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Cynophobia, also known as cynophobia, is a very common phobia. Phobia is classified as a specific phobia, as opposed to phobia. In general, phobia is a persistent, irrational, and uncontrollable fear of something (an object, situation or activity). A characteristic of fear of dogs is an irrational and uncontrollable fear of dogs. However, the degree of fear can vary from person to person. Some people may feel scared when they see dogs, others even thinking about dogs will be scared. Whatever your fear of dogs, there are ways to help you overcome it.

Steps

Part 1 of 4: Determine your fear level

1. 

   Consider your dog contact history. While not all, many people develop dreaded dogs from childhood. If you have experienced one of the situations listed below, that is probably what is causing you to be afraid of dogs.
   • Maybe you've had it before experience Bad for one or more dogs. You may have been threatened, chased or even bitten by a dog, and now that is the only memory of the dog that remains in your mind. Encountering dogs today can have the same bad feeling, leaving you feeling scared of dogs in all situations.
   • Can you accidentally received a feeling of fear of dogs from someone, such as your parents. Maybe when you grow up, your mother always talks about dogs in a negative way, or tells you stories about people attacked by dogs. Mom's fear will definitely pass on to you. Maybe you don't know anything else about dogs and grew up thinking all dogs are awful, and that is probably the cause of your fear of dogs. It's even possible that your anxiety is related to the disorder inherited from the family.
   • Maybe you used to witness a bad thing dogs do to someone. Maybe you've seen someone attacked and injured by a dog, or you've even watched a dog movie at an emotional age. This fact, whether real or fictional, can cause you to develop a phobia even if nothing happens to yourself.

2. 

   
   
   Analyze your symptoms. Specific phobias, including phobias, can include several of the following symptoms. In addition to considering the symptoms you might experience, think about situation when you have that experience. Did the appearance of a dog frighten you, or did just a picture or story of a dog cause your symptoms? Are you afraid of the dog itself or of his actions? For example, some people are scared to see a dog barking, but don't feel scared when the dog is silent.
   • There is a sense of imminent danger.
   • The feeling of the need to run away or hide.
   • Rapid heartbeat, sweating, shivering, shortness of breath, chest pain, nausea, dizziness or coldness.
   • It feels like it's not real.
   • Feeling out of control or going crazy.
   • Feelings can die.

3. 

   
   
   Determine if you changed your life for that fear. Unfortunately, fear can be so severe that we feel that the best way to dispel fear is to avoid it completely. While phobias such as fear of flying can be fairly easily avoided simply by never flying, fear of dogs is another. There are over 60 million dogs in the United States alone, so it's almost impossible to avoid a dog at all. Ask yourself if you are doing the following to avoid being around a dog. If so, you most likely have dog phobia.
   • Do you avoid socializing with certain people because they have dogs?
   • Do you completely change course to avoid certain homes or houses with dogs?
   • Do you avoid talking to people because they talk about their dogs?

4. 

   
   
   Understand that there is a way to overcome your fear of dogs. While this fear can be overcome, remember that you need to be patient. That fear doesn't go away right away, it takes effort. Perhaps you should consider seeking professional help from a therapist to get through the process of overcoming your phobia.
   • Consider recording your fears in a journal. Write down your outstanding memories of your dog and how you felt during those experiences.
   • Learn meditation and relaxation techniques to stay calm and manage your nervousness.
   • Divide your fears into smaller chunks to overcome; Don't think you need to deal with everything for a while.
   • Believe in yourself that you will overcome your fear of dogs. Accept all your mistakes in that journey.

5. 

   Seek the help of a qualified therapist. Although not required, a therapist can help you overcome your fears and anxiety with psychotherapy. Therapists have a very high success rate in treating patients with phobias. They may use cognitive behavioral therapy (CBT) to help you change the way you think. They can teach you skills to overcome your fear. A therapist can also use contact therapy to help you regain emotional control in your dog's presence.
   • Consider finding a therapist in your area through the American Association for Depression and Anxiety (ADAA) website at http://treatment.adaa.org. Go to your area code to find a list of therapists near you. This list will include the disorders of each therapist's specialty so that you can choose one that specializes in specific phobia or canine phobia.
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Part 2 of 4: Awareness change

1. 

