Content

• Steps
• Method 1 of 3: Understanding and Overcoming Fear
• Method 2 of 3: Relaxation Techniques to Help Manage Your Fear
• Method 3 of 3: Cognitive Behavioral Therapy
• Tips
• Warnings

Bird phobia is a fear of birds. Sometimes it can be very strong. However, a person is not born with this fear, so it is quite possible to overcome it. Many people are able to overcome their fear on their own, but in some cases, professional medical attention is needed.

Steps

Method 1 of 3: Understanding and Overcoming Fear

1. 1 Admit your fear. Keeping your fear inside doesn't make you stronger. The first step in overcoming your fear is to acknowledge the problem. You will not be able to get rid of the fear that you do not recognize. Look at yourself in the mirror and say to yourself, "I am afraid of birds." This will help you become aware of this phobia.
2. 2 Think about why you are afraid of birds. Man is not born with a fear of birds, it is an acquired fear. Try to understand the cause of your fear. Take time to delve into the depths of your soul.
   • You can keep a journal in which you can write down your thoughts. This allows you to process information slowly and carefully.
   • Remember the past, your childhood years. Perhaps some case from the past caused the development of ornithophobia?
   • Have you always been afraid of birds? If not, remind yourself of positive or neutral bird situations. Don't think about situations where birds have become a source of concern for you.
3. 3 Specify your fear. Without understanding the nature of your fear, you cannot overcome it. Think about what exactly makes you fear. The following may scare you:
   • That they attack from above.
   • How they flap their wings.
   • The way they walk on the ground.
   • Fear of diseases that are transmitted through birds.
   • The way they approach a person in search of food waste.
4. 4 Do some bird research. Learn as much as possible about them! The more you know about your fear, the more comfortable you will feel in its presence. If you can't watch movies or bird shows, try flipping through books in the library. Thus, you yourself will be able to control the process of researching information.
5. 5 Listen to the birds singing. For many people, the sound of birds triggers a fear response. If you also have fear, try listening to bird sounds online. Take a break when necessary to process the information received. When you are calm, keep listening. Gradually increase the length of time you listen to bird sounds.
6. 6 Gradually move into direct communication with your fear. Don't rush to the bird sanctuary! You can negate all of your preparation. Take tiny steps instead:
   • Draw a bird.
   • Look at the paintings of birds.
   • Look at pictures of real birds.
   • Watch a video about birds online, stop the video at the right moments.
   • When you see a bird through the window, watch it. Remember you are safe.
   • Watch the birds when you are outside, not behind glass and a sturdy door, but next to your fear.
   • When you feel confident, visit a pet store, get close to the bird cage. Remember that she is in a cage and cannot reach you!

Method 2 of 3: Relaxation Techniques to Help Manage Your Fear

1. 1 Pay attention to the symptoms. Depending on how your phobia manifests itself, you may experience panic attacks when you see birds in photographs or live. You must be prepared for possible manifestations of your phobia. Knowing your symptoms can help you pull yourself together and prevent a severe panic attack from developing. Some of the symptoms you may be experiencing:
   • Dry mouth
   • Nausea
   • Increased heart rate
   • Shallow breathing
   • Muscle spasm
2. 2 Practice triangle breathing. This is a simple breathing exercise. Breathing "in a triangle" means dividing the breathing cycle into three stages: inhale-hold-exhale and then repeat this cycle many times. You will need to inhale for three seconds; hold your breath for three seconds; exhale for three seconds. Repeat this process many times until you can calm down completely.
3. 3 Practice progressive muscle relaxation. When we are afraid, we experience tension in all the muscles in our body, thereby exacerbating the situation in which we find ourselves. By consciously forcing your body to relax, you can stimulate your mind to relax. The muscle relaxation method is based on alternating tension and relaxation of various muscles and muscle groups to achieve a state of relaxation. Tighten and relax the following muscle groups:.
   • Forehead
   • Eyes
   • Nose
   • Lips, cheeks and jaws
   • Hands, every finger
   • Forearms
   • Upper arms
   • Shoulders
   • Back
   • Stomach
   • Buttocks
   • Hips
   • Calf muscles
   • Feet, every toe
4. 4 Practice guided imagination. Guided imagination allows you to redirect psychic energy in a positive direction. Although the results are better when you practice this method under the guidance of a doctor, you can follow the instructions on the audio recordings; such recordings are usually easy to obtain. If you are following online instructions or a friend is helping you, try clearing your mind and focusing on your voice. Follow the directions. If you are doing the exercise yourself:
   • Choose a calming exercise that is not related to your phobia. For example, imagine you are petting your cat or dog, or imagine eating your favorite cake.
   • When imagining, draw detailed images in your imagination. Try to taste and smell. Imagine how it might feel. Try to see and hear what you represent.
   • Take your time, do it slowly and gradually.
   • Your goal is to distract yourself from the anxiety and fear you are experiencing.
   • Try to remember those pleasant feelings when you feel like you start to experience panic.
   • Over time, you will learn to manage your anxiety and will experience positive emotions even in a stressful situation.
5. 5 Use soothing mantras. Mantras are used during meditation and help a person focus their attention on certain sounds. The effect of mantras has been proven, the main thing is to know how to use them correctly, because mantras are special syllables, words and texts that require accurate reproduction.
   • Mantra recitation distracts you from the source of stress.
   • This stimulates your hearing and tactile sensations (the sensation in your throat when making a sound), distracting you from the unpleasant symptoms caused by a panic attack.
6. 6 Make yourself laugh. While this advice may sound strange, research has shown that laughter can help you cope with stress. Laughter decreases the production of cortisol, which can cause high blood pressure and cholesterol levels, weight gain, and heart disease. In addition, laughter increases the amount of endorphins that improve mood.

Method 3 of 3: Cognitive Behavioral Therapy

1. 1 Find a qualified psychotherapist. If your phobia is so severe that you need professional help, ask your doctor for the recommendation of a cognitive behavioral therapy (CBT) practitioner. CBT is an approach designed to change mental images and thoughts to help patients overcome emotional and behavioral problems.
   • You can find such a specialist in your area.
2. 2 Attend consultations regularly. This is not a type of therapy where you only need to visit your doctor during an exacerbation. Cognitive behavioral therapy will not work if you see your doctor from time to time.
   • Schedule appointments at least once a week for at least an hour.
   • Continue to see your doctor for as long as he sees fit for these appointments; as a rule, the duration of such sessions varies from four to seven months.
3. 3 Learn what cognitive behavioral therapy includes. The therapist will try to help you overcome your fear of birds. The doctor will give homework to help you get over your phobia faster. When you meet again next week, you will discuss your progress.
4. 4 Do your homework. When the doctor asks you to complete some tasks, be sure to do them. Actions are more important than words. You won't feel better if you just talk to your doctor; you must take the necessary action. Even if you are nervous or scared, still complete the tasks. Your doctor will never encourage you to do something, knowing that you will not be able to cope with it.
5. 5 Get ready for every meal. In addition to completing your homework, you will need to discuss with your doctor what you have accomplished. As a rule, such classes cost a lot of money, so you yourself will be interested in not wasting time.
   • Make a list of questions and problems you might have while doing your homework.
   • Stay focused; remember that cognitive behavioral therapy is targeted. Don't waste time discussing your husband's behavior with your therapist. Remember, your goal is to overcome your fear of birds.

Tips

• Recent studies have shown that people who are afraid of birds have a strong fight-or-flight response. Our ancestors encountered large birds in the past, and, unfortunately, many of these encounters died from these large flying creatures. This explains why some people are afraid of birds.

Warnings

• If your phobia persists or / and gets worse, see your doctor or specialist.