Content

• Steps
• Part 1 of 4: How to Determine the Level of Fear
• Part 2 of 4: How to do cognitive restructuring
• Part 3 of 4: How to Use Relaxation Techniques
• Part 4 of 4: How to Apply Exposure Therapy
• Tips

Fear of dogs or kinophobia is a very common zoophobia. All zoophobia are categorized as specific phobias as opposed to social phobias. In general, a phobia is a fear of something (an object, situation, or activity) that is uncontrollable, irrational, and persistent. Specifically, kinophobia is an irrational and uncontrollable fear of dogs. Different people may have different levels of fear. Some people experience fear only in the presence of dogs, while others may be afraid at the very thought of dogs. In any case, there are always ways to defeat fear.

Steps

Part 1 of 4: How to Determine the Level of Fear

1. 1 Consider the history of your relationship with dogs. Often, but not always, fear of dogs occurs during childhood. If you have experienced one of the following situations, it may well be the cause of your current fear.
   • You had a bad luck personal experience past interactions with one or more dogs. You may have been scared, cornered, or even bitten by a dog, and now this has become your only memory of these animals. Today, when meeting dogs, you awaken the feelings that you experienced in that situation, and the fear now extends to all interactions.
   • Perhaps you accidentally vaccinated fear of dogs by parents or other people. If in your childhood your mother always spoke negatively about dogs or told stories about dogs attacking people, then in fact her fear was transmitted to you. You knew no other information and grew up with the idea that dogs should be feared because they are creepy creatures. It is possible that this anxiety is related to a disorder that you inherited at the genetic level.
   • Maybe you witnessed accidents involving dogs. For example, a dog attacked and injured a person in real life or in a movie that you saw at an overly impressionable age. This real or fictional event may have caused your fear of dogs, even if it did not concern you personally.
2. 2 Analyze your symptoms. Specific phobias, including kinophobia, may include specific symptoms. Do not forget to identify not only your symptoms, but also moments manifestations of symptoms. Does your fear wake up in the presence of dogs or is it enough to look at a photo with an animal? Are you scared by one kind of dog or by the actions that it performs? Thus, people may be afraid of a dog's barking, but they do not feel fear when the dog is quiet.
   • Feeling of impending threat.
   • Feeling the need to run or hide.
   • Heart palpitations, sweating, tremors, shortness of breath, chest pain, nausea, dizziness, chills.
   • Feeling the unreality of what is happening.
   • Feelings of loss of control or the likelihood of going insane.
   • Feeling the likelihood of death.
3. 3 Determine how much fear has changed your life. Unfortunately, sometimes fear becomes so intense that it becomes necessary to completely isolate oneself from the cause of the fear in order to be calm. For example, if with the fear of flying everything is quite simple - you can never fly, then in the case of dogs there is no such way out. In Russia alone, there are about 19 million dogs, so it is impossible to completely avoid encounters with these animals. Consider if you are doing the following to avoid crossing dogs. If the answer is yes, you probably have a fear of dogs.
   • Do you avoid meeting certain people because they have a dog?
   • Are you deliberately changing your route to avoid a courtyard with dogs?
   • You don't like talking to certain people as they talk about their dogs?
4. 4 Understand that fear can be overcome. It is real to stop being afraid, but you need to be patient. The fear will not go away instantly and will require your efforts. Sometimes you need to seek the help of a therapist who will guide you and help you get rid of your fear.
   • Try writing about your fear in a journal. Write down vivid memories of dogs from the past and how you felt about those moments.
   • Learn relaxation and meditation techniques to help you control and manage your anxiety.
   • Divide the fear into smaller aspects. You don't have to think that you need to deal with the whole problem at once.
   • Believe in yourself and accept the mistakes you will make along the path to healing.
5. 5 Seek help from a psychotherapist. This is not necessary, but a therapist can help you get rid of your fear and anxiety through psychotherapy. Specialists successfully treat phobias. The most commonly used method is cognitive behavioral therapy (CBT) to help change the way you think and acquire the necessary skills. They also use exposure therapy to help you control your emotions in the presence of dogs.
   • Try to find a suitable specialist in your city on the recommendations of friends or on the Internet. Consider the specialization of the psychotherapist, as he must have experience with the specific phobia.

