Phobias:
9th October 2021
WHAT IS A PHOBIA?
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“A phobia is an overwhelming and debilitating fear of an object, place, situation, feeling or animal. Phobias are more pronounced than fears”
- NHS
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“A phobia is a type of anxiety disorder defined by a persistent and excessive fear of an object or situation. Phobias typically, result in a rapid onset of fear and are present for more than six months”
– Wikipedia
Phase 1 - Starting Point 3
I am intrigued to learn more about the psychology behind phobias. Why do we have them? Why do some people have them, but others don’t? Does something trigger them, or do they just appear? To start off my research I’ll be looking into a range of phobias to understand them in depth.
WHERE DO I BEGIN?
Firstly I'd like to begin looking at the different types of phobias, both common and uncommon phobias. I am also keen to understand the psychology behind having a phobia and how we differentiate them between fears.
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MY QUESTIONS
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1. Why do some of us have phobias?
2. How are phobias caused/triggered?
3. What symptoms indicate a phobia rather than a fear?
4. How can we overcome them?
5. Why do some people react to things differently?
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NEXT STEPS:
I will begin my research by investigating the different phobias (a handful) and understanding the symptoms of each one from a professional point of view. I'd like to then go into how you treat a phobia and the different types of therapy.
RESEARCH: ”A Therapist’s List of Top Ten Phobias”
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WHAT ARE THE DIFFERENT TYPES OF PHOBIAS?
There are a range of different phobias including social phobias and some which can be mistaken for fears! Social phobias are a fear of social interactions which is the most common phobia seen by therapists in their patients. Examples of other phobias include:
Trypophobia: Fear of Circle Clusters – The images of circles/holes are reminiscent of things people have feared in the past, for example infectious diseases and bees.
Thanatophobia: Fear of Death – Causes anxiety which prevents people from carrying out normal activities.
Claustraphobia: Fear of enclosed spaces – Feeling claustrophobic or fearing tight spaces. Symptoms include difficulty breathing in places where you may feel trapped or confined.
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FACTS
The name Trypophobia comes from the Greek Word 'Trypo' which means Circle. This phobia is the fear of circles and holes.
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Similar with Thanatophobia, the word 'Thanato' means Death.
MOOD-BOARD LINK:
MOOD-BOARD:
TYPES OF PHOBIAS
RESEARCH: “Specific phobias”
HOW DO YOU TREAT PHOBIAS?
The best treatment for phobias is a form of psychotherapy called Exposure Therapy. Mayo Clinic states that understanding the cause of a phobia is less important than focusing on how to treat the ‘avoidance behaviour’ developed over time. The goal of treatment is to ‘improve quality of life’ so that you’re no longer limited by your phobias. During treatment, anxiety and fear is reduced and you no longer feel controlled by them.
PSYCHOTHERAPY – The different types
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Exposure therapy: Focuses on changing responses to the situation you fear. This involves repeated exposure to the source of your phobia as well as thoughts and feelings that might help you control this.
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Cognitive behavioural therapy (CBT): Involves exposure to the source as well as techniques to learn different ways to cope with the situation differently. CBT emphasises learning to become confident with your thoughts and feelings rather than feeling overwhelmed.
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Lifestyle and home remedies: Mindfulness strategies: learn how to tolerate anxiety. Relaxation techniques: Deep breathing, muscle relaxation and yoga can help with anxiety and stress. Physical activity and exercise: helpful in managing anxiety associated with specific phobias.
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RESEARCH LINK:
https://www.mayoclinic.org/diseases-conditions/specific-phobias/diagnosis-treatment/drc-20355162
DIAGRAM LINK:
HOW DO PHOBIAS MAKE SOMEONE FEEL?
DO PEOPLE REACT DIFFERENTLY TO THEM?
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Despite the phobia you have, they all produce near enough the same reactions:
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Intense fear, anxiety and panic when exposed to or thinking about the source.
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Feeling powerless to control them.