   Understand what cognitive change is. Many phobias, including the fear of dogs, are due to the brain explained about a certain situation than the reality of that situation. For example, maybe you are not really afraid of the dog in front of you, but your brain interprets the dog as a threat, thereby scaring you. Cognitive changes help you identify those thoughts, understand that they are irrational, and gradually help you change (or correct) your thoughts about a particular situation (like dogs, for example). ).
   • It is important to change your perception with an open and ready mind. You need to accept the fact that your fear may not be based on rational thinking, and that also means that you can train yourself to think differently. If you enter this treatment pessimistically or in the belief that your fears are justified, you will make the treatment more difficult.

2. 

   Consider fear-provoking events. The first step in overcoming fear is to identify the basis of fear. This step may involve thinking or talking about past experiences with your dog, and also figuring out what key things might trigger your phobia. You can also narrow the scope of the exact cause of fear. Are you afraid of the dog in common, or do you become scared when the dog does something specific (eg growling, barking, jumping, running, etc.)
   • You and your therapist can also determine if there is an underlying medical condition or mental condition that aggravates your phobia. The underlying cause could be an anxiety disorder, depression, or even a specific unrelated event that can trigger phobias.
   • This is also a good time to start journaling, where you can keep a record of all the facts about your dread, and this can help with therapy and analysis in the future. Record in your diary each event in your memory, and everything that led to that event you remember.

3. 

   Analyze the events that you believe are the triggers. Once you have a clear understanding of the specific events that trigger your phobia, you need to evaluate what you think when the fear arises. What are you talking to me? How would you interpret that stimulating event in your mind? What confidence do you believe about the event the moment it appears?
   • Keep journaling of your memories and thoughts. At this point you should start recording these reason that you think the events scare you off. Write down everything you remember about your beliefs from those times.
   • Analyze your beliefs and thoughts to see if they include any of the following:
     • All or nothing - do you think EVERY dog is bad, whatever? Or do you oddly distinguish dogs based on traits? Eg "I cannot be friends with anyone who has dogs."
     • Should, yes, need - Do you look at a dog and assume you must be afraid of it? Do you feel like you have no other option in that case? For example, "My mother told me never to trust a dog."
     • Overly generalization - Have you tried to overcome your fear of dogs in the past but failed, and now do you think you can never overcome that fear? For example, “I tried to get close to dogs before, but it didn't work. I have no choice but to be afraid of dogs. "
     • Spirit filter - Are you automatically drawing conclusions about dogs based on one or two past dog experiences? For example, "That dog attacked me when I was three years old, the dog is so bad, they will attack humans if given the chance."
     • Take positivity lightly - Are you ignoring the good things because you don't believe it will happen again? For example, "Yes, I can sit next to that dog, but he is so old and sick that he can't walk anymore and attack me."
     • Conclusion hastily - Did you see or hear a dog and automatically draw conclusions about what was going to happen? For example, "These are pit bulls, they are terribly aggressive and cannot be properly trained."

4. 

   
   
   Examine the feelings and behaviors that stem from your beliefs. At this point you should understand what triggers your phobia, what thoughts and beliefs about dogs when those triggers appear. Now is the time to analyze the thoughts and beliefs that really worked how to how you feel and act. In other words, what are the consequences of that fear? What is your fear of “sending” you to do something?
   • Continue to journal. At this stage you need to write down your reactions (both internal and external) to the events that trigger your fear and the beliefs that contribute to that fear.
   • The possible reactions are:
     • You walk down the street and encounter a dog in some yard. From then on you never go down that street again.
     • Your neighbor has a dog and they let them play in the backyard, so you never go into your backyard if your neighbor's dog is outside.
     • You refuse to go to a friend's house because they have a dog, and you cannot go out with that friend if they bring the dog.

5. 

   
   
   See if there is evidence to support your beliefs. Now is the time to analyze what triggers your fear, why it arises, and how you react to it. Now is the time to analyze whether it really is proof Does anyone support the reason you are afraid of dogs? Think of this as part of the process when you need to show your therapist (or yourself) that your fears are completely justified.
   • Journal each of your beliefs and relevant evidence to show that what you believe is true and reasonable. If you really have a reason, can you find any scientific evidence to support your beliefs?
   • For example, you believe that every dog ​​will attack you, no matter what. Why do you think this is true? Did all the dogs you meet attack you? Would someone else be attacked by every dog ​​they met? Why do people still keep dogs as pets if they are constantly being attacked by dogs?

