Arachnophobia, the fear of spiders, is one of the most common fears. Many people become anxious even at the sight of these arachnids, and it can be very difficult to eradicate this particular phobia from one's unconscious. You will likely never get to love spiders, but you can learn to manage the anxiety they create in you.
Steps
Part 1 of 2: Coping with the Phobia
Step 1. Expose yourself to the presence of these insects
Most treatments for specific phobias involve some degree of exposure to the object of fear. You have to face your discomfort in order to overcome it. When you decide to undertake this method, it is advisable to rely on a psychologist or a therapist, as there are many different ways to expose yourself to what generates fear, and you need to analyze the various possibilities with a mental health professional.
If even the thought of a spider terrifies you or triggers a panic attack, avoid resorting to self-induction techniques. Consult a psychologist for help with exposure therapy. This type of therapies are very effective for treating phobias
Step 2. Start by planning a hierarchy of your fears
Make a list of the situations related to spiders that trigger your anxiety in order of increasing severity, from 1 to 10. In the first place you will put the situation that causes you little fear, for example thinking about spiders, while in the tenth place you will write what you throws in terror, like touching a spider. Work in the order of this list by exposing yourself at the beginning to situation n. 1, until you are able to handle it and feel almost no fear at the very thought of spiders. Next, move on to situation no. 2 and so on, until you get to n. 10. Make sure you have adequate psychological support while performing this exercise. Here is an example of a hierarchy of fears:
- 1. Look at a spider image
- 2. Watch a video of spiders
- 3. Hold a toy spider in your hand
- 4. Visit the spider exhibit at the zoo
- 5. Go outside and look for spiders
- 6. Catch a spider and observe it
- 7. Go to a friend who keeps a spider in a terrarium
- 8. Observe the spider in the terrarium with the lid open (only if it is safe, of course)
- 9. Observe your friend as he feeds the spider
- 10. Observe your friend holding the spider in his hand
- Score your anxiety level, from 1 to 10 (where 1 is the lowest level and 10 is insane terror), as you expose yourself to the object of your phobia. If you find that the fear is getting too distressing, then you can go back to the lower level situation or reduce the spider exposure time. If you become too anxious and feel that you are not getting any benefit even after doing this exercise for a long time, then it could be counterproductive, to the point that it could make your fear worse. Be very careful and see a therapist or psychologist.
Step 3. Determine how long you will have exposure therapy each week
It is important to commit to spending enough time for therapy to be effective. Doing this sporadically will not produce the result you expect. Try to set aside no less than an hour for exposure, at least a couple of times a week.
- Remind yourself that although you may experience anxiety during your sessions, you are in no danger. It will help you cope with anxiety.
- Try to overcome the initial anxiety or fear by using deep breathing exercises. The longer you manage to engage with exposure, the higher the chances of success will be.
Step 4. Start with pictures and fake spiders
To truly overcome your phobia, you need to learn how to react with spiders in your presence. It may be helpful to start with someone to assist you in order to alleviate fear and anxiety. Sit close to the person as he slowly takes out the photo or toy spider. Try to stay still for a few seconds. Repeat this process several times.
- Try increasing the time you spend with the fake spider or pictures on a daily basis. When you feel more confident or comfortable enough, try touching them. Subsequently, once the touch phase has been overcome, the duration of the contact increases.
- Once you get used to looking at pictures of arachnids, try to increase the discomfort by watching videos or holding the toy spider in your hand. Remember: you will probably feel uncomfortable, but as long as you can handle it, you should continue.
Step 5. Tolerate the presence of a spider in the room
When you notice that there is a spider nearby, don't squash it as an automatic gesture, don't run away, and don't yell at someone else to kill it for you. Stay at a tolerable distance from the arachnid and observe it until you feel less intimidated. Remember that you must first be sure that you have identified it as harmless (it does not have to be a black widow or similar). Then you can get a little closer and observe it for a few more minutes. Continue to gradually approach until you are within walking distance of the insect; remember it can't hurt you. If you continue to slowly expose yourself to spiders in this way, you will be less and less frightened over time.
- Go to a zoo to visit the spider terrarium; it may help you learn to tolerate their closeness.
- You can also leave the house and look for these insects. When you find one, observe it from a distance.
Step 6. Catch a spider
If there is an arachnid in your house, try to catch it with a glass cup and then observe it. Looking at an insect at close range is an effective form of exposure to overcome the phobia. Observe it and stay close to the container until you feel comfortable and safe. You can even talk to the spider! Even if it seems like a strange thing to do, know that communicating with the object of your phobia helps you to alleviate the fear.
At this point you can take the little creature back outside. Watch him walk away and focus on the fact that you have far more control over a spider's life than the arachnid has over yours
Step 7. Increase your level of interaction with spiders
If you feel really brave and comfortable, you can even touch a specimen. You might try to touch a non-aggressive one or go to the pet store and ask to hold a spider in your hand.
If one of your friends has a spider as a pet, ask him to be able to observe it in the terrarium without the lid (if it is a harmless spider, of course). Also observe your friend as they feed and handle the arachnid
Step 8. Consider getting treatment
If the phobia is that severe and interferes with your daily life, then you may need professional help. There are many types of therapeutic approaches, and all of them are useful in enabling people to overcome arachnophobia; these include cognitive-behavioral therapy, which also includes systematic exposure and desensitization.
