Musophobia is the fear of mice and rats, a specific phobia that develops due to certain situations or objects (in this case, when you come across a mouse). Like all phobias, it is an irrational fear at some level, but that doesn't make your anxiety any less real. By recognizing and becoming aware of this fear, you can learn to overcome it and prevent it from taking control over you. Eventually, you will be able to accept - and perhaps even enjoy - an interaction with these animals.
Steps
Part 1 of 3: Recognizing the Fear
Step 1. Identify the cause of the fear
Maybe you have to run into a mouse to be really scared or maybe you feel this mood just by looking at printed images or on television. Determine what type of exposure triggers this phobia; only by positively recognizing the circumstances in which you feel fear can you begin to dominate it.
Assess the source of fear. It may have been caused by a specific traumatic event involving a mouse or you have had a lot of information about the dangers of these rodents
Step 2. Determine why you want to overcome this fear
Maybe your house is infested with rats and you want to move freely without panicking; maybe a friend has a mouse as a pet and you want to be able to visit him without feeling too anxious. By setting yourself a goal to work on, you can have clearer ideas about the results you want to achieve and you can focus better on achieving them.
Identifying the type of interaction you want to have with mice helps you understand the level of comfort you need. For example, if you just want to feel comfortable around the house, you don't have to go so far as to pet or touch these rodents, just feel calm when you see one
Step 3. Recognize if you have a simple fear or a real phobia
Fear is a normal emotional reaction to a threat, regardless of whether it is real or imagined; you should be able to get through it with a little effort and perhaps with the help of friends. The phobia, on the other hand, causes panic and uncontrolled reactions when you have to face the thing that scares you; it can be very difficult to overcome a severe phobia and in this case the intervention of a therapist is probably necessary.
A phobia is not triggered simply by the tension caused by the vision of a mouse; consider the symptoms you experience when you are in front of a rat and evaluate how much these animals (or even the possibility of meeting them) affect your existence. Even if you don't actually see mice that cause you anxiety, you may find that you avoid places or situations where they might be present; if you are modifying your life to avoid running into a rat, you probably really have a phobia
Part 2 of 3: Overcoming Fear Alone
Step 1. Avoid dramatizing
This is a typical negative thought that leads you to imagine the worst possible scenario when you see a mouse; for example, you may feel worried about catching the plague after seeing one run across the kitchen floor.
Step 2. Learn more about these rodents
They are fascinating creatures and have a long relationship with people, although they have some negative aspects, such as the spread of diseases; at the same time, however, they can be excellent companions, as they are sociable and intelligent. In addition, they are commonly used in laboratories for physiological and chemical tests that help to better understand the reactions of humans to certain substances.
Step 3. Look at the pictures
Start with some pictures of mice and maybe some funny comics. You must get to the point where the sight of a rodent does not trigger any anxiety or fear, especially if it is only an image and not a real animal; this first level of exposure is part of a therapeutic process that helps you manage fears and phobias.
Step 4. Approach the rats
When you feel comfortable looking at photographs, you should try to physically reduce the distance with a real mouse. The best place for this exercise is a controlled environment, such as a pet shop or the home of a friend who has a pet rat. Watch the creatures in their cages as they eat, sleep, play and do other activities; you feel much safer knowing that there is a cage separating you from the rodent.
One technique for getting good results is to gradually increase the time you spend observing rats. Start with a couple of minutes, especially if you realize that anxiety is building up, and slowly increase the duration of the exercise until you can get close to the mice without looking at the clock
Step 5. Touch a rat
At this point, you have come quite close and are ready for direct contact; he begins to caress one, perhaps while a friend is holding him up. If you feel very confident, you can also hold one in your hand; be very careful though, because it is a small creature and you could hurt it by crushing it or dropping it.
At first, wear gloves to gradually get used to the contact, not to mention the fact that the animal may bite you if it gets nervous or has an unfriendly disposition; it is therefore worth protecting yourself and avoiding "trauma" that could precipitate the phobia
Step 6. Confide in friends
You don't necessarily have to suffer alone; Also, if they know you are afraid, they can help you by sparing you certain uncomfortable situations as you work on your emotions. They can even suggest techniques for overcoming the phobia.
Part 3 of 3: Go to a Psychologist
Step 1. Make an appointment with a psychotherapist
The fear of meeting mice or even the mere possibility of seeing them can become so strong that it overwhelms you and affects your life; in this case, look for a good psychologist with whom to discuss the problem and establish a therapy.
Step 2. Prepare for the appointment
Before the interview you should make a list of how you feel fear when exposed to mice, the situations that frighten you and all the attempts you have made to overcome this emotion; Also note any changes you have made to your lifestyle, medications, supplements, and vitamins you are taking.
Step 3. Work with the psychologist to analyze the phobia
This procedure is called cognitive-behavioral therapy, and the practitioner is likely to give you "homework" to do at home, such as reflecting, writing, and talking about your fear of mice. While helping you to understand how irrational your reaction is, the therapist gradually exposes you to the object of the phobia; you learn to behave in an acceptable manner by approaching mice, but you are not placed in any real danger.
Step 4. Take your medicines as prescribed
The phobia could be really strong and incapacitating, therefore drugs may be needed, such as beta blockers that interrupt the flow of adrenaline or antidepressants that block the production of substances in the brain that regulate behavior. In some cases, your doctor may recommend sedatives to help you relax. Respect the posology and the dosage that is recommended to you to evaluate if the active ingredients are useful as they should.
- When your doctor reviews drug therapy with you, you should tell him what other substances you are taking; ask him how long the treatment lasts and what effects you should expect, including side effects.
- Make sure you have the doctor's phone number so that you can contact him outside of office hours, in case you develop serious negative reactions.
- Like many prescription drugs, even those used to manage phobias can be addictive, especially sedatives, and should only be taken under close supervision by the doctor.
Step 5. Consider alternative therapies
If psychotherapy and medication don't work, your therapist may recommend other solutions, including meditation, relaxation techniques like yoga, traditional Chinese medicine practices like acupuncture, or herbal supplements. These treatments are useful for reducing anxiety in general, helping you to confront your fears more easily.
Advice
- Remember that there is always a difference between domestic and wild specimens; never interact with a house mouse as you would a house pest or a rat found on the street.
- Don't forget that mice and rats are generally much more afraid of you than you are of them.
- Just because you have overcome this fear does not mean that you have to let the rats infest the house; if you can't get rid of it, call an exterminator.
