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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
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 FOUR - TREATMENT
TREATMENT OPTIONS
PROFESSIONAL THERAPY &
MINDFUL SELF CARE
Learn the cognitive treatment options for professional therapy, self care with mindfulness meditation, common defense mechanisms, boundaries, stressors, and strategies for coping with anxiety and panic for fear and phobia
TREATMENT | THERAPY | SELF CARE
TREATMENT DIRECTORY
>> Treatment Home Page - Disclaimer
PROFESSIONAL THERAPY OPTIONS
Make the Best of Professional Therapy
Search for Medical Professionals (external)
Therapy Options
SELF CARE: Defining What It Really Means
Core Elements of Mindfulness
RELATED SELF CARE GUIDES BY KAIROS
View All Downloads
PROFESSIONAL THERAPY OPTIONS
Make the Best of Professional Therapy
Search for Medical Professionals (external)
Therapy Options
- Cognitive Behaviorial Therapy (CBT)
- Exposure Therapy
- Dialectical Behavior Therapy (DBT)
- Eye Movement Desensitization Reprocessing (EMDR)
- Online Therapy Fact Sheet
SELF CARE: Defining What It Really Means
Core Elements of Mindfulness
- Meditative Mastery of Breath Control
- Repetition Fuels the Power of a Mantra
- Principles of Mindfulness Meditation
- How Mindfulness Rewires Your Brain
- Cognitive Benefits of Mindfulness
- Mindful Self Care is Self Compassion
- Strategies to Practice Mindfulness
- Tips to Master Mindful Living
- How We Cope With Stress
- Armed With Self Defense Mechanisms
- Defining and Enforcing Your Boundaries
- Dealing With Stressors and Triggers
- Combat Strategies for Anxiety and Panic
RELATED SELF CARE GUIDES BY KAIROS
View All Downloads
ALL CONTENT PROVIDED BY MY BOOKS ON MINDFUL SELF CARE FOR TRAUMA AND FEAR
Download for Free Here
Download for Free Here
PART FOUR - TREATMENT
COGNITIVE BEHAVIORAL
THERAPY (CBT)
See Also
HOW TO MAKE THE BEST OF THERAPY
What Self Care Really Means
Read About Mindfulness
WEBSITE DISCLAIMER
Author is not a medical professional.
View Medical Professionals Here
HOW TO MAKE THE BEST OF THERAPY
What Self Care Really Means
Read About Mindfulness
WEBSITE DISCLAIMER
Author is not a medical professional.
View Medical Professionals Here
COGNITIVE BEHAVIORAL THERAPY
The most common professional treatment option for phobia is cognitive behavioral therapy (CBT). From this method exposure therapy is also utilized.
WHAT IT IS
CBT is a combination of behavioral and cognitive psychology and focuses on challenging and changing unhelpful cognitive distortions (e.g. thoughts, beliefs, and attitudes) and behaviors using focused coping strategies that improve emotional regulation. CBT is based on a model or theory that it’s not events themselves that upset us, but the meanings we give them. If our thoughts are too negative, it can block us seeing things or doing things that don’t fit – that disconfirm – what we believe is true. In other words, we continue to hold on to the same old thoughts and fail to learn anything new.
WHAT IT DOES
Using the basic principles of both approaches CBT takes focus on current problems (cognitive distortions and maladaptive behaviors) and devises action oriented protocols for addressing and changing them with new processing and coping strategies. Symptoms that produce distress like anxiety, depression and intrusive thoughts, flashbacks and nightmares can be reduced when the patient learns what coping strategies work and replaces what doesn’t work. The goal of cognitive behavioral therapy is not to diagnose a person with a particular disease, but to look at the person holistically and decide what thoughts and behaviors can be changed.
Cognitive distortions are symptoms of distorted thought and can include self defeating responses like overgeneralizing, magnifying negatives, minimizing positives, and catastrophizing. They are either a pseudo-discrimination belief or an over-generalization of something. Other distortions include all-or-nothing thinking (splitting), magical thinking, and emotional reasoning. They are also components of delusional thinking.
See > Cognitive Malfunctions
Maladaptive thoughts and behaviors are dysfunctional actions that may provide short-term relief but are non-productive because they do nothing to alleviate the root of the problem. In trauma, behaviors are disassociation (avoidance, withdrawing, self harm, suicidal ideation, or risky behavior like substance and alcohol abuse) or inappropriate responses to distress like irritability, aggression, and misplaced or misdirected anger.