Part 2 of 4: How to do cognitive restructuring

1. 1 Understand the essence of cognitive restructuring. Many phobias, including kinophobia, are based on how the brain perceives specific situation, and not on the situation itself. For example, you are probably not afraid of the dog in front of you, but thoughts in which the brain perceives the dog as a threat and causes a feeling of fear. Cognitive restructuring helps you notice these thoughts, understand their irrational nature and gradually change your perception of a particular situation (dogs).
   • Openness and impartiality are essential for cognitive restructuring. It should be accepted that your fear is most likely not based on rational thinking, which means that you can teach yourself to think differently. If you are pessimistic or confident that your fears are completely rational in nature, you will only complicate the process of solving the problem.
2. 2 Think about events that trigger thoughts of fear. The first step to conquering fear is identifying the cause of the fear. To do this, it is necessary to reflect and discuss your past experiences with dogs and try to understand where kinophobia began. Sometimes you need to identify a specific provoking factor. Are you afraid of dogs in general, or are you intimidated if they perform certain actions (howling, barking, jumping, running)?
   • Also, in cooperation with a psychotherapist, you can determine if your phobia is due to medical and mental reasons - diseases that increase fear (anxiety disorder, depression, and sometimes even specific, albeit not related to dogs, events that led to the occurrence of the phobia).
   • Keep a diary and start writing down all the information about dog phobia that can serve as a basis for future analysis and therapy. Write down all the events that you can remember, as well as the circumstances that led to such an event.
3. 3 Analyze existing beliefs about the motivating events. Once you have a clear understanding of the specific events that trigger the phobia, try evaluating the thoughts during the moments of fear. What are you telling yourself? How do you explain the provoking event in your thoughts? What exactly are you convinced of at such a moment?
   • Keep writing your thoughts and memories in your journal. Start writing down the reasons because of which (in your opinion) events evoke a sense of fear. Try to write down all the beliefs you can remember.
   • Analyze your thoughts and beliefs to try to identify the following cognitive biases and thinking traps:
     • All or nothing Do you think ALL dogs are bad anyway? Do you categorize dogs in different categories? For example, "I cannot be friends with people who have a dog."
     • Appointment - Do you see a dog and automatically think that you need to be afraid of it? Seems like you have no other choice? For example, "Mom said dogs are dangerous."
     • Excessive generalizations - you tried to cope with fear before and did not cope with the task, so now you think it is impossible? For example, "I've tried to be around dogs before and it didn't work. I have to live with this fear."
     • Mental filtering Do you automatically draw conclusions about dogs based on one or two interactions? For example, "When I was 3 years old, I was attacked by a dog. All dogs are bad and attack people at the first opportunity."
     • Devaluation of the positive aspects - do you ignore good events because you no longer believe that they will happen again? For example, "Of course, I could be with that dog, but he was old and sick, so he could not attack me."
     • Quickly conclusions - do you see or hear a dog and automatically draw conclusions about what will happen now? For example, "So this is a pit bull, a terrible, angry dog ​​that defies training."
4. 4 Evaluate the feelings and actions that arise from your beliefs. At this stage, you should already have a better understanding of what causes your fear of dogs, as well as what thoughts and beliefs can arise when exposed to stimuli. It's time to analyze how such thoughts and beliefs affect your feelings and actions. In other words, what does such fear lead to? What does he "force" you to do?
   • Continue to keep a journal. At this point, start writing down your reactions (internal and external) to the events that triggered the fear, as well as the beliefs that contribute to the fear.
   • Examples of reactions:
     • You were walking down the street and saw a dog in the yard. You have never walked this street again.
     • Your neighbors have a dog that they let out to frolic in their backyard, so you don't show up in your own backyard to avoid accidentally bumping into the dog.
     • You do not visit friends because they have a dog, and you also refuse to meet when they come with the dog.
5. 5 Explore the validity of your beliefs. You should now understand the triggers for your fear, the reasons for what is happening, and your reactions to fear. It's time to find out if your fear has real justification... Imagine that you need to prove to the therapist or to yourself that your fear is well founded.
   • Write in your journal every belief you have and any evidence of the appropriateness of such a view or idea. Logically, is there scientific evidence for your beliefs?
   • For example, you are convinced that all dogs attack people for no reason. Why are you so sure about this? Have you been attacked by every dog ​​you've ever seen? Does the same thing happen to all other people? Why would people have dogs if they are constantly attacking?
6. 6 Find a reasonable explanation for the prompting event. At this stage, you tried to prove the validity of your fear and could not find any obvious evidence. You've probably found evidence to the contrary. Now you need to think about the beliefs that are causing your fear in order to find reasonable explanations for these beliefs with the therapist. Your rationalizations will make sense and make it clear that the subsequent fear is meaningless.
   • It sounds simple on paper, but this step may be the most difficult. Beliefs can be so deeply rooted in our minds that it takes some time (and persuasiveness) to refute. Whatever one may say, your illogical beliefs have probably helped to avoid trouble more than once, so what is wrong with them?
   • For example, you are convinced that all dogs attack people. You have not been able to find any confirmation of such an idea, then why do you think so? You may have decided so based on a movie you watched at the age of seven (although it is intended for older viewers), in which dogs attacked people. After the movie, you became afraid of dogs, because you thought it was 100% reliable. In reality, this is just a movie that is far from the truth, because you probably have never even seen in your life a dog attacking a person.
7. 7 Go to the next step. We have come a long way at the moment, but it’s not over yet. Even if you've convinced yourself that there is no rational explanation for fear and there is no good reason to be afraid of dogs, you are not yet fully "healed." The theory must be followed by practice. At this point, start being around the dogs.
   • First, learn to relax in moments of fear or anxiety so that the problem does not return.
   • Gradually begin to interact with the dogs (in different ways) until you no longer feel the tension in the presence of the animals.

