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PHOBIA LIBRARY
Read up on fear, panic and phobia to get a general overview of phobias and trauma and fear management. Learn mindfulness based self care principles and exercises for managing phobias from my books on trauma and self care.
JUMP TO A CHAPTER
Fear | Function | Thought | Treatment | Coping
For Help See: Fear in the Brain | Fear Dictionary
JUMP TO A CHAPTER
Fear | Function | Thought | Treatment | Coping
For Help See: Fear in the Brain | Fear Dictionary
THE LIBRARY TOPIC HOME PAGES
Introduction to Trauma, Fear and Phobia
Part 1: Defining Fear and the Fear Response
Part 2: Emotional & Cognitive Functions of Fear
Part 3: Maladaptive Thought Processing
Part 4: Professional Therapy & Mindful Self Care
THE PHOBIA COLLECTION DOWNLOADS
Browse Collection of Phobias by Topic
Download Collection of Phobias
Download Dictionary of Fear and Phobia
Download Self Care Guides for Coping
Introduction to Trauma, Fear and Phobia
Part 1: Defining Fear and the Fear Response
Part 2: Emotional & Cognitive Functions of Fear
Part 3: Maladaptive Thought Processing
Part 4: Professional Therapy & Mindful Self Care
THE PHOBIA COLLECTION DOWNLOADS
Browse Collection of Phobias by Topic
Download Collection of Phobias
Download Dictionary of Fear and Phobia
Download Self Care Guides for Coping
PART ONE - FEAR
DEFINING FEAR AND THE FEAR RESPONSE
Articles defining fear, brain structure, fear conditioning, the fear response (fight, flight or freeze), & characteristics of panic & anxiety attacks
DIRECTORY OF FEAR
Characteristics of the Primal Emotion of Fear
Phobia Calls on the Fear Conditioning Process
Identifying the Brain Structures of Fear
Chemical Reactions in the Brain
Fear Triggers the Fight or Flight Response
Can’t Fight or Flight - Then Stop and Freeze
Fear Symptoms That Aggravate Anxiety
What Happens During a Panic Attack
Fear Manipulation of People and the Collective
Characteristics of the Primal Emotion of Fear
Phobia Calls on the Fear Conditioning Process
Identifying the Brain Structures of Fear
Chemical Reactions in the Brain
Fear Triggers the Fight or Flight Response
Can’t Fight or Flight - Then Stop and Freeze
Fear Symptoms That Aggravate Anxiety
What Happens During a Panic Attack
Fear Manipulation of People and the Collective
ALL CONTENT PROVIDED BY MY BOOKS ON MINDFUL SELF CARE FOR TRAUMA AND FEAR
Download for Free Here
Download for Free Here
Download the Glossary of Fear
For help with the terms in this series
Download the Panic and Fear Dictionary of the Brain
PHOBIAS CALL ON
the Fear Conditioning Response
STATE OF HYPERVIGILANCE
Hypervigilance is an enhanced state of sensory sensitivity accompanied by an exaggerated intensity of behaviors whose purpose is to detect activity. Hypervigilance may trigger a state of increased anxiety which can cause exhaustion. Other symptoms include abnormally increased arousal, a high responsiveness to stimuli, and a constant scanning of the environment.
In hypervigilance, you are perpetually scanning the environment to search for sights, sounds, people, behaviors, smells, or anything else that is a threat for trauma. You are on high alert to ensure danger is not near. Hypervigilance can lead to a variety of obsessive behavior patterns, as well as producing difficulties with social interaction and relationships.
Hypervigilance is differentiated from dysphoric hyperarousal because you are aware of your surroundings. In dysphoric hyperarousal, a person with PTSD may lose contact with reality and re-experience the traumatic event. When there have been multiple traumas (C-PTSD) you may become hypervigilant and suffer severe anxiety attacks intense enough to induce a delusional state in which the effects of multiple traumas overlap. This can result in the “thousand-yard stare.” It is also distinguished from paranoia. A paranoid diagnosis, such as can occur in schizophrenia, can seem superficially similar, but are characteristically different.
People suffering from hypervigilance may become preoccupied with scanning their environment for possible threats, causing them to lose connections with their family and friends. You might 'overreact' to loud and unexpected noises or become agitated in highly crowded or noisy environments. You will often have a difficult time getting to sleep or staying asleep - especially if you are always getting up and checking doors and looking outside. Sustained states of hypervigilance lasting years lead to a higher sensitivity to disturbances and an inability to tolerate groups of people. After resolution of situations demanding your attention, you are exhausted and are often unable to function in normal society.
