Free Phobia Top Tips

Below are some simple tips that can help you to change how you feel when thinking of or experiencing a phobic trigger. Some of the tips are practical and can be applied anywhere and some are more hypnotic for which you may need some quiet time.

If you require professional help or just advise then contact our qualified and experienced hypnotherapist, Peter Sandy. He will be happy to guide you through the free top tips or answer any questions about hypnotherapy.  Peter's therapy rooms are used for hypnotherapy in Manchester, based in Sale M33.

The tips below work to reduce anxiety and control panic attacks as well as helping to control phobic triggers and phobic responses.

What can you do to help combat phobic response?

Slow Breathing  - The seven eleven technique - great for controlling panic attacks

Hyperventilation (over-breathing) commonly leads to increased anxiety and panic attacks. Many people get into the habit of breathing shallowly, from the upper chest, rather than more slowly from the abdomen. Put one hand on your upper chest and the other on your stomach. Notice which hand moves as you breathe. The hand on your chest should hardly move, if you are breathing correctly from the diaphragm, but the hand on your stomach should rise and fall. Practise this breathing, through your nose slowly and calmly, every day.

  • ·         As you breathe in through your nose count to 7
  • ·         As you breathe out through your mouth count to 11


Smile and Relax your Body - release tension and reduce anxiety

Physiology plays an important role on how you feel. Force the most exaggerated smile you can, even if that means placing a pencil between your teeth to make your mouth into a smile. When you smile your body eventually follows suit, helping you to feel more positive and in control.

Try to allow your shoulders to fall down and back and if you can, relax as many muscles in your body as possible, loosen muscles by movement or tense and relax.


Write Things Down - distraction and conscious control

Take a pen and pad and write down any thoughts, emotions or feelings that you notice. Write them from the perspective of an observer. It has been proven that the simple act of writing things down acts as a distraction and will help you to bring an element of conscious control over your experience.

 

Positive Affirmations - Reduce fear and reframe anxiety

Repeat a positive affirmation to yourself to help anchor you.

Have something simple prepared and repeat it to yourself as often as you can. Some examples may be:

“I can be calm, I can be relaxed”

“I am fine and very soon I will be where I am going”

“I accept that my body is trying to protect me, but I am safe here”

“With every slow breath I more feel calm and composed”

 

Visualisations - your safe haven away from anxiety -

Develop in your mind a calm, safe place, perhaps a place from your past and if you can, close your eyes and take yourself there. See colours, hear sounds, notice smells that link you to this place and, because your mind and body are connected you will start to initiate the relaxation response.

 

If, in future you ever have a panic attack remember that it cannot physically harm you so if you experience it happening try to accept it is just a panic attack. If you fight it the symptoms may increase so accept it, ride it out and it will soon go away.

 

Cure Your Phobia

These tips can help you to feel calmer and more in control in any enviroment or situation.

If you require more professional help to control panic attacks and reduce fear, anxiety or phobia help, then hypnotherapy and hypnosis solutions are used every day from our clinic in Sale, M33, Manchester to help people like you overcome thier issues.

It's easy to contact us either by the clicking on the Contact Form or text or you could write an oldfashioned letter to Cure Any Phobia, Haigh Lea Therapy Rooms, 22 Whitefield Road, Sale, M33 6NZ.