How to overcome fear of birds

Ornithophobia or phobia of birds is based on a irrational fear and can seriously affect the life of those who suffer from it. The person faces a very intense or excessive fear of these animals. However, as with most phobias, it can be overcome through a series of exercises.

To face fear it is necessary to put effort, perseverance and perseverance, since It is a complex and delicate process. Thus, this can be even more lasting and laborious if it is a phobia. That is, an anxiety disorder that affects several areas of daily life. In that case, to overcome it, it is best to go to a psychologist.

How to overcome fear of birds?

The origin of most fears and phobias of animals lies in traumatic experiences, lack of knowledge and learned behaviors. Thus, phobia interventions are aimed at generating a positive or neutral experience with the object of fear.

The psychological techniques that are applied focus on this using several strategies, including learn about the animal and demystify it, generate new emotions and expose yourself in a relaxed way. These exercises can in a certain way be performed autonomously. However, if the fear is very intense, it is better to have the guidance and professional knowledge of a psychologist.

These exercises to overcome the fear of birds can be very usefulas long as it is previously analyzed if these self-help exercises are enough or if it is necessary to seek psychological help.

1. Learn about birds

Learn about birds, especially the species that scares you the most. Know their behavior, their way of surviving and their role in nature can reduce the intensity of fear.

You can start by reading information about birds with a more docile or harmless nature; On the other hand, it can also give you control over the situation by knowing under what conditions it is easier for them to attack or what warning signals they emit. It is also very useful to know where they like to move and what encourages them to approach us.

Knowledge It will help you see birds from another perspective and know their positive side. Learning will lead you to break some myths you may have about them, such as the fact that house spiders cannot pierce skin and that spiders prefer to be alone rather than attack.

2. Expose yourself little by little

Take paper and pencil and make an exposure list. To do this, write down, in order from least to most, ten things that scare you in relation to birds or a specific bird.. Number one should indicate what generates the least anxiety for you. For example, see a drawing of a bird. And 10 would be the one that causes you the most fear, such as a bird landing next to you.

Little by little you will have to expose yourself to those elements. It is recommended to plan the exhibition calendar, noting how much time you will spend each day and how long it will last. In addition, you have to expose yourself to each stimulus several times until the anxiety level is low. To do this, you have to rate your level of anxiety or fear from 1 to 10 when you face an element.

If after several occasions the score is low (less than 5) you can move on to more unpleasant stimuli or move on to the next element. On the contrary, if your anxiety level is increasingly higher, you should stay in that element for a while until the anxiety level is low and allows you to move on to the next on the list. In that sense, it is essential that you practice relaxation exercises so that you can do them during the exhibitions.

If you notice that over time your anxiety does not decrease or you are not able to move forward, you probably need to seek psychological help. If you feel strong enough to continue, follow the previous anxiety level recommendations until you reach point 10.

3. Enjoy the approach

After having exposed yourself to simple stimuli, surely in element 10 you have already approached some type of bird. Once here, you will have reached the most important step in overcoming your fear of birds. However, now it is time to replace negative emotions with more positive ones when being close to one of these animals. To do this, first, stay calm and try not to run away.

Stay close to the bird but with some distance. If your anxiety level allows it, get a little closer. It is likely that, after having informed yourself about birds, you will be able to identify what species it is and if you are safe. An aid for this step could be to visit a protected nature reserve where the animals are free, but controlled.

Once close to the animal You can take the opportunity to observe their body, their colors and, above all, their behavior. You will probably discover that just being next to the bird nothing happens and any movement will scare it and it will run away. However, try not to make sudden movements, just maintain a relaxed posture. Also, although it may seem crazy to you, talking to the animal can make you feel more comfortable and perceive it as more friendly.

Analyze yourself during the process

By carrying out these exercises you can overcome your fear of birds. Even so, The most important thing is that you observe yourself and do not force yourself more than you can.. If at any time you feel very anxious, put aside the exercises for as long as you need. And then, think about whether it would be better to go to a psychology professional to guide you.

If, on the other hand, you move forward and overcome fear, This will reinforce your feeling of control and securityand thus, you will feel stronger when it comes to facing other fears.

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