EXPERIENCE > CROWDS
Personal Experience
“I hate crowds. I hate loud noises. I jump at the sound of thunder and fireworks and doors slamming. For that same reason, I have a fear of confrontation. It doesn’t matter if someone is screaming at me or if a couple in the other room is screaming at each other, either way, it makes me highly uncomfortable. It puts me on edge. It increases my anxiety. I can’t be around it without losing control of my breathing. Because of my hypervigilance, I tend to overreact. I think situations are worse than they are, because my mind only sees things in black and white. There isn’t a gray area. Either things are going well, or things are falling apart at the seams. Either something good is about to happen or something horrible is about to happen. That’s the way I see the world. My hypervigilance makes it impossible for me to relax, even when there is nothing realistic for me to worry about. It makes me feel like I am never safe, like I am never home.” - survivor of C-PTSD
GENERAL SYMPTOMS OF HYPERVIGILANCE
There are physical, behavioral, emotional, and mental symptoms that can go with hypervigilance:
PHYSICAL SYMPTOMS
Physical symptoms may resemble those of anxiety. These may include:
BEHAVIORAL SYMPTOMS
Behavioral symptoms include:
If you’re hypervigilant, you may overreact if you hear a loud bang like a car backfire or if you misunderstand a coworker’s statement as rude. These reactions may be violent or hostile in a perceived attempt to defend yourself.
EMOTIONAL SYMPTOMS
The emotional symptoms of hypervigilance can be severe. These can include: You may fear judgment from others, or you may judge others extremely harshly. This may develop into black-and-white thinking in which you find things either rigidly right or wrong. You can also become emotionally withdrawn. You may experience mood swings or outbursts of emotion.
MENTAL SYMPTOMS
Mental symptoms of hypervigilance can include paranoia. This may be accompanied by rationalization justifying the hypervigilance. It can also be difficult for those who experience frequent hypervigilance to sleep well.
LONG-TERM SYMPTOMS
If you experience recurring hypervigilance, you may start to develop behaviors to calm your anxiety or counteract perceived threats. If you fear assault or danger, for example, you may start carrying a concealed weapon. If you have severe social anxiety, you may rely on avoidance, daydreaming or non-participation in events. These symptoms can result in social isolation and damaged relationships.
COMMON TRIGGERS OF HYPERVIGILANCE
There are some common triggers that can cause or contribute to episodes of hypervigilance. These include:
TREATMENT FOR HYPERVIGILANCE
Cognitive behavioral therapy (CBT): CBT is often effective at helping to treat anxiety. In these sessions, you’ll talk about your past experiences as well as your current problems and fears. Your therapist will guide these conversations. Your therapist can help you identify what causes your hypervigilance and how to deal with it.
Exposure therapy: Exposure therapy allows you to safely face fears and memories of trauma slowly so that you can learn how to manage the flashbacks and anxiety.
Eye movement desensitization and reprocessing (EMDR): EMDR combines exposure therapy with guided eye movements. This can ultimately change how you react to traumatic memories.
COPING METHODS
Through therapy, you may learn new ways to cope with episodes of hypervigilance and anxiety. Here are some strategies that can help:
Hypervigilance is an enhanced state of sensory sensitivity accompanied by an exaggerated intensity of behaviors whose purpose is to detect activity. Hypervigilance may trigger a state of increased anxiety which can cause exhaustion. Other symptoms include abnormally increased arousal, a high responsiveness to stimuli, and a constant scanning of the environment.
In hypervigilance, you are perpetually scanning the environment to search for sights, sounds, people, behaviors, smells, or anything else that is a threat for trauma. You are on high alert to ensure danger is not near. Hypervigilance can lead to a variety of obsessive behavior patterns, as well as producing difficulties with social interaction and relationships.
Hypervigilance is differentiated from dysphoric hyperarousal because you are aware of your surroundings. In dysphoric hyperarousal, a person with PTSD may lose contact with reality and re-experience the traumatic event. When there have been multiple traumas (C-PTSD) you may become hypervigilant and suffer severe anxiety attacks intense enough to induce a delusional state in which the effects of multiple traumas overlap. This can result in the “thousand-yard stare.” It is also distinguished from paranoia. A paranoid diagnosis, such as can occur in schizophrenia, can seem superficially similar, but are characteristically different.
People suffering from hypervigilance may become preoccupied with scanning their environment for possible threats, causing them to lose connections with their family and friends. You might 'overreact' to loud and unexpected noises or become agitated in highly crowded or noisy environments. You will often have a difficult time getting to sleep or staying asleep - especially if you are always getting up and checking doors and looking outside. Sustained states of hypervigilance lasting years lead to a higher sensitivity to disturbances and an inability to tolerate groups of people. After resolution of situations demanding your attention, you are exhausted and are often unable to function in normal society.
