People with a phobia generally expect catastrophic results from exposure to an object or event that presents little or no risk. The object of a phobia can be anything from height, to spiders and tight spaces, but often the result is doing everything possible to avoid the element that causes the fear. In some cases, the consequences for the quality of life can be severe. An example is the fear of wasps (specsophobia) or bees (apiphobia or melissophobia). Fortunately, you can overcome this irrational phobia by dealing with insects, changing the way you see them, learning how other people behave in their presence, and talking to a psychologist.
Steps
Method 1 of 6: Using the Flooding Technique
Step 1. Talk to a psychologist about your fear
It is not always necessary to rely on the help of a therapist to treat phobias, but some people feel more comfortable if a professional guides them through the various techniques. The most common methods of treating phobias are exposure and cognitive therapy. Many psychologists will be willing to try others, such as social learning theory, biofeedback, and hypnotherapy.
- To decide whether to treat yourself or seek help from a psychologist, consider the severity of your phobia and how much help you need. If your fear is so severe that it causes you uncontrollable anxiety, panic attacks, or if it prevents you from attending picnics or attending your child's football match, you probably need support.
- You shouldn't attempt hypnotherapy without the assistance of a professional.
Step 2. Use imaginative exposure
The flooding (or immersion) technique involves exposing a patient to the object of their fear, in this case a wasp or a bee, in a controlled environment. Since it may not be possible to safely get close to a large number of wasps or bees, your psychologist may ask you to vividly imagine these insects all around you. This technique is known as imaginative exposure.
Keep in mind that by imagining bees and wasps you will probably start to feel overwhelmed
Step 3. Wait for the fear and anxiety to subside
When you are exposed to a stimulus for long enough without negative consequences, you will stop feeling fear or anxiety. Note that it can take hours and, in some cases, multiple exposures. Persist and let the fear pass.
Step 4. Repeat the exposure as many times as necessary
There is no fixed number of exposures to cure a phobia. In your case, one attempt may be enough, or it may take several before you are completely comfortable with bees and wasps. Either way, face the source of your fear for as long as necessary.
Method 2 of 6: Using Systematic Desensitization
Step 1. Learn to relax
Systematic desensitization is a form of counter-conditioning, that is, the elimination of the response you have learned to have to a certain stimulus. It is based on the idea that it is not possible to be relaxed and anxious (or scared) at the same time. Before you can learn how to replace a fear reaction with a relaxation one, you must learn to relax. Here are some effective relaxation techniques you should know:
- Deep breathing
- Meditation
- Progressive muscle relaxation
Step 2. Make a list of aspects related to wasps and bees
With the flooding technique you are exposed to the object of your fear suddenly, while in systematic desensitization the process is gradual. You should write 15-20 bee-related items or scenarios that make you feel anxious or scary. Over time you will expose yourself to all those scenarios. For example, you could start by writing:
- Think about wasps and bees
- Draw wasps and bees
- Watch a video of wasps and bees
- Observe wasps and bees from afar
- Sitting in the garden while bees and wasps fly by
Step 3. Rank the items in the list
Give each a score from 0 to 100. Zero indicates that the element does not cause you any fear, while 100 is the worst state of terror you can imagine. There is no need to think too much about this classification, use the first scores that come to mind. For example, your ranking might look like this:
- Thinking about wasps and bees 12
- Drawing wasps and bees 30
- Watching a video of wasps and bees 57
- Observing wasps and bees from afar 70
- Sitting in the garden while bees and wasps fly by 92
Step 4. Divide items into categories based on their score
You should create five levels of fear, in ascending order. Ideally, each category is made up of at least two elements. If this is not the case for you, reconsider your classification or add other items to the list.
- Group items with scores from 0 to 19 in the low anxiety category. For example, think of bees and wasps.
- Items between 20 and 39 will go into the low to medium anxiety level. For example, draw bees and wasps.
- Scores between 40 and 59 make up the average anxiety category, such as watching a video of wasps and bees.
- Entries between 60 and 79 make up the medium to high anxiety category, such as observing wasps and bees from afar.
- Put all scenarios between 80 and 100 points in the highest anxiety category, like letting a bee or wasp land on your arm.
Step 5. Choose a scenario for the first session
You should select a maximum of three items for the first systematic desensitization session. They should be in the lowest anxiety category and perhaps in the medium-low category. Don't expose yourself to too intense events from the first session.
Step 6. Undergo the first systematic desensitization session
Start by using the relaxation technique of your choice to find maximum serenity. When you feel relaxed, introduce the first object or scenario that causes you anxiety, such as thinking about bees or wasps. Continue the exposure as long as you can handle it, then take a break and evaluate your anxiety level (0 to 100). If you got agitated, repeat the process. When you no longer feel fear after exposure to one scenario, move on to the next and use the same technique.
Systematic desensitization can be performed in vivo (real exposure) or in vitro (imaginary exposure). The in vivo technique produces the best results, but in some cases it is not easy to do
Step 7. Relax after the first session
At the end of each session you need to relax as much as possible. Do not return to the routine in a state of anxiety or fear. This allows you to feel in control of your sessions and gives you the strength to face the following exposure.
Step 8. Continue with the following sessions
It will usually take at least 4-12 sessions to achieve the goals of systematic desensitization. Each time, you should start by repeating the exposure to the last previous item. For example, if you finished the last session by watching a video of bees and wasps, start the next session with the same video. If you think you need more assistance, you should consult a psychologist.
