How To Overcome The Fear Of Birds?
Ornithophobia or bird phobia is an irrational fear that can seriously affect the lives of those who suffer from it. The person feels a very intense fear in front of these animals. However, like most phobias, it can be overcome through a series of exercises.
To cope with the fear of birds, it takes effort and persistence, as it is a complex and delicate process. This process can be even more laborious if it is a phobia, which is an anxiety disorder that affects several areas of daily life. If so, it is best to consult a psychologist.
How to overcome the fear of birds?
The roots of most animal fears and phobias lie in traumatic experiences, lack of knowledge and learned behaviors. Thus, phobia interventions aim to generate a positive or neutral experience with the object of fear.
The psychological techniques applied in these cases focus on this idea using various strategies. They aim to introduce the animal in order to demystify it and generate new emotions.
In a way, these exercises can be done independently. However, if the fear is very intense, it is better to apply the professional advice of a psychologist. These exercises for overcoming fear of birds can be very helpful.
1. Learn more about birds
Learn about birds, especially the species that scare you the most. Knowing their behavior, how they survive and their role in nature can lessen the intensity of the fear.
You can start by reading information about birds with a more docile character. This can put you in control of the situation because you know under what conditions it is easier for them to attack and what warning signals they are giving. It is also helpful to know where they like to migrate and what encourages them to come to us.
This knowledge will help you see birds from a different perspective. This learning will lead you to dispel certain myths about them.
2. Little by little, expose yourself to your fear of birds
Take a pencil and paper and make a posting list. To do this, write down in descending order ten things that scare you about birds or about a particular bird.
The next step is to determine the anxiety level for each item. The number 1 corresponds to the lowest level of anxiety. For example, seeing a photo of a bird. The number 10 corresponds to a very high level of anxiety. For example, a bird approaching you.
Little by little, you will have to expose yourself to these elements. It is recommended to plan the exhibition schedule. Write down how much time you spend each day following it.
In addition, you should expose yourself to each stimulus several times until the anxiety level is low. You should then rate your anxiety or fear level from 1 to 10 when facing an item.
If after several occasions the score becomes low (less than 5), you can continue with more unpleasant stimuli or move on to the next item. On the contrary, if your anxiety level increases, you will need to keep working on this item until the anxiety level is low and allows you to move on to the next on the list.
It is therefore essential that you practice relaxation exercises during stimuli exposures. If you notice that over time the anxiety does not decrease or that you are unable to move forward, it is likely that you need psychological help.
3. Get close to the birds
Once you have only the last item left on your list, now is the time to replace negative emotions with more positive ones. It’s time to get close to the object of your fear. Stay calm near the bird, at a distance, and try not to run away.
If your anxiety level allows it, get a little closer. Chances are, after learning about birds, you can identify which species it is and whether you are safe. Consider visiting a protected nature reserve: the animals are free there but in a controlled manner.
Once near the animal, you can take the opportunity to observe its body, its colors and especially its behavior. You will likely find that just by being next to the bird, nothing happens. It is even probable that it is he who is running away.
However, try not to make any sudden movements,; just keep a relaxed posture. And while it might sound a little crazy, talking to the animal can help you feel more comfortable.
4. Analyze yourself during the process
By performing these exercises, you will be able to overcome your fear of birds. The most important thing is to watch yourself and not to force yourself more than you can.
If at any time you feel a heavy load of anxiety, put aside the exercises for as long as needed. Then ask yourself if it might not be better to see a professional psychologist for advice.
Our thoughts Hypophobia, or fear of horses, can be treated with cognitive behavioral therapy. We tell you more about it here.