EXPERIENCE > CROWDS
Personal Experience
“I hate crowds. I hate loud noises. I jump at the sound of thunder and fireworks and doors slamming. For that same reason, I have a fear of confrontation. It doesn’t matter if someone is screaming at me or if a couple in the other room is screaming at each other, either way, it makes me highly uncomfortable. It puts me on edge. It increases my anxiety. I can’t be around it without losing control of my breathing. Because of my hypervigilance, I tend to overreact. I think situations are worse than they are, because my mind only sees things in black and white. There isn’t a gray area. Either things are going well, or things are falling apart at the seams. Either something good is about to happen or something horrible is about to happen. That’s the way I see the world. My hypervigilance makes it impossible for me to relax, even when there is nothing realistic for me to worry about. It makes me feel like I am never safe, like I am never home.” - survivor of C-PTSD
GENERAL SYMPTOMS OF HYPERVIGILANCE
There are physical, behavioral, emotional, and mental symptoms that can go with hypervigilance:
PHYSICAL SYMPTOMS
Physical symptoms may resemble those of anxiety. These may include:
- Sweating
- A fast heart rate
- Fast, shallow breathing
BEHAVIORAL SYMPTOMS
Behavioral symptoms include:
- Jumpy reflexes
- Fast, knee-jerk reactions to the environment.
If you’re hypervigilant, you may overreact if you hear a loud bang like a car backfire or if you misunderstand a coworker’s statement as rude. These reactions may be violent or hostile in a perceived attempt to defend yourself.
EMOTIONAL SYMPTOMS
The emotional symptoms of hypervigilance can be severe. These can include: You may fear judgment from others, or you may judge others extremely harshly. This may develop into black-and-white thinking in which you find things either rigidly right or wrong. You can also become emotionally withdrawn. You may experience mood swings or outbursts of emotion.
MENTAL SYMPTOMS
Mental symptoms of hypervigilance can include paranoia. This may be accompanied by rationalization justifying the hypervigilance. It can also be difficult for those who experience frequent hypervigilance to sleep well.
LONG-TERM SYMPTOMS
If you experience recurring hypervigilance, you may start to develop behaviors to calm your anxiety or counteract perceived threats. If you fear assault or danger, for example, you may start carrying a concealed weapon. If you have severe social anxiety, you may rely on avoidance, daydreaming or non-participation in events. These symptoms can result in social isolation and damaged relationships.
COMMON TRIGGERS OF HYPERVIGILANCE
There are some common triggers that can cause or contribute to episodes of hypervigilance. These include:
- Feeling trapped or claustrophobic
- Feeling abandoned
- Hearing loud noises (especially if they’re sudden or emotionally charged), which can include yelling, arguments, and sudden bangs
- Anticipating pain, fear, or judgment
- Feeling judged or unwelcome
- Feeling physical pain
- Feeling emotional distress
- Being reminded of past traumas
- Being around random, chaotic behaviors of others
TREATMENT FOR HYPERVIGILANCE
Cognitive behavioral therapy (CBT): CBT is often effective at helping to treat anxiety. In these sessions, you’ll talk about your past experiences as well as your current problems and fears. Your therapist will guide these conversations. Your therapist can help you identify what causes your hypervigilance and how to deal with it.
Exposure therapy: Exposure therapy allows you to safely face fears and memories of trauma slowly so that you can learn how to manage the flashbacks and anxiety.
Eye movement desensitization and reprocessing (EMDR): EMDR combines exposure therapy with guided eye movements. This can ultimately change how you react to traumatic memories.
COPING METHODS
Through therapy, you may learn new ways to cope with episodes of hypervigilance and anxiety. Here are some strategies that can help:
- Practice mindfulness
- Be still and take slow, deep breaths.
- Search for objective evidence in a situation before reacting.
- Pause before reacting.
- Acknowledge fears or strong emotions, but don’t give in to them.
- Be mindful.
- Set boundaries with others and yourself.
MORE ON FEAR
Characteristics of the Primal Emotion of Fear
Phobia Calls on the Fear Conditioning Process
Identifying the Brain Structures of Fear
Chemical Reactions in the Brain
Fear Triggers the Fight or Flight Response
Can’t Fight or Flight - Then Stop and Freeze
Fear Symptoms That Aggravate Anxiety
What Happens During a Panic Attack
Fear Manipulation of People and the Collective
Characteristics of the Primal Emotion of Fear
Phobia Calls on the Fear Conditioning Process
Identifying the Brain Structures of Fear
Chemical Reactions in the Brain
Fear Triggers the Fight or Flight Response
Can’t Fight or Flight - Then Stop and Freeze
Fear Symptoms That Aggravate Anxiety
What Happens During a Panic Attack
Fear Manipulation of People and the Collective
This content is provided for informational purposes only. Author is not a medical professional. Talk to your doctor to determine what therapy is right for you.