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Worsening anxiety as situation/object gets closer to you.
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Doing everything possible to avoid the situation
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Difficulty functioning
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Sweating, fast heart rate, tight chest, difficulty breathing
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Feeling nauseated, dizzy, or fainting
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Children often cry, cling to their parents or tantrums
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MY QUESTIONS
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Does someone suffering with a phobia have to rely on therapy with a professional in order to overcome it? Or can they tackle a phobia on their own at home by using suggested techniques?
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RESEARCH:
"Relaxation" - Self-Care techniques
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"How can someone cope with this on their own?"
8 relaxation tips for your mental health -
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Take a break: Step away, read a book or magazine. Run a bath, watch a film, play with a pet, or try out a new recipe.
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Active relaxation: Take a walk, Yoga or Pilates.
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Focus on breathing: In through your nose and out through your mouth. Shoulders down and relaxed. Counting!
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Get creative: Painting, drawing, making crafts, playing a musical instrument, dancing, baking, or sewing. This helps you feel calmer and more relaxed.
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Spend time in nature: Take a walk and notice the trees, flowers, plants, and animals you see on the way.
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Listen to music: To relax you, connect you to your emotions and distract you from worrying thoughts. Listen to your favourite songs, turn up volume. Pick out the different instruments, focus on the music and “let your other thoughts fade away”.
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Tech check: Take a short break from technology by turning your phone off or stepping away from the tv. Do something relaxing instead.
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Picture yourself somewhere serene: Use your imagination to transport you to somewhere you feel calm. Choose a memory of somewhere you’ve been before or somewhere you have imagined. Think about the details of this place, what does it look like? What kind of colours and shapes are present? Sounds? What’s the weather like?
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RESEARCH LINK:
https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-tips/
SELF-CARE - MOOD-BOARD
Images found from Google
These self-care techniques are general techniques and methods suggested to reduce feelings of stress and anxiety. These are things you can do from home, with a friend or on your own in a comfortable space.
REFLECTION
I have learned the importance of self-care techniques when overwhelmed by stress/anxiety and I’ve also understood the causes and symptoms of specific phobias. I'd love to dive deeper into the treatments for specific phobias and ways to help deal with the reaction of one.
MOOD-BOARD - The different types of Phobias
WHAT WOULD I LIKE TO KNOW NEXT?
I’d like to dive deeper into therapy and how this is used to treat someone with a specific phobia. Are there other ways other than Exposure therapy and CBT? I am keen to look further into self-care techniques as it’s a less intense way to cope with a phobia or feelings of anxiety, and it would be great to understand how these could potentially be applied to games.
RESEARCH: "Nature and Mental Health"
I found this article based on using Nature to benefit ones health, both physically and mentally. The idea of this appeals to me as it uses the elements of the world around us to impact our lives in a positive way.
This is by using 'Eco-Therapy'.
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What is Eco-therapy?
Spending time in a green space can positively impact both physical and mental health.
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HOW CAN IT BENEFIT US?
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Improve your health
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Reduce feelings of stress or anger
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Help you feel more relaxed
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Improve confidence and self-esteem
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Help make new connections
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Provide peer support
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Be more active
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RESEARCH LINK:
RESEARCH:
"What is Eco-Therapy?"
I found this video to support my research for Eco-Therapy - It outlines the basics of an Eco-Therapy session and what it entails in order to benefit the client.
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HOW DOES IT WORK?
An Eco-Therapy Session
A formal type of treatment involving outdoor activities.
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Led by professionals
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Focuses on activity rather than health
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Takes place in a green environment
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Related to appreciating and exploring nature
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Involves spending time with others
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Can include adventure therapy e.g., rafting and rock climbing or animal-assisted therapy where you build a ‘therapeutic relationship’ with animals.