6. 

   
   
   Develop valid interpretations of the event that triggers fear. You have been trying to prove your fear of dogs perfectly right at this point, but you cannot find any evidence to support your beliefs. In fact, you may find evidence to support the opposite. Now is the time to reflect on the beliefs that cause these fears and work with a therapist to develop valid interpretations of your beliefs. These logical interpretations begin to make sense and make you realize that that fear is irrational.
   • This sounds easy, but it will be the most difficult step in overcoming your fear of dogs. Faith can be deeply rooted in our minds, so it takes time (and persuasion) for us to realize that a belief is unreasonable. After all, those irrational beliefs can help you avoid bad situations, so what's wrong with them?
   • For example, you believe that all dogs are aggressive. You cannot find any evidence to support that belief, so why do you still believe it? Maybe your belief stems from a movie you watched from the age of seven (which you shouldn't have seen) in which dogs attack and kill people. After watching that movie, you start to be afraid of dogs because you are sure the movie is 100% correct. In reality, it's just movies, and there's no truth in it. And if you look closely, you will find that you never actually see that happening in real life.

7. 

   Go to the next step in your recovery journey. Although you have come a long way by this point, your journey is not complete. While you can convince yourself that your fear has no valid interpretations and no reason to fear it, you are not really "cured". Once you have completed the theory, you will need to complete the hands-on part of the therapy. At this stage you need to practice with dogs.
   • First, you need to learn to relax when your fear or suspense rises so you don't falter.
   • Next, you must gradually interact with the dog (in many ways) until you are comfortable with it.
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Part 3 of 4: Learning relaxation techniques

1. 

   Understand different relaxation techniques. There are several types of relaxation you can learn to help reduce your fear and anxiety. There are several methods such as: spontaneous relaxation; dynamic relaxation, muscle tension - slack; imagine; deep breath; hypnosis; Massage; meditation; Thai Cuc kungfu; yoga; biological feedback; music and art therapy.
   • Spontaneous relaxation is a technique that uses visual images and body sensations while repeating words to help relax and relieve the tension of the muscles.
   • Dynamic relaxation, tension - muscle relaxation is the technique of stretching and relaxing each muscle in the body to feel the muscles in both tension and relaxation.
   • Imagine is the technique of visualizing specific scenes to bring a sense of relaxation and peace (for example a forest, a beach with waves, etc.)
   • Deep breath A technique that focuses on breathing deeply from the diaphragm to release tension and cure rapid breathing.
   • Biofeedback is a technique in which you learn to control each function in your body, such as heart rate or breathing.

2. 

   Practice deep breathing relaxation. When you are nervous or scared, you can respond by breathing too quickly. Too much rapid breathing can increase feelings of anxiety and fear, making the situation worse. Deep breathing can help relax you, reduce stress and reduce anxiety. Follow these steps to relax with deep breathing:
   • Sit or stand somewhere that you feel comfortable with and keep your back straight. One hand is on the chest and the other on the stomach.
   • Take a slow, deep breath through your nose for a count of four. The hand on the stomach should be raised, while the hand on the chest does not move much.
   • Hold your breath while counting to seven.
   • Exhale through your mouth as you count to eight. Push as much air out of the lungs as possible using the abdominal muscles. That is, the hand on the abdomen must move down, and the hand on the chest should not move much.
   • Repeat these steps until you feel calmer and more relaxed.

3. 

   
   
   Perform dynamic relaxation, muscle tension - relaxation. People who are anxious often experience stress even when they think they are relaxed. The dynamic, tense - relax relaxation method can help you differentiate the muscles under tension and relaxation so you know what true relaxation really is. Practice the following steps twice a day until you feel it working.
   • Find a quiet place where you can sit comfortably with your eyes closed. Take off your shoes.
   • Do your best to relax your body and take five deep breaths.
   • Start with a specific muscle group (for example, your left leg) and focus on those muscles.
     • Work with each muscle group: each foot; legs and feet; the whole leg; each hand; whole arm; buttocks; stomach; chest; neck and shoulders; mouth; eye; and forehead.
   • Take a slow, deep breath as you stretch the selected muscles for 5 seconds. Make sure to feel the tension before moving on.
   • Relax selected muscles as you exhale.
   • Pay close attention to how the muscles feel when they are tense and when they relax.
   • Relax for 15 seconds, then select another muscle group and repeat the steps above.

