with the item on your list that causes you the least amount of anxiety, such as a drawing of a friendly-looking spider.
Step 11: Use your relaxation techniques.
You can stop your feelings of anxiety by relaxing.Pick the one that works best for you, and use it for a while.
Step 12: Imagine what you wrote for number one.
Try to think about it for a bit.If you feel anxious, stop and relax.You should stop if you feel overwhelmed.If you think about number one for 30 seconds, return to your relaxation techniques for a few minutes.
Step 13: Do it again.
If you feel like you are ready for it, you can cycle through this routine several times, Alternating thinking about the first item on your list and practicing relaxation techniques.Don't go past twenty minutes.
Step 14: During your next session, repeat the first item.
Think about your least disturbing scenario and take a break.
Step 15: It's time to move to number two.
Go to the second item on your list as soon as possible.As with number one, practice relaxation techniques and imagine the scenario on your list.
Step 16: During each scheduled session, progress is further up the list.
The last item that you successfully worked on in the previous session is what you should start a new session with.If you feel anxious, return to an item on the list that calms you down.For several sessions, you may need to keep this item on the list.Don't overwhelm yourself by moving too quickly through the list.
Step 17: Continue until you are comfortable with number 10.
If you ever feel overwhelmed, be sure to return to an item on the list that calms you.