How to overcome fear of crossing bridges

Video: CBT Role-Play - Fear of Driving Over Bridges

Content

Steps
Method 1 of 3: Different types of psychotherapy
Method 2 of 3: Decrease Susceptibility
Method 3 of 3: Accepting the Need to Cross Bridges
Tips

The fear of bridges or gephyrophobia can go as far as panic, but there are ways to deal with the fear and gradually get rid of the problem. Gephyrophobia can manifest itself in different ways - some are afraid to cross the bridges, while for others there is nothing worse than crossing the bridge on foot. This phobia can be associated with a traumatic experience or an acquired reaction to travel or transitions. It prevents people from getting to school and work, or even just walking with their relatives and friends. Through psychotherapy, the gradual dissipation of fear, and simple coping strategies, a person can live a normal life even with gephyrophobia.

Steps

Method 1 of 3: Different types of psychotherapy

1 Consider the symptoms. Before visiting a psychotherapist, you need to consider your symptoms. Common symptoms of gephyrophobia include sweating of the palms, tingling sensation, numbness, tremors, nausea, and shortness of breath. They can occur while waiting or when trying to cross the bridge itself. Also, a person may experience fear of death, falling and other strong feelings.
- The most obvious symptom is an irrational fear of bridges and bridge situations.
- A tendency to avoid bridges along the way can also indicate gephyrophobia.
- A common symptom of this phobia is premature anxiety. The person begins to feel fear even before stepping on the bridge.
- Acute panic attacks are common with gephyrophobia. They are accompanied by rapid heartbeat, nausea or diarrhea, increased sweating, numbness, tingling sensation, and dizziness.
2 Consider related diseases. Gephyrophobia is often part of a larger anxiety problem. It manifests itself in people who experience panic attacks, or may be associated with a fear of heights and open spaces.
3 Find a good therapist. A variety of psychotherapeutic treatment options can be used to treat specific phobias such as bridge fear. People with gephyrophobia usually benefit from talking, exposure, cognitive-behavioral therapy, and other approaches to the problem.
- Try to find a good therapist who specializes in phobias. Seek advice from doctors, friends, or search the Internet to choose a psychiatrist, psychologist, psychotherapist or other specialist.
4 Find a cognitive behavioral therapy specialist. Ask your doctor to recommend a psychotherapist with this specialization. This approach combines exposure and other therapies to help manage anxiety and fear. You will have a new understanding of your fears and beliefs about bridges. A central aspect of this approach is creating a sense of control over your feelings and thoughts about bridges.
5 Find a specialist in desensitization or exposure therapy. You will need to find a psychotherapist with this specialization. You need to change how you react to frightening situations like crossing bridges. Gradually getting used to the cause of fear will teach you how to deal with anxiety. For example, the therapist will first ask you to imagine yourself crossing a bridge, and then ask you to watch movies with such scenes. The duration of such an exposure gradually increases with each session. Eventually you will reach the point where you can cross the bridge.
- Try combining exposure and cognitive-behavioral therapy. The combination of smooth desensitization and cognitive-behavioral psychotherapy is effective for middle-aged and older patients.
- For children and adolescents with phobias, short exposure therapy sessions and cognitive behavioral therapy are more appropriate.
6 Find a counselor for conversation therapy. A psychologist can help you investigate the causes of bridge fear and the associated feelings of anxiety. Discuss the reasons for your fear. Together, you can find the root of the problem. Consider the earliest memories of such fear in conversation therapy.
7 Learn about your drug treatment options. A psychiatrist may prescribe medications to help manage the symptoms of gephyrophobia. While there is no cure for complete relief from phobia, some can help alleviate symptoms significantly.
- Ask a psychiatrist about beta blockers. They block the effect of adrenaline on the body. Such remedies can be taken before a frightening event such as crossing a bridge. They can help lower heart palpitations and high blood pressure.
- Ask a psychiatrist about antidepressants for gephyrophobia. Selective serotonin reuptake inhibitors (SSRIs) affect mood and may reduce anxiety associated with specific phobias.
- Ask a psychiatrist about sedatives. These drugs can help you relax during frightening situations.

Method 2 of 3: Decrease Susceptibility

1 Admit the problem. Accept that you have a fear of bridges and you need to do something about it.After that, you can begin to gradually get used to the look of bridges with the help of films, imaginary crossings over bridges and crossings over small bridges.
2 Watch a movie with a bridge. Watching a movie of bridges can help desensitize the sight of bridges and thoughts of crossing or crossing. There are many films with similar scenes and themes. Often the name itself may even contain the word "bridge". Search the Internet for the keyword “bridge”.
- In The Bridges of Madison County, 1995 by Clint Eastwood, a photographer is photographing the covered bridges of Madison County commissioned by National Geographic and suddenly falls in love with a woman from the county.
- The British-American film The Bridge on the River Kwai, filmed in 1957, tells of the construction of a railway bridge to transport prisoners of war.
3 Try to cross a small bridge. Walk across the small bridge with a group of friends, your psychologist, or therapist. Small bridges will help you build the physical and mental stamina for crossing larger structures. With the strong support of friends and your therapist, you will surely be able to gradually get used to bridges.
- If you decide to undergo treatment, then follow all the recommendations of the psychotherapist.
4 Follow a routine. It is important to follow the established order at work or school so that there is a sense of balance and consistency in your life.

Method 3 of 3: Accepting the Need to Cross Bridges

1 Ask family members to transport you across the bridges. Breathe deeply as the vehicle crosses the bridge. Trust your family and friends.
2 Think about something else. If you keep your brain busy with thoughts on an abstract topic, then it will be easier for you to cross the bridge.
- Remember female names.
- Read license plates backwards.
- Count to a hundred. When finished, start over and repeat until you cross the bridge.
3 Learn about bridge transportation services. In some countries of the world, on long bridges, you can find a paid or free transportation service across the bridge for people with gephyrophobia. Before traveling, you can call your local authority to inquire about the availability of this service.
- For example, in the United States, you can be transported over the Chesapeake Bay Bridge (Maryland) for $ 25.
- The transportation service across the Mackinac Bridge in Michigan (USA) will be free for people with gephyrophobia.
4 Attend a support group for people with similar phobias.
- Find a list of support groups for people with different phobias in your city.
- Chat online with people who have similar fears. Help each other. Talk to those who have found a way out and dealt with the problem. Be considerate, polite and take advice.
- Tell someone about your fear. This can be a family member, relative, friend, or a loved one. All of them can help you. Alone, a person can never get rid of fear. Close people will spare no effort to help you pull yourself together and reach your ultimate goal.