PHASES OF CBT
The CBT protocol as designed by psychologists Kanfer and Saslow has SIX phases:
The steps in the assessment phase include:
Interventions include distraction, imagery, motivational self-talk, relaxation and/or biofeedback, development of adaptive coping strategies (like minimizing negative or self-defeating thoughts), changing maladaptive beliefs, goal setting and mindfulness. Interventions can be focused on cognitive restructuring (process of learning to identify and dispute irrational or maladaptive thoughts) or it can be behaviorally oriented through exposure therapy.
Cognitive Restructuring
Cognitive restructuring helps people make sense of trauma by restructuring the way you process and recall bad memories. Memories are very significant in the manifestation of phobias. People often remember things differently than what really occurred.
EXAMPLE: if someone has a phobia of dogs that manifested from a childhood bite, they may not remember the event clearly or they may distort the circumstances surrounding the event. Very strong and powerful emotional connections were encoded with the memories. They may remember a huge terrifying dog because to a child, it was massive. When triggered those memories are recalled with the accompanying fear response because that is how they were stored. What they may not recall, however, is the prior affection they had for the dog, the memories of playing with it, and what one may call the “good times.” They don’t remember that as easily and the traumatic experience. What they also don’t recall as easily are the facts. Maybe the dog was sick, old or injured and a rambunctious child was too much provocation for it and the dog reacted defensively. An adult would have recognized this but a child maybe not, especially if they were not supervised or told about its condition. Memories are not factual representations and are not recalled like a video playback. They come with baggage and distortions, subjective feelings and sometimes guilt or shame. The subconscious could be repressing memories of a troubled child that may have been aggressive himself. When working on phobias, traumatic memories can be cognitively restructured and this helps people look at events with facts to form a more realistic perspective. This is the goal of CBT.
EXPOSURE THERAPY
Read More > Treatment - Exposure Therapy
Exposure therapy is safely exposing a person to their anxiety source or phobia - without the intention to cause any danger - in order to help them overcome the anxiety or distress surrounding it. It is direct confrontation of feared objects, activities, or situations. For example, a rape victim who fears the location where she was assaulted may be assisted by her therapist in going to that location and directly confronting her fears. Exposure or confrontation leads to the harmful conditioning being "unlearned” returning a sense of control, self-confidence, and predictability to the patient while reducing escape and avoidance behaviors.
CBT may be delivered in conjunction with a variety of diverse techniques such as talk therapy, stress inoculation, cognitive processing therapy, cognitive therapy, relaxation training, dialectical behavior therapy, and acceptance and commitment therapy, and a mindfulness based therapy or self care practice that promotes self-awareness.
Ask your therapist if CBT is right for you.
WHAT IT IS
CBT is a combination of behavioral and cognitive psychology and focuses on challenging and changing unhelpful cognitive distortions (e.g. thoughts, beliefs, and attitudes) and behaviors using focused coping strategies that improve emotional regulation. CBT is based on a model or theory that it’s not events themselves that upset us, but the meanings we give them. If our thoughts are too negative, it can block us seeing things or doing things that don’t fit – that disconfirm – what we believe is true. In other words, we continue to hold on to the same old thoughts and fail to learn anything new.
- Behaviorism or Behavioral Psychology is a systematic approach to understanding that the behavior of humans are either reflexes produced by a response to a specific stimulus in the environment or a consequence of that individual's history, especially in the area of reinforcement and punishment. Behaviorists, however, are more concerned with environmental stimuli that influence current thoughts and behaviors opposed to historical.
- Cognitive Psychology is the scientific study of mental processes such as attention, language use, memory, perception, problem solving, creativity, and thinking.
WHAT IT DOES
Using the basic principles of both approaches CBT takes focus on current problems (cognitive distortions and maladaptive behaviors) and devises action oriented protocols for addressing and changing them with new processing and coping strategies. Symptoms that produce distress like anxiety, depression and intrusive thoughts, flashbacks and nightmares can be reduced when the patient learns what coping strategies work and replaces what doesn’t work. The goal of cognitive behavioral therapy is not to diagnose a person with a particular disease, but to look at the person holistically and decide what thoughts and behaviors can be changed.
Cognitive distortions are symptoms of distorted thought and can include self defeating responses like overgeneralizing, magnifying negatives, minimizing positives, and catastrophizing. They are either a pseudo-discrimination belief or an over-generalization of something. Other distortions include all-or-nothing thinking (splitting), magical thinking, and emotional reasoning. They are also components of delusional thinking.