Method 3 of 6: Using Cognitive Therapy
Step 1. Identify negative thoughts
In many cases, anxiety and fear stem from unrealistic thoughts or expectations you have about interactions with wasps or bees. Cognitive therapy will help you replace those thoughts, but the first step is to recognize them. Negative thought patterns usually fall into three categories: w
- Forecasting the future is when you assume you know the outcome of an event: "If I see a wasp or a bee, I will panic and be stung."
- Over-generalization occurs when you take a specific incident and project it onto all future events: "The last time I saw a bee it stung me. If I meet another one, it will sting me again."
- Catastrophism is when you imagine that an interaction will go in the worst possible way: "If I see a bee or a wasp, the hive is probably close by. They will all attack me together and if I were allergic I could die."
Step 2. Question your negative thoughts
Ask yourself if there is any evidence that your fear is based on. Usually, you will find that it is very unlikely that you will be stung or attacked by bees or wasps. In some cases, it may be helpful for you to imagine what you would say to a friend who has similar fears to yours. If you would tell him that his anxiety is irrational, it will be easier to understand that your fear is too.
For this step, the help of a psychologist who leads you to understand which thoughts are really worrying and which are exaggerated can be very valuable
Step 3. Think of wasps and bees more rationally
Once you understand that your fears are exaggerated, you can start thinking more positively. Instead of repeating "I will definitely be stung", try "I am unlikely to be stung". This will help you to control fear and anxiety, because you will be evaluating the situation rationally.
Method 4 of 6: Imitating Someone's Behavior
Step 1. Choose a person to imitate
You can try it with a close friend or a bee and wasp expert. The most important aspect is that the model to be followed reacts to the bees with serenity. Make sure that person doesn't make you uncomfortable.
If you are working with a psychologist, he or she will likely be able to help you find a suitable role model or set an example for this treatment
Step 2. Observe the person when dealing with bees and wasps
The first step is to study how it reacts around those insects. Make sure you use relaxation techniques as you watch him so you can stay calm. If you feel anxiety coming, stop watching and relax until you can resume therapy. In this way you will have a point of reference on how to react calmly and on the behavior to imitate.
Step 3. Imitate the person's behavior
When you feel comfortable and the observation of the model to follow no longer gives you the anxiety, you should join him. With the expert by your side, you can mimic his reaction to bees and wasps. This will help you keep calm and serenity when you are alone around those insects.
Method 5 of 6: Using Biofeedback
Step 1. Decide which variables to measure
Biofeedback is the therapy that measures the body's response to a stimulus in order to be able to control it. The reactions most often measured are heart rate and blood pressure. You can buy instruments that can measure both values at the pharmacy.
A psychologist or doctor can help you a lot in this step
Step 2. Prepare the measuring tools
You should be prepared to monitor your body's reactions before exposing yourself to wasps and bees in any way. For example, if you want to measure your heart rate, make sure your heart rate monitor is ready before you approach the bees.
Step 3. Get in touch with bees or wasps
You can watch a video about these insects. Choose a method of exposure that you can handle without being overwhelmed. The most important part is to check your body's reaction to exposure.
Step 4. Respond to the biofeedback
Use the information you have obtained to guide your relaxation. When you notice your heart rate going up, start relaxing. When you notice that the heart slows down, you will know that the relaxation technique works. You can try the following methods:
- Guided Imagination. For this technique, you have to imagine a peaceful and quiet place in order to regain calm.
- Autogenic phrases. In this case, you need to repeat a relaxing phrase, such as "I am calm and centered".
- Deep breathing.
Method 6 of 6: Identify the Roots and Triggers of Your Fear
Step 1. Notice when you feel anxiety or fear
If something related to wasps or bees causes you to react, you should write it down. This will help you identify the triggers that make you anxious or afraid. Knowing the triggers will help you heal or avoid your fears.
Step 2. Think back to your previous encounters with wasps and bees
Phobias are behaviors that are learned. This means that you are not born with those fears, but that you have learned them throughout your life. Phobias towards these insects often result from an unpleasant encounter, for example if you were stung as a child. Try to identify the root of your fear, in order to be able to counter the prejudices that underlie your phobia.
Step 3. Review everything you've been taught about wasps and bees
It is all too common for parents, teachers, or other role models to teach us to have irrational fears. If the only thing you know about bees is that they can sting you and hurt you, you probably won't look at them with a positive eye. This can lead to you feeling anxious and afraid of something you don't know.
Advice
- In some cases, using more than one method allows you to get the best results.
- Be patient. One session may not be enough to overcome your fear of bees and wasps.
- Practice general relaxation techniques. This will help you control anxiety in all situations, including encounters with bees and wasps.
- If you see or are near a bee or wasp, think about something else. For example, if you are taking your dog out and you see a bee, focus on the dog. Remember that if you don't bother the bee and make it feel threatened, it won't consider you.
Warnings
- DO NOT expose yourself to wasps and bees in real life if you are allergic. It could be dangerous. You should consult a professional in that case.
- If you do not feel anxious during the exposure, you are probably not using the right stimulus, or the stimulus is too weak.
- Feeling too much anxiety following exposure often indicates that you have not learned to cope with such an intense stimulus or that the exposure has lasted too long.
- Hypnotherapy must be done by a professional.