Part 3 of 4: How to Use Relaxation Techniques

1. 1 Learn different relaxation techniques. There are many relaxation techniques that can help you deal with fear and anxiety. Among others, autogenous relaxation and progressive muscle relaxation, visualization, deep breathing, hypnosis, massage, tai chi, yoga, biofeedback, music and art therapy can be distinguished.
   • Autogenic relaxation is a technique that uses visual imagery and body awareness therapy with repetition of words or terms to help you relax and reduce muscle tension.
   • Progressive muscle relaxation is a method that uses alternating tension and relaxation of each muscle in the body to clearly distinguish between muscle tension and a relaxed state.
   • Visualization is a method of visualizing specific conditions in which it is easy for you to relax and find peace (forest, beach, sea).
   • Deep breathing is a method of intentionally deep belly breathing that can help you reduce tension and prevent hyperventilation.
   • Biofeedback is a method that allows you to learn how to control body functions such as heart rate and breathing.
2. 2 Use the deep breathing method. In moments of anxiety or fear, a person tends to breathe too quickly and oversaturate the lungs with oxygen. Hyperventilation increases feelings of fear and anxiety, thereby making the situation worse. Deep breathing allows you to relax and relieve tension, thereby easing feelings of anxiety.Follow these steps to apply the deep breathing method:
   • Sit or stand comfortably and keep your back straight. Place one hand on your stomach and the other on your chest.
   • Take one slow deep breath through your nose and count to four. In this case, the hand on the stomach should rise, and the hand on the chest should remain practically motionless.
   • Hold your breath and count to seven.
   • Exhale through your mouth while counting to eight. Try to push out as much air as possible with your abdominal muscles. The hand on the stomach should come down, and the hand on the chest should remain practically motionless.
   • Repeat the steps until you are relaxed and calm.
3. 3 Apply progressive muscle relaxation. Anxious people tend to tense when they feel relaxed. Progressive muscle relaxation helps distinguish between tense and relaxed states in order to relax muscles in a timely manner. Do the following twice a day until you feel the difference between the two conditions in your body.
   • Find a quiet place, take off your shoes, get into a comfortable sitting position, and close your eyes.
   • Relax as much as possible and take 5 deep breaths.
   • Pick a specific muscle group (for example, the left foot) and focus on that.
     • Work all muscle groups: both feet, legs below and above the knee, both hands, palms and arms to the shoulders, buttocks, abdominal muscles, chest, neck and shoulders, mouth, eyes and forehead.
   • Take one slow, deep breath and relax the selected muscles for 5 seconds. Make sure you feel the tension in your muscles and then move on.
   • As you exhale, try to completely relax your muscles.
   • Pay special attention to how tense and relaxed your muscles are.
   • Remain relaxed for 15 seconds, select a different muscle group and repeat the steps.
4. 4 Use directional visualization. Relaxation visualization works exactly as the name suggests - you need to visualize relaxing images to ease feelings of anxiety and fear. With directional visualization, you need to listen to a recorded speech that will guide your actions. On the Internet, you can find many recordings with background music or sound effects that enhance the sense of reality in your thoughts.
   • Such records include instructions for preparing and executing the rendering process. They also come in different lengths. Choose the best option for you.

