Each individual phobia is different and no single self-help programme will work for everyone. You may decide to use your own self-help strategy to overcome your phobia, or get help from a mental healthcare specialist, such as a psychologist.
A self-help programme could include:
Self-exposure therapy (desensitisation) involves gradually increasing the length of time that you are exposed to the object of your phobia.
If you have agoraphobia (a fear of open spaces and public places), you might begin by going outside your house for a very short time, then gradually increasing the length of time you spend outside and the distance you travel from your house. This technique is often effective in allowing someone with a phobia to cope with their anxiety.
Other self-help techniques
Other self-help techniques include:
- Relaxation techniques: a series of physical exercises that may help you relax and control your breathing.
- Visualisation: combines relaxation and breathing techniques with mentally visualising how you will successfully deal with a situation that could cause anxiety.
- Self-help groups: a useful way of meeting others with similar experiences and sharing ways of coping.
See the Further Information and Support page for details of organisations that can help.