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This article was co-written by William Gardner, PsyD. William Gardner is a Stanford graduate clinical psychologist in San Francisco’s financial district. He provides individually tailored psychotherapy using cognitive behavioral techniques, to relieve symptoms and improve overall functioning. He has more than 10 years of clinical experience.
There are 7 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,724 times.
Ornithophobia is an irrational and extreme fear associated with birds when in fact there is no danger. This fear provokes anxiety and tends to lead to bird-avoidant behaviors. [1] X Trusted Source Mayo Clinic Go to Source You may experience a fear or phobia and have physical symptoms of fear such as heart palpitations, sweating, and also you will fall into a feeling of helplessness when you are around the birds. [2] X Trusted Source Mayo Clinic Go to the source However, if this fear affects getting to work in the morning or causes you to choose the longest route to avoid seeing the birds, it has affect your normal life. Therefore, you should consider getting help, such as dealing with them yourself or seeking professional treatment.
Steps
Prepare a strategy to overcome fear
- Imaginary exposure- It is closing your eyes and imagining birds or a situation where you are around the birds in vivid detail.
- Realistic Exposure -This type of exposure means you have to face your fears in real life. In this case, you will have to be around real birds.
- Journaling helps, because writing down your thoughts will help you process information more slowly and more thoroughly.
- Review your most recent bird fears. Is there an experience that has given you a lifelong obsession with birds?
- Have you always been afraid of birds? If not, recall the most positive or normal memories you had of birds before they became the source of your fear.
- They swooped down from above
- The way they flap their wings
- The way they walk on the ground
- Fear of getting infected by contact with birds can carry diseases
- How they approach humans in search of leftovers
- Draw a bird
- Look at a black and white photo of a bird
- Look at the color photo of a bird
- Watch bird videos without sound
- Watch a bird video with sound
- Looking at a bird in the backyard with binoculars
- Sit outside where there are many birds
- Visit a bird show at the zoo or in a pet store
- Participate in a bird show or skillfully feed the birds
- Taking care of a friend’s pet bird
- 0-3: At 0, you are completely relaxed, at 3 you feel a little nervous, this is noticeable, however at this level it has nothing to do with your normal life.
- 4-7: At level 4, you are a bit scared, and this feeling is starting to make you a little uncomfortable. At level 7, you are quite scared, this feeling begins to affect your ability to focus and function in a certain situation.
- 8-10: At level 8, you are extremely scared and unable to concentrate due to this exposure. At level 10, you are on the verge of extreme fear, which can lead to panic.
- Hierarchical Exposure – This method is more common and requires progressing slowly along your hierarchy, and you only move up to the next level of the ladder when these exposures don’t frighten you . You will advance to the next step of the hierarchy when your current annoyance level is 0-3.
- Exposure Flooding – This is when a person starts with the items at the top of the fear hierarchy with the items they find most irritating. If you are interested in this method, you should probably do it under the guidance of a therapist rather than alone.
- You can find more information on how to stay calm during exposure in the article on how to calm down.
Overcoming fear of birds
- Remember that your hierarchy is just for you. Your fear may be an imaginary exposure that produces a zero on the discomfort scale, but for others it may start with imagining a cartoon bird because one Real birds can spook them up to level 8.
- You describe birds by picturing them perched on a telephone line outside the house or the fence behind the house.
- Imagine you are in a situation, like in a park, with birds 6 meters away.
- Imagine yourself feeding the ducks or geese with bread at the lake.
- Finally, imagine you are actually taking care of a friend’s pet bird.
- Maintain imaginary contact in your hierarchy until you feel the fear slowly disappear.
- If in your fear hierarchy, watching a video of a bird is lower than imagining facing the bird, you can still do it in that order. You don’t need to do the imaginary exposure first if your fear hierarchy isn’t in that order. Honestly ask yourself which order works best for you.
- Draw the birds (it is recommended to start with a sketch with the small birds, then draw more details with the large birds)
- Look at pictures of birds (first in black and white, then in color)
- Listen to recorded bird songs
- Watch a bird video (start with a video without sound then move on to a video with sound)
- Remember to make a brief note of discomfort on the discomfort scale for each step. Your goal is to reduce discomfort to less than 3 (hopefully to 0) for each virtual contact.
- As you begin to get used to seeing real birds within the uncomfortable range of 0-3 of the scale, try opening a window and observing them. [19] X Research Source
- If you find yourself struggling, remember that you can always change your fear hierarchy. For example, standing in front of a parrot’s cage no longer annoys you, but the thought of being alone with a larger bird still frightens you to the point of 8. Try finding a friend. Accompany her to a pet store and take care of smaller birds, like parakeets.
- In addition, your doctor can help you learn cognitive behavioral therapy techniques, in which you will gain knowledge of how your thought processes increase your fear of birds. This way, you can become more aware of your fearful (unreasonable) thoughts, and you can change them before they trigger a fear response during exposure. [22] X Trusted Source Science Direct Go to Source
- Research has shown that many people have had success with self-exposure, however doing it under the guidance of a therapist is more successful. One study found that 63% of people who took the exposure alone maintained their progress, while up to 80% of those who succeeded in maintaining their progress were guided by a professional. family. [23] X Trusted Source Science Direct Go to the source So if you’ve been having trouble overcoming your fear on your own, seek professional help.
Warning
- If your fear still doesn’t go away and/or becomes overwhelming, consider seeing your doctor or talking to a therapist. In addition to teaching you the right treatments to help you overcome your fear, your therapist may also prescribe anxiety medications to make exposure therapy less stressful and easier. than.
This article was co-written by William Gardner, PsyD. William Gardner is a Stanford graduate clinical psychologist in San Francisco’s financial district. He provides individually tailored psychotherapy using cognitive behavioral techniques, to relieve symptoms and improve overall functioning. He has more than 10 years of clinical experience.
There are 7 references cited in this article that you can see at the bottom of the page.
This article has been viewed 3,724 times.
Ornithophobia is an irrational and extreme fear associated with birds when in fact there is no danger. This fear provokes anxiety and tends to lead to bird-avoidant behaviors. [1] X Trusted Source Mayo Clinic Go to Source You may experience a fear or phobia and have physical symptoms of fear such as heart palpitations, sweating, and also you will fall into a feeling of helplessness when you are around the birds. [2] X Trusted Source Mayo Clinic Go to the source However, if this fear affects getting to work in the morning or causes you to choose the longest route to avoid seeing the birds, it has affect your normal life. Therefore, you should consider getting help, such as dealing with them yourself or seeking professional treatment.
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