Self care techniques are meant to supplement professional treatment not replace it.
DISCLAIMER OF THE LEARNING LIBRARY
Self care techniques are meant to supplement professional treatment not replace it.
DISCLAIMER OF THE LEARNING LIBRARY
BROWSE PHOBIA COLLECTION
Phobia collection is presented in eight themed parts
VIEW LIST INDEX or JUMP TO A PART
PART [ 1 ] [ 2 ] [ 3 ] [ 4 ] [ 5 ] [ 6 ] [ 7 ] [ 8 ]
PHOBIA COLLECTION BY TOPIC
common ~ abstract ~ ordinary ~ bizarre ~ catastrophic ~ psyche ~ icky - academic ~ knowledge ~ education ~ literary ~ art ~ music ~ religion ~ political ~ law ~ order military ~ war ~ discrimination ~ science ~ chemical ~ energy ~ time ~ numbers ~ technology ~ nature ~ environment ~ astronomy ~ weather ~ geography ~ people ~ family ~ community ~ anatomy ~ medical ~ disease ~ emotions ~ senses ~ sensations ~ movement ~ conditions~ love ~ relationships ~ sexuality ~ lifestyle ~ places ~ events ~ objects ~ clothing ~ tools ~ vehicles ~ home ~ cooking ~ food ~ entertainment ~ sports ~ recreation ~ toys ~ games ~ monsters ~ characters ~ spooky ~ nightmares ~ delusional ~ joke ~ fiction
DOWNLOAD PONDERING THE PHOBIA
Now Available for Download for Offline Reading
All the phobias in one download. Browse by both topic/subject and by alphabetized list
Download/Share: http://bit.ly/ponderingphobia
OTHER PHOBIA AND FEAR DOWNLOADS:
Dictionary of Trauma, Phobia and Fear
Self Care Guides for Fear & Phobias
common ~ abstract ~ ordinary ~ bizarre ~ catastrophic ~ psyche ~ icky - academic ~ knowledge ~ education ~ literary ~ art ~ music ~ religion ~ political ~ law ~ order military ~ war ~ discrimination ~ science ~ chemical ~ energy ~ time ~ numbers ~ technology ~ nature ~ environment ~ astronomy ~ weather ~ geography ~ people ~ family ~ community ~ anatomy ~ medical ~ disease ~ emotions ~ senses ~ sensations ~ movement ~ conditions~ love ~ relationships ~ sexuality ~ lifestyle ~ places ~ events ~ objects ~ clothing ~ tools ~ vehicles ~ home ~ cooking ~ food ~ entertainment ~ sports ~ recreation ~ toys ~ games ~ monsters ~ characters ~ spooky ~ nightmares ~ delusional ~ joke ~ fiction
DOWNLOAD PONDERING THE PHOBIA
Now Available for Download for Offline Reading
All the phobias in one download. Browse by both topic/subject and by alphabetized list
Download/Share: http://bit.ly/ponderingphobia
OTHER PHOBIA AND FEAR DOWNLOADS:
Dictionary of Trauma, Phobia and Fear
Self Care Guides for Fear & Phobias
Phobia articles provided by my self care series Healing the PTSD Mind and my series on mindfulness based self care Be Mindful Be Well. These self directed guides are written from a trauma perspective but the content applies to the symptoms of phobia like fear and panic. Learn and simple self care techniques with mindfulness.
BE MINDFUL. BE WELL. TRY MINDFULNESS.
DOWNLOAD SELF CARE GUIDES FOR FREE
Books copyright 2021 by By Kairos
BE MINDFUL. BE WELL. TRY MINDFULNESS.
DOWNLOAD SELF CARE GUIDES FOR FREE
Books copyright 2021 by By Kairos
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A SERIES OF BEAUTIFUL WORDS
Collection of Vocabulary Books, Sites and Resources
Series Homepage | View Sites | Download Books
Words are also posted on twitter under the hashtags #beautifulwords and #wordoftheday and shared visually on pinterest bulletin boards
ABOUT SITE | SITEMAPS | SEARCH | FEEDBACK
Content by Kairos ~ @kairosoflife
Homepage | Portfolio | Contact
Original content © 2021 Copyright, Kairos
