Self-Directed Systematic Desensitization
Whether you live in fear that a frog will jump on you or are consumed by thoughts of dirt in your kitchen, Dr. Phil suggests you try self-directed systematic desensitization to overcome your fear. Though some people are paralyzed by a fear for their entire life, the typical time it takes to treat and eliminate a phobia is less than 10 hours. Your fear may have nothing to do with the stimulus that sends your heart racing, so you can slowly learn to confront it and overcome your phobia. Step One: Relax. This is a hard step because even when the stimulus is not present, you may not know how to relax. Learning how to relax takes practice and time. You may want to try:
- Breathing techniques
- Repeating a mantra
- Listening to slow drum beats
- Listening to relaxing music
- Moving from one foot to the other while listening to slow music
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