Ophthalmophobia is the fear of being watched.It's not a common fear, but it can be serious for those who suffer from it.It can lead to more serious issues with anxiety if it isn't addressed.There is hope if you suffer from ophthalmophobiaIf you expose yourself to your fear regularly, you'll be able to reduce the effect of the fear.You have to confront the irrational thoughts driving your fear.Professional counseling can help you manage your anxiety and take control of your life if you're struggling with a fear.
Step 1: You can teach yourself some relaxation exercises.
Before you expose yourself to your fears, you need to figure out how to handle the anxiety that comes with it.It can be traumatic to face your fears.One way to deal with anxiety is to teach yourself how to relax.You can calm yourself down if you use one of these techniques.Deep breathing is one of the good techniques.
Step 2: A list of what makes you afraid.
If you want to overcome a fear, you need to expose yourself to it.Think about what makes you afraid.You can use this list later to expose yourself to your triggers.The obvious should be on your list.You might be afraid of a stranger staring at you in public, acting in a way that calls attention to yourself, and being watched during your day-to-day life.Try to think outside the box.There are some subtle things that can fuel your fear.When an actor looks into the camera, do you feel frightened?Do you get anxious walking past a large group of people?Are you nervous if you make eye contact with someone?
Step 3: You have to rank your list.
You should rank your fears once you've made your list.This will help you figure out when to expose yourself to your fear.Think about what scares you the most.It could be that having a stranger stare at you on public transportation causes you the most anxiety.This fear is near the top of your list.Eye contact with a close friend may not cause you as much anxiety as you might think.This fear can be placed at the bottom of your list.
Step 4: Take small exposures.
You can begin exposing yourself to your fears once your ranked list is ready.Make sure you start small.The items on your list that produce the least anxiety are the ones you should expose yourself to.If you want to practice staring at yourself before you interact with another person, you could look into a mirror.It is less intense than exposing yourself to someone else.If you feel nervous looking at pictures of people who are looking directly into the camera, you can use Facebook or a search engine to find a picture of someone looking into a camera.Until you no longer feel nervous, stare at this image.It's important that you expose yourself to the anxiety-causing stimuli, even though it may be difficult.The less power that fear has over you, the longer you expose yourself to it.If you start to feel anxious, use a relaxation technique to calm yourself down.It is important to calm yourself down even if you are a little anxious because the items that are lower on your list may not cause you too much anxiety.
Step 5: Work your way up the list.
Work your way up if you expose yourself to a few items on the bottom of your list.Try to stay in situations that make you feel uncomfortable for a while so you can practice being in that situation multiple times.You should practice each new situation until you are used to it.You should keep practicing until you feel comfortable with the situation.Public transportation can be a big Trigger for you.You feel like you are being watched, judged or stared at when you ride a bus.You should take the train to work a few mornings.Due to your fear, you may want to hide.You can wear sunglasses or hide your face with a book.Resist these inclinations.Try to sit and relax.Look out the window and listen to music on your iPod.If you expose yourself to these situations frequently, you will begin to feel less fear.If you become anxious, make sure you use a relaxation technique.
Step 6: Don't forget to practice regularly.
Consistency is important when it comes to overcoming a fear.You need to practice.You have to expose yourself to each situation on a weekly basis.You can eliminate your anxiety if you practice more.You should practice at your own pace.If you're still feeling anxious, don't use public transportation.Things could go wrong if you push yourself too hard.Allow yourself to progress slowly.
Step 7: Write down what you think.
Nature is irrational when it comes to phobias.Writing it down can help acknowledge your irrationality.You can reduce the effects of ophthalmophobia by writing down your thoughts.You can make a mood log.When you feel anxious, depressed, or scared, write it down.You should record the thoughts that make you afraid.You could write "Saw someone look at me on the train and felt intense anxiety."I was worried that they were following me because I did something foolish.Reread your journal at the end of the day.Did you have a reason to be embarrassed or foolish?Is there other people looking?Probably not.It's possible that the person on the train glanced at you, or that they were looking at something next to you.
Step 8: There are ways to distraction.
In the moment distraction can be very helpful.It can take a long time to overcome a fear.If you're not in a situation where you can immediately examine and deconstruct your fears, have a distraction on hand to help you.Make sure you have something on hand when you experience fear.There is a crossword puzzle on public transportation.List of names that start with "A" can be found in a journal.It's a good idea to engage in a hobby if you're ruminating at home.You can bake a bunch of cookies or work out.
Step 9: If your fear has a deeper meaning, you should examine it.
Sometimes, phobias are caused by a deep underlying fear that's being ignored.Think about if your fear of being stared at or watched stems from a deeper place.If it does, you might want to seek the help of a professional.Think about situations where you feel afraid and review your day-to-day life.Are these situations indicative of a bigger problem?Look into your past as well.How long have you had this fear?Is there any event that could have caused the fear?It is possible that you are most anxious about being watched or stared at when out at a bar or a social setting.Maybe you were confronted by a rude or aggressive stranger in a bar.You may have become fearful of being watched or stared at, as you believe this is a sign of aggression.
Step 10: Issuing irrational thoughts can be challenged.
Pause to challenge your thoughts when you find yourself engaging in phobia-based thinking.Phobias are irrational, and you should be aware of that in the moment.If you find yourself thinking irrational thoughts, ask yourself if there's any evidence.Someone may look at you and say, "I've made a fool of myself."That's why they're staring.Everyone will judge me for this.If this is rational, stop and ask.Is it true that you are trying to call attention to yourself?Is anyone else looking at something?Do you have anything you can do to resolve the situation?Someone is staring at you in a bar.If this person is dangerous or aggressive, you could ask a friend to stay with you.If the person began to harass you, you could talk to the bartender.There are ways to get out of this situation quickly.Some people stare because they find someone attractive or interesting.Someone might stare at you because you have a unique hairstyle or you are wearing a cool outfit.Consider the positive reasons someone might be staring at you.Try not to pay attention to the situation.A friend is having the same fears as you.What would you say to him?You would probably tell that friend.It's possible to do the same thing for yourself.
Step 11: You are alright.
It's helpful to remind yourself that you are okay when you're having a fearful reaction.phobias are not based in reality.Remember that you are okay when you're in a panic.Remember that you're okay in dull moments.Say to yourself, "I am okay right now" when you're doing the dishes.I'm safe right now.When you start to panic, remember the moments when you were okay."I am okay," you should think to yourself.I'm still safe.Taking a few deep breaths can help to slow down the mind and encourage feelings of relaxation.
Step 12: There is an appointment with a therapist.
Phobia can become too much.Ophthalmophobia, which is often triggered in social situations, can become particularly limiting.For fear of being stared at or watched, you may be afraid to leave your home.If your fear has become so intense that it's affecting your ability to function, you should seek the help of a qualified therapist.You can get a referral from your regular doctor or use your insurance to find a therapist.You may be able to get free counseling through your university if you're a student.Cognitive behavioral therapy is a form of therapy where you confront and examine irrational thoughts and behaviors.Depression may help you deal with anxiety.
Step 13: Join a support group.
It is possible to know you are not alone.If there is a local hospital or mental health clinic that provides support for people with phobias, you should check it out.There are many online support groups for a wide range of phobias and fears.It is possible to talk out your fears with other people.
Step 14: Talk to your family and friends about your fears.
Let your friends and family know that you have a fear.As you try to overcome your fear, ask them for support.When you're dealing with a mental health issue, it's important to have your loved ones by your side.Let your loved ones know what they can do to help.You can ask a friend to help you practice eye contact.