- Cognitive-behavioral therapy (TCC) involves restructuring thinking about the object of fear (spiders) to change related feelings (fear) and behaviors (avoiding spiders). TCC is particularly useful because it allows you to replace thoughts that reinforce phobias with positive ones. For example, instead of thinking that the spider will harm you, you will need to make an effort to remind yourself that the insect is harmless and poses no danger. The therapist will guide and assist you in this process, so that you can use the mechanisms of TCC on your own to change the thoughts that arise automatically in relation to spiders.
- Although the technique of exposure is the psychotherapy against phobias that enjoys the most extensive scientific research, there are alternative methods, such as biofeedback, relaxation techniques, awareness and tolerance to anxiety.
- If your arachnophobia is very severe, you may also need drug treatment with antidepressants (Zoloft, Prozac), anticonvulsants (Lyrica) and anxiolytics (Xanax).
- If you have supplemental health insurance, ask the company if psychotherapy is covered by your policy.
- You can do more research online about arachnophobia and find support tools.
Part 2 of 2: Understanding Fear and Changing the Way You Think About Spiders
Step 1. Understand the difference between normal fear of spiders and arachnophobia
Some studies suggest that fear of spiders is part of human evolution and the result of the adaptation process. However, if your fear interferes with daily life and impairs the management of your normal activities, then it could be a real phobia that requires professional intervention to overcome.
Step 2. Identify the source of the fear
The fear of spiders can be a conditioned response, which means that you have had a negative experience associated with these arachnids and have developed phobia as a reaction. Try to understand why you are so scared or what aspect of spiders terrifies you. Once you have figured out what exactly your negative thoughts are related to, then you can start changing them to something positive.
Talk to a trusted friend, family member, or therapist so they can help you understand the specific reasons for your fears. Did a spider walk on you when you were a child? Have you heard the story of someone killed by a spider? Do you think you hate them? Try to trace the first episode of fear and start working from there
Step 3. Learn the positive aspects of spiders, instead of just thinking about the scary ones
Changing the way you think about these arachnids is crucial in overcoming fears, to the point that you will feel quite comfortable when you observe one. Learn which specimens and dangerous breeds exist in your region, and how to recognize them. There are very few deadly types - in other areas of the world there are far greater dangers related to these insects. Additionally, there is almost always a cure or antidote for poisonous species.
- Remember that spiders are more useful than dangerous, and they protect you by preying on parasites that would otherwise spread disease and other serious problems. Also understand that, for a spider, the bite is a last resort as a defense weapon.
- Watch some movies or read some very young children's books about spiders.
- Take some time to appreciate the beauty of these creatures, watch a documentary and try to learn everything you can about them.
- Draw a harmless and happy spider on a piece of paper. Imagine he wants to be your friend. Talk to the drawing and ask it questions, to which you already know the answers, but pretend the spider is giving them to you. This little trick could help you perceive spiders as friendly beings.
Step 4. Dispel common myths about these insects
There is a lot of misinformation regarding their danger. For example, those commonly found in the home are completely harmless, because their teeth are unable to puncture human skin. Furthermore, spiders do not voluntarily attack humans; if they bite, they do it only in self-defense. Spiders are antisocial arachnids who just want to be left alone.
Step 5. Understand their behavior
When faced with a human, spiders usually hide, flee or lie still. In addition, these are insects with poor eyesight that are easily frightened by loud noises or a jolt. Spiders don't want to scare us, but sometimes they are curious and want to understand who we are. Depending on your reaction, everything could be resolved with a simple "visit" from the spider or, if you panic and try to kill it, the arachnid could try to defend itself.
Step 6. Understand and accept that spiders are creatures of the world and are part of it
They live practically everywhere and are often unavoidable. The various species are native to every region of the Earth (except Antarctica). However, the mere fact that these insects exist does not mean that every specimen will come in contact with you. Remember to keep a realistic perspective! In addition, spiders are very useful because they keep the house free from insects and parasites. Know that if they were not there, we would be invaded by insects!
Step 7. Talk positively to yourself
One of the goals of Cognitive Behavioral Therapy (TCC) is to change automatic negative thoughts through internal dialogue. If you are terrified of a spider, you can tell yourself that it is a harmless creature and that you are only afraid of its appearance. Or you can tell yourself over and over again that spiders don't do you any harm.
Advice
- When it comes to overcoming fears, be patient. Phobias and fears are not easy to manage and take a long time: accept the fear of spiders as a natural thing that will be part of your life.
- If you are helping someone overcome their arachnophobia, make sure they feel comfortable and don't frighten them. Remember that this person trusts you for help; if you say or do something that scares her, then it will only make her fears worse.
- Tell yourself and others that you like or love spiders. This is a way to convince yourself that you appreciate these insects - or at least to get rid of your fear.
Warnings
- Don't believe that real spiders behave like those in horror movies or stories! These insects do not regard humans as prey and do not hunt them.
- Some spiders are dangerous. Be very cautious even if you are not afraid of it; a small bite can have serious consequences if it is a poisonous specimen. One of the most important things you can do is to learn to recognize the poisonous spiders that live in your region. In addition, it studies which are the habitats in which they live; the black widow, for example, is one of the simplest arachnids to recognize, there may be many in the piles of old garbage and in dark places.
