The Hindu Business Line : Fight phobia fitness first

Phobias were prevalent even during Hippocrates’ time. Once, he came across a gentleman who was terror-stricken by the sound of a flute. Hippocrates coined a term to describe it: aulophobia. The most common fear is agoraphobia — you fear separation from familiar (‘safe’ from a phobic point of view) people, objects, surroundings, a job, any process or happening that is regular in your life. How does a phobia differ from a normal fear? A phobia is irra tional, blown out of proportion to the situation, baseless.

It is not yet clear where the phobia springs from. Expert opinions vary. It could be caused by:

a disorder in the inner ear. Since the inner ear controls your sense of balance, you could start fearing heights, or fear you will fall/trip, and this fear could spread to other areas in your life.

a genetic predisposition.

a childhood experience of separation.

your own inner pressurised need for perfection.

changes in the brain’s neurotransmitters.

The heartening news is that in addition to the medication prescribed by your psychiatrist, you can also help heal yourself and lead a wonderful, productive, fear-free life. Some tips:

Reduce the intensity of your reaction: Add the words “It’s only…” repeatedly to what you fear. “It’s only a little lizard.” “It’s only a harmless machine held together by nuts and bolts.” ‘Only’ reduces the mountain to its true molehill size.

Accept the phobia: When you deny the existence of the phobia, you resist it, suppress it, and feel stressed. But when you accept it, you enter the zone of self-love because acceptance is lovingness and a beautiful starting point toward healing oneself.

Do floating meditation: Sit comfortably, close your eyes. Visualise a golden beam emitting from your forehead. Feel this golden light warmly filling your entire brain, then your body. Feel it healing every cell. Now let this light expand beyond your body. Observe it pulsating in golden waves all around you. Now, let go and float on the waves of light. Float willingly as if you have all the time in the world. Let the body and mind relax more and more in this great ocean of light. Say silently, “I dissolve the phobia in this light. I am free. I am loved.” The floating meditation also helps release all sense of separation and isolation.

Recognise your excuses: An attitude of “I will do this when the circumstances are perfect’ leads to frustration, hostility, fear precisely because the circumstances can never meet your imaginary perfect conditions. If you don’t want to do something, say “No” instead of habitually blaming the imperfect circumstances. And decide firmly that you will do your best in all circumstances.

Exercise to burn adrenaline: A state of fear stimulates the body to secrete adrenaline, so it’s important to exercise three times a day. Walk, run, swim, weight-train to burn the adrenaline. Exercise ensures that you don’t have to take beta-blockers to block the adrenaline.

Avoid sugar and caffeine: Sugar makes the blood rush to the brain away from the limbs, making you feel light-headed and disoriented which adds to your fear quotient. Coffee, colas, chocolates, tea make you hyper and jittery. To attain a good measure of equilibrium, eat complex carbohydrates like rice, rotis, breads, peas, potatoes, sweet potatoes, bananas. These foods raise calming serotonin levels in the brain. Cultivate a taste for herb teas — peppermint awakens, chamomile soothes, lemongrass braces.

Listen to guided relaxation CDs/tapes: Relaxation CDs/tapes have a voice that guides you through breathing, all tensions ebb away from your body. The music in the background engages the right brain and leaves the left brain free to take in a new way of being. This is a fantastic way to retrain your mind and nervous system. For example, the voice asks you to visualise yourself in a quiet green meadow. You sit on a hot-air balloon held down by ropes. The ropes represent your phobia. You cut yourself free by cutting the ropes with a sharp magic sword. A CD/tape beats a book as it is literally a therapist which travels around with you. It is also easier to listen and get into a peaceful meditative state than to chant a mantra.

Make being cheerful a habit. Laugh. Feel a kinship with the world. Surround yourself with strong positive influences: uplifting music, inspiring books, wholesome comedies, warm, loving people willing to discuss spiritual topics… Know that higher forces will always take care of you. They do.

The writer is co-author of the book ‘Fitness for Life’.

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