A Slice of Orange - November 2011 - Scare tactics

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Scare tactics

THE SAYING GOES: THERE’S NOTHING TO FEAR BUT FEAR ITSELF. IN THIS ISSUE, WE’LL TELL YOU HOW TO STOP FEARING EVEN FEAR. © smart-foto/shutterstock.com

M

any people celebrate Halloween by watching scary movies, such as, Scream. But why subject yourself to such torment? Because for most people, fear can elicit a powerful adrenaline boost that most find enjoyable—at least for a few hours.

But imagine being afraid 24/7.

Now the fun stops, and the terror begins.

A Slice of Orange is a newsletter designed to help clarify basic health information and offer juicy tips on uplifting your health.

Editorial team Alvin Delfin Christine Llenes-Delfin Ivan Olegario, MD

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Fear, in itself, is not bad. It is a response of your

This includes fear of performing in front of other

body to dangerous situations, and this response

people, fear of scrutiny, or fear of embarrass-

has helped the human species survive in its

ment.

hostile environment. When faced with a dangerous situation, such as a fire or an attacker,

The second kind is specific phobia. This is

fear activates the body. Your heart starts beat-

when you fear a single specific trigger, such

ing faster. You breathe faster and deeper. Your

as spiders, snakes, water, heights, flying, etc.

senses become more heightened, and so is your alertness. All these responses push you to a

“fight-or-flight”

mode,

so

you

can survive the danger.

But

fearing

your

life

when

for even

there

is

nothing to fear is debilitating

and

unhealthy.

You

O

The third kind of phobia is agoraphobia: a fear of leaving one’s “safe place” such as

NE IN EVERY FIVE PEOPLE, AT SOME POINT IN THEIR LIVES, SUFFERS

a home or a room.

Others have defined agoraphobia as fear

FROM PHOBIAS. IT IS THE MOST

of large spaces, but

COMMON PSYCHIATRIC PROBLEM AMONG

specifically it implies

WOMEN, AND THE SECOND MOST COMMON AMONG MEN.

the fear that comes from leaving the feeling of safety that the place provides.

stop seeing the world as a beautiful place, but as something

You may be thinking,

to be feared. Pathological fear (read: fear that

“But

is no longer normal) becomes a phobia. This

isn’t

everyone

afraid of speaking in public, or

is when you persistently and irrationally fear an

snakes, or heights?” So how do

object or situation, to the point that it hinders

you know if your fear is justified, or already a

normal functioning. You go to great lengths to

phobia? Try answering these questions:

avoid your fear. And this act of avoiding also prevents you from living a happy life. For exam-

• Does a specific stimulus cause an immedi-

ple, a fear of flying prevents you from enjoying

ate fear reaction or panic attack?

a vacation overseas, or worse, prevents you

• Do you find your fear excessive, unreason-

from going to that overseas meeting you’re sup-

able, or irrational?

posed to go to for work, but won’t. I’m sure the

• Do you go to great lengths to avoid the

next thing you’ll fear will be your boss.

fearful stimulus?

© suzanne

tucker,skydie/shutterstock.com

• If you are forced to endure the stimulus, One in every five people, at some point in their

does it cause intense distress?

lives, suffers from phobias. It is the most com-

• Do your actions to avoid the fearful stimulus

mon psychiatric problem among women, and

(e.g., pretending to be sick from work to avoid

the second most common among men. But just

presenting during a meeting) interfere signifi-

because it is common doesn’t mean it should

cantly with your normal routine, occupational

be ignored. The fear and suffering it causes are

functioning, or social activities or relationships?

very real. Take back your life—and this may be

If you answered yes to all of these, you have

your first step.

a phobia, and you should ask for help.

1

Know your fear There are three kinds of phobias. The first kind is social phobia—fear involving other people or social situations.

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First, face your fears, one step at a time. This

Because of the intense reaction pho-

means gradually and repeatedly exposing

a. Sit or stand comfortably with your

bias can cause, most of the time the

yourself to the fearful situation. The two key

back straight.

help of a professional is required

words are “gradually”, and “repeatedly”.

b. Take a slow breath in through your

to overcome the phobia. Therapists, psy-

Ignore any one of these two and you are

chologists or psychiatrists can use a variety

bound for failure, or worse, greater fear.

c. Slowly exhale through your mouth.

of methods, including medications, talk

nose. This should take four counts.

Push out as much air as you can by

therapy, role-playing, hypnosis and group

For example, if you fear speaking in public,

tightening your abdominal muscles.

therapy.

start with something small and manage-

This should take eight counts.

able. Start by speaking to two or three

d. Repeat breathing this way until you

The goals of treatment are: a) to change

close friends openly. When you have done

feel relaxed. Also, practice on your

your belief that the stimulus you fear can

this successfully, remind yourself, “See, you

own, even when you are not in a panic

cause as much harm as you initially thought;

didn’t die!” After that, you can move up

state, for five minutes twice a day.

b) to take control of your reactions; and

to speaking with a friend and a stranger.

c) to get you used to the stimulus without be-

Gradually add more people to your audi-

Lastly, capture your thoughts. The next time

coming fearful (desensitization). Achieving

ence until you can comfortably speak to a

you feel fearful, write down exactly what

these goals is a gradual and long-term pro-

group of strangers.

you are thinking. “The plane will crash.”

cess, but can bring back the joy in your life.

3

Help yourself, too

“All dogs bite.” “This stomachache means I If, while doing the first tip, you feel fear

have cancer.” Once you have your thoughts

creeping up, practice step 2: learn to re-

written down, you can now take time to

In addition to therapy, there are some

lax. There are many ways of doing this. The

carefully examine them. Are they rational or

steps you can do, by yourself or with

most common techniques are meditation

realistic? Or are they exaggerations? If they

someone close to you, to overcome

and deep breathing. The latter, you can do

are realistic, what can you actively do to

anytime, anywhere. Here’s how to do it:

overcome your fear?

your fears.

BY COMPLEMENTING THERAPY WITH THESE THREE TIPS, YOU CAN OVERCOME YOUR FEAR, AND NOT FEAR EVEN FEAR ITSELF.

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The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. © 2011 ActiveLink

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