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RESEARCH LINK:
Connotations from mood-board/word association
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Green open spaces
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Nature sounds
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Space to breathe
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Open
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Light, Airy, Refreshing
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Reflective
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Therapeutic
REFLECTION
So, nature can be used as a type of therapy! I find this intriguing as it's so simple yet can impact everyday life both physically and mentally. If I were to take this topic further I could take this into consideration and use the benefits of an outdoor space to benefit the user.
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I'd love to further my 'Phobias' research by looking at Eco-Therapy specifically as an avenue to expand this topic.
RESEARCH: "Eco-Therapy & The Healing Power of Nature"
I'd love to expand this topic by looking more into the treatment of phobias and other anxiety disorders by diving into Eco-therapy and reading a bit about techniques we can all undertake on a day to day basis.
"Eco-therapy is an approach that rests on the idea that people have a deep connection to their environment and to the earth itself"
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What are the different types?
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Community gardening or farming - Build relationships by gardening with neighbours and grow your own produce
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Wilderness/Adventure therapy - Teaches coping techniques and therapeutic skills to people as they camp and hike in the wilderness
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Park - it's recommended to spend time each week visiting parks or taking part in activities outdoors
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Forest bathing - encourages mindful use of your five senses as you walk through forests or 'tree-heavy' settings
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Animal assisted therapy - Petting, playing or working with animals can help to manage stress
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Outdoor meditation yoga
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Build a relationship with nature - giving back to the area by collecting rubbish/litter or planting trees can help with environmental concerns/anxiety to this.
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WHY DO IT?
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Opportunity to be more sociable
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Reduce loneliness
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Increase feelings of community solidarity
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Find others interested in similar nature activities
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Motivation to exercise - increase physical activity
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Increase mindfulness
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RESEARCH LINK:
WHAT DOES RESEARCH SAY?
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Research says there is a link between nature therapy and coping with post-traumatic stress disorder (PTSD). Evidence shows the benefits of nature therapy have helped those who have difficulty with other treatment programs to cope with PTSD.
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Gardening at home can promote 'emotional well-being'. It can increase feelings of calm, of belonging, better moods and "a deeper understanding of their mental health".
SELF-CARE / TECHNIQUES
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Eco-therapy involves guidance from trained professionals/therapists however there are ways we can use similar strategies to help ourselves on our own. These can include:
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Collect litter in your neighbourhood
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Gardening - engage with your senses, how does the soil feel in your hands?
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Explore nature - Stargazing
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Wander - Let natural sounds fill your ears
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Journal your experience
MY OWN APPROACH
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I thought it would be only right to put this to the test and evaluate my wander in the park, amongst the trees. I'll be using the suggestions from this article to enhance my experience and compare my feelings both before and after the walk.
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I am back at home for the weekend and know a great place to get lost and enjoy nature, so I will be taking a walk through this area and evaluating my senses along the way.
LOCATION: Trent Park, London
Purpose:
As part of my research, I am going to be documenting my walk in the forest and reflecting upon my trip using the suggestions from the "HealthLine" article.​
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Things to consider
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How do I feel?
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What can I see?
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What can I hear?
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What can I smell?
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What can I taste?
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BEFORE - How do I feel?​
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A little tired
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Stressed from work
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Happy
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Engaged
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Excited
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REFLECTION: During (notes taken on my phone)
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What can I see?
Open green space, birds, trees swaying in the wind, trees, grass, mud, other people walking, cyclists, clouds.
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What can I hear?
Gusts of wind, birds chirping, it's quite silent and tranquil, leaves rustling in the wind, my own footsteps.
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What can I smell?
Grass, dampness
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What can I taste?
My cereal bar I had before I came, water.
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AFTER - How do I feel?​
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Refreshed
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Cold
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Happy
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Pleased
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Relaxed
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Calm
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At peace
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REFLECTION: After
This was definitely needed after a week of university work and a lot of responsibility! I love unwinding and this was perfect to reflect upon my surroundings and get a breath of fresh air. It certainly helped to engage with my senses as it made me focus on my surroundings and be in the present. This made me feel much calmer and more relaxed. Although I was walking through open fields and sometimes eerie walkways! - I still felt safe and comfortable in my environment.