See > Cognitive Malfunctions
Maladaptive thoughts and behaviors are dysfunctional actions that may provide short-term relief but are non-productive because they do nothing to alleviate the root of the problem. In trauma, behaviors are disassociation (avoidance, withdrawing, self harm, suicidal ideation, or risky behavior like substance and alcohol abuse) or inappropriate responses to distress like irritability, aggression, and misplaced or misdirected anger.
PHASES OF CBT
The CBT protocol as designed by psychologists Kanfer and Saslow has SIX phases:
- Assessment or psychological assessment;
- Reconceptualization;
- Skills acquisition;
- Skills consolidation and application training;
- Generalization and maintenance;
- Post-treatment assessment follow-up.
The steps in the assessment phase include:
- Identifying critical behaviors
- Determining whether critical behaviors are excesses or deficits
- Evaluating critical behaviors for frequency, duration, or intensity (obtain a baseline)
- Attempting to decrease frequency, duration, or intensity of behaviors in the event of excess
- Attempting to increase frequency, duration, or intensity of behaviors in the event of deficit
Interventions include distraction, imagery, motivational self-talk, relaxation and/or biofeedback, development of adaptive coping strategies (like minimizing negative or self-defeating thoughts), changing maladaptive beliefs, goal setting and mindfulness. Interventions can be focused on cognitive restructuring (process of learning to identify and dispute irrational or maladaptive thoughts) or it can be behaviorally oriented through exposure therapy.
Cognitive Restructuring
Cognitive restructuring helps people make sense of trauma by restructuring the way you process and recall bad memories. Memories are very significant in the manifestation of phobias. People often remember things differently than what really occurred.
EXAMPLE: if someone has a phobia of dogs that manifested from a childhood bite, they may not remember the event clearly or they may distort the circumstances surrounding the event. Very strong and powerful emotional connections were encoded with the memories. They may remember a huge terrifying dog because to a child, it was massive. When triggered those memories are recalled with the accompanying fear response because that is how they were stored. What they may not recall, however, is the prior affection they had for the dog, the memories of playing with it, and what one may call the “good times.” They don’t remember that as easily and the traumatic experience. What they also don’t recall as easily are the facts. Maybe the dog was sick, old or injured and a rambunctious child was too much provocation for it and the dog reacted defensively. An adult would have recognized this but a child maybe not, especially if they were not supervised or told about its condition. Memories are not factual representations and are not recalled like a video playback. They come with baggage and distortions, subjective feelings and sometimes guilt or shame. The subconscious could be repressing memories of a troubled child that may have been aggressive himself. When working on phobias, traumatic memories can be cognitively restructured and this helps people look at events with facts to form a more realistic perspective. This is the goal of CBT.
EXPOSURE THERAPY
Read More > Treatment - Exposure Therapy
Exposure therapy is safely exposing a person to their anxiety source or phobia - without the intention to cause any danger - in order to help them overcome the anxiety or distress surrounding it. It is direct confrontation of feared objects, activities, or situations. For example, a rape victim who fears the location where she was assaulted may be assisted by her therapist in going to that location and directly confronting her fears. Exposure or confrontation leads to the harmful conditioning being "unlearned” returning a sense of control, self-confidence, and predictability to the patient while reducing escape and avoidance behaviors.
CBT may be delivered in conjunction with a variety of diverse techniques such as talk therapy, stress inoculation, cognitive processing therapy, cognitive therapy, relaxation training, dialectical behavior therapy, and acceptance and commitment therapy, and a mindfulness based therapy or self care practice that promotes self-awareness.
Ask your therapist if CBT is right for you.
THERAPY OPTIONS
Cognitive Behaviorial Therapy (CBT)
Exposure Therapy
Dialectical Behavior Therapy (DBT)
Eye Movement Desensitization Reprocessing
Online Therapy Fact Sheet
INTRODUCTION TO MINDFULNESS
MINDFUL SELF CARE STRATEGIES
Cognitive Behaviorial Therapy (CBT)
Exposure Therapy
Dialectical Behavior Therapy (DBT)
Eye Movement Desensitization Reprocessing
Online Therapy Fact Sheet
INTRODUCTION TO MINDFULNESS
MINDFUL SELF CARE STRATEGIES
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.
PRIME DIRECTIVE OF THE LEARNING LIBRARY
Self care techniques are meant to supplement professional treatment not replace it.
PRIME DIRECTIVE 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
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
Library articles provided by my series Healing the PTSD Mind and my series on mindfulness based self care Be Mindful Be Well. The books are written from a trauma perspective. Content applies to fear, phobias and panic. Learn self care treatments with mindfulness techniques.
BE MINDFUL. BE WELL.
Books copyright 2021 by By Kairos
BE MINDFUL. BE WELL.
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
