Autophobia is the fear of being alone. Scared of being alone is normal and healthy. But when it starts to get excessive and happens most of the time. It cannot be normal anymore. This fear can result in broken relationships and possessiveness. That is why it is good to avoid these things from happening. You have to treat it right away. If you get very scared of being alone, here are some ways to overcome it.
1. Know your Condition
Be aware of how serious your fear of being an alone phobia. Therefore, it is easier for you to know which steps to take. Hence, it will be your foundation to overcome it. Check if you have these symptoms of autophobia:
- You experience panic attacks every time you are all alone.
- Recognizing that your fear of being alone is bigger than the possible danger.
- You always avoid being alone.
- The fear of being alone phobia is affecting your personal and social life.
You have to be honest with yourself. Try to reflect and think about the thoughts and feelings you keep on experiencing. Be aware of the messages that you keep on saying to yourself. It will allow you to find the reasons for your fear. Ask yourself these sample questions as a guide.
- What was going on when it started?
- How has it changed since then?
Journaling these things can also help you be on track. You can start writing your thoughts in your journal notebook. Aside from keeping track of your thoughts, it is also helpful for your mental health.
2. Face your Fear
Facing your fear can be very scary and challenging. But it is the only way to overcome it. You have to be mentally and ready when it comes to facing your fears. Therefore, you will go through a hard and long process. So, you have to set some specific goals before doing anything else. Setting a goal can give your plan a direction. Your goals do not have to be a huge milestone. You can always start small. Like, spending your fifteen minutes without texting or calling someone. Do this every day and be consistent. Then, you will see your progress day by day. Remember these things while facing your fear.
How to Overcome It?
- Rank the things that you fear the most. Start with the fears that are in the lowest rank. Then, go further after accomplishing the least fears.
- Feeling anxious and increased heart rate are normal symptoms. It is because you are exposing yourself to your fear on purpose. But do not panic while you are doing this. Panicking will only make your condition worse.
As you journey towards your goal, do not forget to write your progress in your journal. Hence, it will help you record your small achievements. When you feel down, you can look up to it once in a while. It will motivate you and push you through your limits.
3. Build Coping and Support Skills
Furthermore, it is better to talk to your family and friends about your condition. Therefore, it will allow them to process your situation with enough time. It is important to talk to them. You will need a support system on your journey in overcoming your fear. Your family or friends might help you in a way that will not sabotage your plans and goals. Communicate your plans and goals to them so that they can understand. Assure them that you give value to your relationship with them.
Suppose you think you cannot overcome your fear alone. Therefore, it is a good look for the right treatment and helps to overcome your fear. You can reach out to a health professional that is an expert in this field. The following are the most common therapy that your doctor might suggest.
4. Exposure Therapy
This therapy will expose you to your fears with the guidance of your doctor. Your doctor will be the one to create a treatment plan for you. That is according to your fear and needs.
5. Cognitive Behavioral Therapy
Moreover, it involves controlling your thinking pattern. It provides a constructive way on how to overcome your fear.
When therapies and other treatments are not enough, your doctor will give you a prescription medicine to help you feel better.
It is a human’s natural response to danger. However, it should not affect your quality of life. Overcoming your fear will empower you to be better.