Phobias & Fears: A Zen-Like Approach

Phobias & Fears.

For some people, trying to ignore or wish away some phobias or  trying to ‘hypnotise’ them away can make them worse, especially if accompanied by panic attacks.  This post is for those who have found their phobias, fears and/or anxiety getting worse regardless of what they have done in the past to try and "cure" themselves. 

The following article is for information purposes only and is not in itself, meant to therapeutic in any way. It is strongly recommended that if you are suffering from phobias/fears/anxiety etc. consult with a registered therapist/practitioner.

 

A Phobia Analogy

Imagine that a phobia is an intelligent personality in its own right. Just like most people it does not like to be scrutinised or examined too closely.

"He" (i.e.the phobia) will protect himself and use the "emotional system" (of his victim). Paradoxically he will use the will-to-survive to give himself a "work-out" thus strengthening himself as a phobia!

The more resistance he meets, the stronger he will grow and may sooner or later, create an automatic panic attack to protect himself at the slightest hint of his created object of fear.  His existence in your consciousness.

What the phobia hates is scrutiny and examination. But he is a bit stupid and cannot help but divulge the hideous secrets of his existence and expose them to the analytical awareness of consciousness. Providing he is accepted and experienced, he will be more and more exposed and this will destroy him along with any panic attacks. In other words, experiencing him through meditation and contemplation will uproot him into consciousness and significantly reduce his hold over your life.

A Zen-Like Solution

I have used the following exercise with my clients who have suffered with phobia, fears and/or panic attacks over many years with great success.  But...  one would have to be ready and willing to participate or obviously, it will not work.

You may well need the help of a competent therapist to work with you, willing to give you support and back-up as and when you need it.. However, just reading though the exercises and understanding their potential, should be enough for you to know whether you are ready and able to go it alone, or whether you need to visit a  therapist, or... if you're simply not ready to deal with your phobia at all yet.  Please bear in mind that this post is not therapy, but just a guide to give you the opportunity to make an informed decision as to what to do next...

Question your phobia.

 1. Get a blank sheet of paper.

 2. Write down: "What am I WILLING to do to deal with this (fear of.____)/phobia about____)?"
Take about 15-20 minutes on this asking over and over again.

 3. Write down all thoughts/answers to #2 that come into your mind no matter what they are.
 
 4. Write down "What am I NOT WILLING to do to deal with this fear of___/phobia about___?"
Take about 15-20 minutes on this asking over and over again.

 5. Write down all thoughts/answers to  #4 that come into your mind no matter what they are.

Looking through all your answers for WILLING and NOT WILLING, you should now have a fairly good idea of what it would take to deal with and overcome your phobia. What you need to do, what you are willing to do and just as important what you are NOT willing to do - it is important not to fight with any unwillingness. It will turn to willingness in due time if you keep revisiting the above questions.

Finally...
 
 6. Write down the question to yourself: "What commitment am I willing to make to handle and conquer my phobia?"

 7. Write down all commitments you are willing to make with yourself in order to handle and conquer your phobia. Include specific times and places when you are going to keep these commitments.

Very Important: Never list a commitment if there is a chance you will not keep it or this exercise will be just another failed attempt. But it really doesn't have to be.