How to Overcome Fear of Dogs (with Pictures)

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

Fear of dogs, also known as cynophobia, is a fairly common phobia. Animal phobias, unlike social ones, are included in specific phobias. The term phobia indicates the uncontrollable, irrational and persistent fear of something (an object, a situation or an activity). Specifically, cynophobia is the irrational and uncontrollable fear of dogs, the intensity of which varies from person to person: some subjects must be in the vicinity of a dog to be shaken, others simply think of a dog to feel fear. Whatever the intensity of your fear, there are ways to overcome it.

Steps

Part 1 of 4: Determine the Intensity of Your Fear

Step 1. Evaluate what your experiences have been with dogs

Many people who are afraid of dogs (although not all) developed this fear when they were young. Your phobia may have been generated by one of the experiences listed below.

• You may have had an accident with one or more dogs in the past. Maybe a dog scared you or cornered you, or even bit you; This may be the only memory you have of a dog. Meeting one could bring you back to this traumatic experience, triggering an uncontrollable fear in you.
• Maybe someone (perhaps a parent) has inadvertently taught you to fear dogs. It is possible that your mother told you about these animals in negative terms or told you stories of people being attacked by dogs; perhaps his fear has moved on to you and you grew up with the belief that dogs are terrible animals, to be feared under all circumstances. Who knows, maybe this anxiety is due to genetic issues and was passed on to you from your parents.
• You may have witnessed an assault. You may have seen another person being the victim of a dog attack or, when you were small and more impressionable, you may have seen a movie featuring dogs; whether the fact was real or imaginary, it may have sparked fear in you, even though it didn't touch you personally.

Step 2. Look at the symptoms

Specific phobias, including cynophobia, may have the symptoms listed below. In addition to seeing what symptoms you have, consider when they occur. Do you have to be in the presence of a dog to suffer from it, or is a photo or story about a dog enough to trigger fear? Is it the dog itself that scares you or is it something it does? For example, some people are afraid of dogs when they bark, but feel calm if animals are silent.

• Feeling of impending danger
• Need to escape or get away
• Increased pulse, shaking, shortness of breath, chest pain, nausea, dizziness, chills
• Feeling of living in an unreal situation
• Feeling of losing control or going crazy
• Feeling dying

Step 3. Assess if this fear affects your life

Sometimes the fears are so strong that, to protect ourselves, we tend to ignore them completely. While the phobia of flying, for example, can be ignored by simply avoiding taking a plane, that of dogs is not that easy to put aside. In Italy there are millions of dogs and avoiding them all is practically impossible. By any chance, do you do anything special to avoid interacting with dogs? If so, it is likely that you suffer from cynophobia.

• Do you avoid meeting certain people simply because they own a dog?
• When you walk, do you change routes specifically to avoid the house a dog lives in?
• Do you avoid conversing with people who talk about their dogs?

Step 4. Understand that fear can be overcome

Cynophobia can be cured, the important thing is to be patient. It will not leave immediately, you will have to work hard to defeat it. You can also contact a professional; a good therapist can show you the path to follow to overcome fear.

• Write down your thoughts on fear of dogs in a journal. Write down the memories you have of the dogs, the experiences you had with them and how you felt under those circumstances.
• To stay calm and keep anxiety under control, learn some relaxation and meditation techniques.
• To overcome the phobia, proceed step by step, evaluating the individual aspects related to your fear; be aware that you don't have to defeat her in one go.
• Trust yourself and that you will be able to overcome your anxieties; you may make mistakes along the way, accept it!

Step 5. Contact an experienced therapist

Although it is not strictly necessary to consult a professional, a therapist can help you overcome anxieties and fears with psychotherapy. Often therapists solve problems related to phobias; they use a therapy known as TCC (Cognitive Behavioral Therapy), which helps the individual change the way they think; they use exposure therapy to help the patient control their emotions in the presence of the source of fear and teach many useful techniques to overcome their anguish.

