Designing Change

Developing your Ability to Develop Yourself

Phobias Self Help

Ian Bracegirdle NLP therapy and hypnosis

Self Help for Phobias

Phobias can be cured through self help. I have recently supported a woman with a very limiting fear of wind as she has progressed through her own process reducing her fear.

As with most other phobias the following common aspects are very useful if not essential as a starting point.

Learn a relaxation process

Teach yourself abdominal breathing to use in times of stress

Begin a regular exercise programme taking care if you have not exercised for some time

Reduce caffein and other stimulants

Reduce sugary foods and drinks

Begin a desensitisation process - by using self help books or tapes.

Relaxation is a very good way to begin to calm yourself in general day to day situations. A period each day will reduce your overall stress levels and lead to a greater sense of well being. You could enrol for a Yoga class buy a CD or follow the systems outlined on this site.

Abdominal Breathing is a method used to focus on your breathing and calm you down in times of distress. It can also be used as a relaxation process.

Caffein taken in large amounts can lead to palputations and raise anxiety levels. I enjoy coffee myself but keep my intake to mainly morning and never more than two cups. The tea I drink is green and very light. Other non prescription drugs and some prescription drugs can cause anxiety in given situations.

Desensitisation is a common practice used in many professional settings. It is succesful but needs a great level of commitment and takes time, up to 6 months.



All content on this site is provided for general information only. It is here to inform and help but should not in anyway be used as a substitute for the medical advice of your own doctor or any other health care professional. The Publisher of this site is not responsible or liable for any diagnosis made by a user based on the content of this website. If you have any mental or medical concerns please seek the help of a doctor or suitably qualified medical practitioner. The publisher of this site is not liable for and has no control over for the contents of listed external internet sites. In addition the publisher does not endorse any commercial product or service mentioned or advised on the site.

If you are in anyway concerned about your health or the health of another please seek the help of a qualified doctor.


Ian Bracegirdle

1 Elderberry Close

East Morton     


BD20 5WA             U.K.

Tel: 01535 692207

Mobile: 07931 315 014,