Part 4 of 4: How to Apply Exposure Therapy

1. 1 Develop an impact plan. Relaxation techniques will help you stay calm during the gradual use of exposure therapy. First of all, you need to develop a plan. The plan should include every step you need to take to go from fear to calm interaction with dogs.
   • The plan should take into account your special fears and fearful situations that you are experiencing. You must write down actions in order from least frightening to most frightening in order to smoothly and calmly get to the most frightening situations.
   • An example of a plan to help you overcome your fear of dogs:
     • Step 1 - draw a dog on a piece of paper.
     • Step 2 - read texts about dogs.
     • Step 3 - look at the pictures of the dogs.
     • Step 4 - look at videos of dogs.
     • Step 5 - look at the dogs through a closed window.
     • Step 6 - look at the dogs through a partially open window.
     • Step 7 - look at the dogs through the open window.
     • Step 8 - look at the dogs through the doorway.
     • Step 9 - look at the dogs from the doorway.
     • Step 10 - look at the dog (on a leash) in the next room.
     • Step 11 - Look at the dog (on a leash) in the same room as you.
     • Step 12 - sit next to the dog.
     • Step 13 - pet the dog.
2. 2 Create and apply a scale for assessing the level of anxiety. Use a scale where 0 is completely relaxed and 100 is the maximum level of fear, discomfort, and anxiety. This is a very useful tool for observing the gradual decrease in your stress level.
   • An anxiety rating scale will also help you determine when it is time to move on to the next step in your plan.
   • Please be patient and take your time. Take your time to move on to the next step.
3. 3 Seek help from a trusted friend who has a dog. At some point, you will have to be close to a real dog. It is important that the dog obeys a competent and reliable person, is trained and behaves in a predictable manner. Talk to the dog owner ahead of time to explain your plan and purpose. The person with the dog needs to be patient and understanding, as sometimes they will just need to sit with the dog to get you used to the presence of the animal.
   • For your purpose, it is best not to use puppies, even if you think they are cute or less dangerous. Puppies do not listen well and behave unpredictably. Your puppy may do something unexpected in your presence and thereby increase your fear.
   • Over time, ask a friend to tell you about the commands so you can control the dog's actions yourself. This will additionally help you to ease your fear, as you will understand that you can control the behavior of the animal.
4. 4 Start fighting your fear. Go to the first step of the plan and do it several times. Repeat the steps until the fear and anxiety are relieved. If the point in the plan allows you to stay in place (for example, looking at the dogs through the window), gradually increase the time to complete the action. Use relaxation techniques to stay calm.
   • Use a diary to keep track of your progress. Write down your every attempt and result. Assess the level of anxiety and fear before and after each attempt.
   • Remember that interactions with dogs should be planned, long-term and repeated.
   • Give up the need to rush. Take your time and move on to the next points as you are ready.
5. 5 Practice regularly. This is the most difficult part of the healing process, but persistent efforts are the only path to success. Schedule regular classes. It is best to practice every day. Reward yourself for your success. If necessary, create a reward plan and turn it into additional motivation.

Tips

• If you have managed to ease your fear, then try playing with obedient and trained dogs. This will help you better understand the appropriate options for interacting with animals.