If you can't find an experienced therapist who works in your area, try searching online. Make sure the person treating you has experience in this area and has already dealt with cases like yours. Each therapist specializes in treating certain types of ailments, so you will need to consult an expert in treating cynophobia

Part 2 of 4: Experiencing Cognitive Restructuring

Step 1. Understand what cognitive restructuring is

Many phobias, including cynophobia, depend on how the brain interprets a certain situation, rather than on the situation itself. For example, we are not afraid of the dog in front of us, but of how the brain interprets the animal, that is, as a threat, and this is what scares us! Cognitive restructuring helps to identify these thoughts, to understand that they are irrational and to reconsider (rename them) when in a particular situation (for example, in the presence of a dog).

To practice cognitive restructuring it is necessary to be determined and to have the mind free from all preconceptions. You have to accept the fact that, in all likelihood, your fear is completely irrational and that you need to think differently to overcome it. If you approach treatment with pessimism or with the belief that your fears are always and in any case well motivated, you will make the process much more difficult

Step 2. Think about what are the events that trigger your fear

The first thing to do to defeat the phobia is to understand its cause; to do this, it may be necessary to reflect on experiences with dogs, or to talk about it with someone. In the meantime, it is important to consider what may have triggered such an irrational fear, focusing on the details to get to the source of the problem. Are dogs in general that scare you? Or are you only afraid when they behave in a certain way (growl, bark, jump, run, etc.)?

• This process helps the therapist to understand if there are any physical or mental disorders that aggravate your phobia. Excessive anxiety, depression or a specific event that seems to have no apparent relationship to the disorder you suffer could trigger the fear.
• It may be useful to start writing a diary in which to write down all the information concerning your phobia, they can be of great help during therapy. Take note of all the details and events you can remember.

Step 3. Analyze your considerations regarding the triggering event

Once you understand when you are scared, consider what your thoughts are when this happens. What do you say to yourself? What interpretation do you give to the triggering event? What are your thoughts on what is happening?

• Keep writing down your thoughts and memories; then, start thinking about why you think certain circumstances trigger your fear. Write down your considerations, write down as many as possible.

• Analyze your reflections and thoughts, then evaluate if you fall within these profiles:

  • All or nothing. Do you think ALL dogs are bad, without distinction? Or do you classify dogs according to certain characteristics? For example, "I can't be friends with someone who has a dog."
  • Mandatory fear. Do you see a dog and assume you should be afraid of it? Do you think you have no other choice? For example, "My mom told me dogs can't be trusted."
  • Excessive generalization. Have you already tried to overcome your anguish, you have not succeeded and now you believe that you will never be able to overcome the fear of dogs? For example, "I tried to be near a dog, but it didn't work. I can't help but fear these animals."
  • Mental filter. Is your judgment about dogs based on the two or three experiences you have had with them in the past? For example, "A dog attacked me when I was three; dogs are bad animals and they attack people if they get the chance."
  • Don't take the positives into consideration. Are you ignoring a positive fact just because you don't believe it will repeat itself in the future? For example, "Sure, I was able to sit next to a dog, but he was old and weak and didn't look dangerous."
  • Jump to conclusions right away. Do you see a dog and immediately draw conclusions about what is about to happen? For example, "He's a pit bull! They are aggressive dogs, impossible to train."

  

  Step 4. What feelings and behaviors arise from your beliefs?

  By now, you should have understood what triggers your fear and how you view dogs when you get scared. It's time to analyze how these beliefs make you feel and behave; in other words, what are the consequences of your fear? What makes you "do" your fear?

  • Keep writing in the diary. At this point, you will need to write down your reactions (external and internal) to the triggering event and the thoughts that contributed to fomenting the fear.

  • Examples of reactions can include:

    • You are walking down the street and you see a dog in the yard of a certain house. You decide not to go down that road again in the future.
    • Your neighbor lets the dog run around the yard; your yard borders his, so you never go there for fear that the animal is free nearby.
    • You never go to some of your friends' houses because they have a dog and you don't like walking with them if they bring the animal along.