RESEARCH: “Recovering With Nature”: A Review of Ecotherapy and Implications for the COVID-19 Pandemic
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To finish my research, I found this article about how Eco-therapy can be used to benefit us after the implications of COVID-19. This is an extremely relevant topic and still to this day we haven't got our 'normal' lives back. I feel this would be a great topic to base our current project on if I were to take this topic further, and branch out into the ways we can take care of ourselves in times like this. A game/application to assist with this would be really beneficial to a lot of us.
"Connection with nature has been considered beneficial for psychological well-being since times of evolution"
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NOTES
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From a simple walk in the park or going on holiday - these are examples of ways which relieve people from overwhelming stress
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Research shows we have an emotional bond with the planet
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"Ability to nurture nature"
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Ecotherapy - Healthy interaction with the earth
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Ecotherapy helps people connect with nature
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Assists dealing with mental and physical illnesses
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'Green-care' - Can involve therapeutic activity related to nature, animals and plants
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'Biophilia Hypothesis" - Love of life
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"Natural environments have a restorative advantage over artificial environments".
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Increases positives feelings of affection, joy, playfulness and friendliness - when students were exposed to nature
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Self-isolation/quarantine and lockdowns led to feelings of loneliness, boredom and confinement. This caused health deterioration and mental health issues.
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For children at schools, outdoor play areas and a school environment no longer existed.​
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"Table 1. Various subtypes of ecotherapy / “green care”: applications, evidence and utility during COVID-19"
The pandemic took its toll on a lot of us by increasing feelings of isolation, loneliness, depression, anxiety and stress. Over the years there has been a lot of research based on "nature-based interventions" used to benefit physical and mental health - acting as an "alternative mode of treatment". It's proved to help dealing with depression, anxiety and stress as well as the impact of COVID-19.
SUGGESTED INTERVENTIONS
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Animal-assisted interventions - decreases lonliness and brings emotional balance in children during COVID-19.
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Green exercise - Must follow COVID-19 measures but can reduce stress and improve overall well-being. Benefits both mental and physical health.
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Nature arts and crafts - Writing, painting, song-writing, creating can better mental health.
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Specific eco-therapy techniques - enhance psychological well-being by listening to songs, bring nature into your home, appreciate the good things in our lives.
"Based on the principles of optimism, personal growth and positive psychology, ecotherapy promises a unique role in the field of social psychiatry in the days to come"
REFLECTION
This article just proves the importance of nature-based therapy on a day to day basis. Research shows the impact it had on people during the implications of COVID-19 and I think this is something we should implement into our lives on a daily basis. If I were to take this topic forward I'd definitely focus more on the treatment side of things. This involves ways we can help ourselves and others, through simple techniques and strategies.
As I started looking at Phobias, my research avenues were slim - however, I branched out into the topic of Eco-therapy which has shown to benefit a range of physical and mental illnesses and I am definitely interested in learning more about it. This is a broader area of the topic and an area which I find much more fascinating.
SUMMARY OF RESEARCH:
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What have I learned?
I have gained knowledge on a variety of phobias, their symptoms and treatments available. My research taught me ways in which we can look after ourselves and overcome feelings produced by a phobia or similar, involving techniques and strategies to do so! I have also learned about specific treatments and ways these can be used on a day to day basis to impact us.
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What do I find interesting?
I found my research into treatment much more interesting than Phobias itself. There was only so much I could learn regarding what a phobia was and the different types, however, when I began to look into how to tackle and overcome the reactions caused by a phobia I learned a lot regarding this. I especially found nature-based therapy interesting because it gave me more insight into what I briefly knew already.
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What would I take further if I choose this as my starting point?
If I were to choose this topic to take further, I would take into consideration other mental/physical illnesses and begin to look at general care strategies to impact us. I would certainly expand on Eco-therapy and potentially look at ways I could implement this in-game - providing real elements to an artificial environment.