4. 

   
   
   Try guided visualization. Using visualization to relax is exactly what this method is meant to be. This method requires you to imagine something that you find extremely relaxing to ease your nervousness and fear. There will be audio recording to guide you through the process. There are many tutorials available online, some with background music or sound effects for a more realistic feel.
   • These recordings guide you on how to prepare and what to do. They come in different lengths, so you can choose which ones work best for you.
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Part 4 of 4: Treatment with exposure therapy

1. 

   
   
   Develop an exposure plan. The main reason you learn relaxation techniques is to stay calm as you gradually interact with your dog. But before you start letting your dog show up in front of you, you need to make a plan. This plan covers every step you have to go through from this point (without the dog) to the actual arrival of the dog.
   • The plan should be tailored to your unique fear type and the situations you experience. You need to write a list in order from least afraid to most frightening so that you can step by step conquer the most terrifying situation for you.
   • An example of a dreaded dog recovery plan would look like this:
     • Step 1 - draw a picture of a dog on paper.
     • Step 2 - read information about dogs.
     • Step 3 - Look at the pictures of the dogs.
     • Step 4 - watch videos about dogs.
     • Step 5 - look at your dog through a closed window.
     • Step 6 - look at the dog through the partially open window.
     • Step 7 - look at the dog through the open window.
     • Step 8 - Look at the dog through the doorway.
     • Step 9 - Look at the dog from outside the doorway.
     • Step 10 - Look at a dog (with leash) in the next room.
     • Step 11 - look at a dog (with leash) in the same room.
     • Step 12 - sit next to a dog.
     • Step 13 - pet a dog.

2. 

   Use the scale of suspense. Use a scale of your anxiety level, where 0 is completely relaxed and 100 is the most frightening / anxious / annoying level you have ever experienced. This is a powerful tool to track how your fears change over time.
   • A fear scale can also help you decide when to move on to the next step in your exposure plan.
   • Be patient and slow. Don't move on to the next step too quickly.

3. 

   Get the help of a trusted friend who has a dog. At some point in the plan you will have to put yourself in a situation where a real dog will appear. You need someone capable and reliable to handle a dog, and the dog is well trained and predictable. Talk to the dog owner in advance about the plan you want to work on and paraphrase what you are trying to accomplish. They will have to be patient and understanding, although they may just need to sit there for a while with their dog while you adjust to the dog's presence.
   • Practicing with puppies is not a good idea, even if you think they are cuter and not aggressive. Puppies are not well trained and difficult to guess. They may act unexpectedly in front of you and will only aggravate your fear.
   • Finally, if possible, ask your friend to teach you some basic commands so you can control the dog yourself. Being in control of your dog can help alleviate your fears when you realize that you are able to control their actions.

4. 

   Start dealing with the fear of dogs. Start implementing the first item in the plan. Repeat this many times until you feel less nervous and frightened about the practice. If you are taking steps that will allow you to stand in place (for example, watching your dog through a window), gradually increase the time you spend in the act. Use the relaxation techniques you practice to stay calm.
   • Use a journal to keep track of your progress. Record all of your efforts and their effectiveness. Evaluate how much anxiety and fear you have before and after you try to do something.
   • Remember that the approach to dog contact should be planned, long-term and repeated.
   • Don't be impatient. Take each step in the plan slowly until you feel comfortable moving on to the next.

5. 

   Regular practice. This is the most difficult part of the recovery process that you must overcome, but the only way to succeed is to keep on trying. Schedule regular practice. If possible, practice it every day. Reward yourself for your progress. If necessary, you can include a reward item in your plan for more goals to aim for in each step. advertisement

Advice

• Once you've overcome your dog phobia, try playing with your dog if you know someone who has an easy dog. Observing how your dog plays can help you gain a better understanding of how to interact with it.