Proven Strategies to Quiet Your Mind and Banish Your Phobias

Your heart is racing, you can’t catch your breath, and you feel a sense of impending doom. That fight or flight mode kicks into high gear, or maybe even freeze mode takes over, stopping you in your tracks. Fear can be paralyzing, trapping us in a cycle of anxiety and avoidance. There are definitely some common fears, but literally, anything can leave us shaking in our boots. I’ve been right where you are — naked and afraid. Oh wait, that’s a TV series. But honestly, my phobias really do leave me feeling exposed and fearful. But what are you afraid of? Luckily, there are proven strategies to break free from the grip of phobias. Let’s take a deep dive into the realm of psychological tools and therapies that can help you conquer your fears and reclaim control over your life. From hypnotism to Eye Movement Desensitization and Reprocessing (EMDR), let's explore these freeing techniques together.

Before we explore the strategies, let's take a moment to understand phobias and how they come about. Phobias are intense and irrational fears of specific objects, situations, or activities. When we’re outside the situation that cripples us, we can sometimes see the danger we feel is not so scary. But, phobias can trigger overwhelming anxiety and lead to avoidance behaviors that impact our daily lives. Personally, I’m held hostage at home most days because of my gripping fear of riding in a car. (Amaxophobia) I’ve been riding in or driving a car most of my life, so why now? Have you stopped to ask yourself where your fear comes from? 

So, where DO they stem from?

Traumatic experiences — These can be experiences that happen to you or that you see happen to someone else. For me, my amaxophobia stems from losing my eyesight before my brain tumor was removed and having a seizure behind the wheel. Fast forward to life after a near-death experience, and I can see my anxiety is irrational, but in those moments that I have to actually get in a car — Bam! I’m paralyzed. 

Genetics — Certain types of phobias are more likely to happen in people who have a relative with the same phobia. The types with higher rates in family members are animal, blood/medical procedure/injury, and situational phobias. I had no idea this was even a thing. Makes sense, though. I remember my mom had to take meds to go anywhere near an MRI machine, and lo and behold, my sister hyperventilated in one many years later. Like mother, like daughter. 

Informational transmission and learned— Some phobias may happen because of things you repeatedly learn about or see or hear. People can learn about the phobias or fears of others and may develop a phobia as a result. This may be a factor in why people with overprotective parents may be more likely to have specific phobias. For instance, take the fear of snakes, which is incredibly common, by the way. If a child is told over and over that snakes may be poisonous, they may come to fear every one of them. Now, if a parent takes the time to educate their child on which snakes have poisonous venom, which ones are harmless, and even their purpose in nature, the child will probably have a healthy respect for them and even see their beauty.

So, let’s move into the strategies that may help ease your fears or even banish them for good.

 Hypnotherapy

Hypnotherapy, also known as hypnotism, is a therapeutic technique that uses hypnosis to induce a relaxed state of consciousness. Many people think of hypnosis as a bunch of hooey and can’t picture themselves being that vulnerable, but with the right therapist, it can be super beneficial. Before your first session, your therapist will talk through the history of your trauma to get a better idea of how to structure therapy. During hypnosis, the therapist may even take you back to the trauma and reframe your memory of the event, but first, you’re guided into a deep state of relaxation, where your subconscious mind becomes more receptive to suggestions and positive affirmations. By addressing the root cause of your phobia and reprogramming your subconscious beliefs, hypnotherapy can help you appease your fears. Over multiple sessions, you can gain a sense of calm and control in the face of your perceived danger.

Eye Movement Desensitization and Reprocessing (EMDR)

Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapy approach that helps individuals process and overcome traumatic memories and phobias. EMDR aids in the natural healing of the brain and, ultimately, the way the mind processes memories. Normal memories and traumatic memories are stored differently in the brain, and EMDR aims to reprocess how the brain connects and reacts to those memories. During an EMDR session, you'll focus on a specific memory or trigger while at the same time engaging in bilateral stimulation, like following the therapist's hand movements or listening to alternating sounds or taps. This bilateral stimulation helps reprocess the traumatic memory and desensitize the emotional response, helping you move on with reduced fear and anxiety.  

Exposure Therapy

Exposure therapy is a behavioral therapy approach that involves gradually exposing yourself to the source of your fear in a controlled and safe environment. By confronting your fears head-on and learning to tolerate the associated anxiety, you can gradually desensitize yourself to the trigger and build confidence in your ability to cope. Exposure therapy is often conducted in collaboration with a therapist who provides guidance and support throughout the process — think of it like self-soothing for a baby. Remember, it’s a process. Let’s say you have a crippling fear of spiders (arachnophobia) that makes it challenging for you to even enter a room where a spider might be lurking. Picture a musty old barn. With the help of a therapist, you begin exposure therapy sessions that involve gradually exposing yourself to images of spiders, then observing spiders from a distance, and eventually touching a spider in a controlled setting. Through consistent exposure and support, you may overcome your fear and regain a sense of control, and your fear won’t be the butt of all jokes like me.

Cognitive-Behavioral Therapy (CBT)

Cognitive-behavioral therapy is a widely used approach that focuses on changing negative thought patterns and behaviors associated with phobias. Through a combination of cognitive restructuring, exposure therapy, and behavioral techniques, CBT may help you identify and challenge irrational beliefs and develop more effective coping skills. Say you struggle with a fear of public speaking (glossophobia) that has hindered your career and social interactions. CBT sessions with a skilled therapist can help you identify and challenge the negative thoughts and beliefs that are fueling your fear during those all-eyes-on-you situations. As you expose yourself to speaking in front of small groups, you’ll be better equipped with relaxation techniques and positive self-talk to manage your anxiety. Your confidence can grow with each successful speaking engagement, and you may eventually overcome your fear of public speaking. By addressing the underlying cognitive and behavioral factors driving the phobia, CBT can lead to long-lasting relief and empowerment.

Mindfulness and Relaxation Techniques

Remember all those times someone said to you,  “Just breathe?” They may have been on to something. Mindfulness and relaxation techniques can be powerful tools for managing phobias and reducing anxiety. Practices such as deep breathing exercises, progressive muscle relaxation, and guided imagery can help calm your mind and body, allowing you to approach fear-inducing situations with greater ease and clarity. Mindfulness techniques can enhance your resilience and coping skills by creating a present-moment awareness and enhancing a sense of relaxation. Once you can recognize those mind-altering fearful thoughts as just random scenarios your mind is making up, you have the tools to change them. Just ask yourself, “Are my thoughts helpful or hurtful.” If they’re hurtful, pick up your tools, bring yourself back to self-awareness, and kick your panic to the curb.

Phobias may feel overwhelming, but they're not insurmountable. With the right strategies and support system in place, you can conquer your fears and reclaim control over your life. Whether you opt for hypnotism, EMDR, exposure therapy, CBT, mindfulness techniques, or maybe even a combination of these strategies, know that help is available, and you're not alone on this journey. A good place to start is to seek help from a therapist who employs more than one of these tools and will work with you to find the best path forward. Picture your life after fear, summon the guts to reach out, and take that first step toward a courageous future.