    

    Step 5. Make sure your beliefs are based on solid facts

    At this point, you know what triggers the phobia and you know why you get scared and how you react to fear. Now you will have to check if there are concrete facts that motivate your terror. Essentially, you will need to convince yourself or your therapist that your fear is entirely rational.

    • Write down thoughts and reflections that motivate your fear in the journal, then write down why you believe your anxieties are reasonable and dictated by rational causes. If you are a logical person, can you find scientific reasons to support your beliefs?
    • For example, you believe that all dogs, without distinction, are aggressive towards you. Why do you think this is so? Have you been attacked by every single dog you met on the street? Are other people being attacked by every single dog they meet? Why do people keep dogs with them if they are constantly attacked?

    

    Step 6. Find a rationale for the triggering event

    You have tried to prove that your fear of dogs is perfectly rational, but you have not been able to support your thesis with hard evidence; in all likelihood, you have proved the exact opposite. At this point, you will have to reconsider your beliefs, the same ones that cause your fear; work with your therapist to find a reasonable explanation for your beliefs. These rational explanations will make sense of the whole thing and make you realize that your fear has no reason to be.

    • While it may seem easy, this is the hardest step. Our beliefs can be so ingrained within the mind that it will take a long time (and effort) to understand that they don't make sense. After all, very often it's our beliefs that keep us out of trouble, so what's so wrong with them?
    • For example, you are convinced that all dogs attack people. You weren't able to find evidence to support your thesis, so why are you led to think so? Perhaps your belief is based on the fact that as a child, when you were seven, you watched (without your parents' permission) a movie in which ferocious dogs attacked and killed people; after watching such a movie, you began to fear dogs based on the belief that the movie was 100% real. In reality, the film was pure fiction and, if you think about it, you've never seen a dog attack a person.

    

    Step 7. Take the next step on the road to recovery

    You've made progress, but it's still not enough. Even if you have recognized that your fears have no rational explanation and you have no reason to fear dogs, you are not yet "cured". You have completed the theoretical aspect of the therapy, now you will have to complete the practical one. The time has come to find yourself next to a dog.

    • First, learn to relax when fear and anxiety arise so that you are not hindered.
    • Second, you need to expose yourself to dogs (in so many different ways) until you feel relaxed in their presence.

    Part 3 of 4: Learning Relaxation Techniques

    

    Step 1. Learn the differences between the various relaxation techniques

    You can learn different types of techniques that are useful for relieving anxiety and fear. These techniques include (but are not limited exclusively to): autogenic training, progressive muscle relaxation, visualization, deep breathing, hypnosis, massage, meditation, tai chi, yoga, biofeedback, music therapy and art therapy.

    • Autogenic training is a technique in which you focus on visual images and awareness of your body, repeating words and reducing muscle tension.
    • Progressive muscle relaxation is a technique in which you contract and relax every single muscle in your body to understand exactly what it feels like when you are tense or relaxed.
    • Visualization is a technique that helps you calm down, you visualize relaxing landscapes in your mind (a forest, a beach beaten by waves, etc.).
    • Deep (or diaphragmatic) breathing consists of breathing deeply, starting from the abdomen, to relax and combat hyperventilation.
    • Biofeedback is a technique in which you learn to control every function of your body, such as heart rate or breathing.

    

    Step 2. Practice the deep (or diaphragmatic) breathing technique

    When you are anxious or scared you can react by breathing too fast and hyperventilating. Hyperventilation can increase anxiety and fear, making the situation worse. With diaphragmatic breathing you can relax, reduce tension and feel calmer. Follow the next steps to practice the deep breathing technique:

    • Sit or stand in a comfortable place, keeping your back straight. Place one hand on your chest and the other on your stomach.
    • Breathe deeply through the nose for a count of 4. During this single breath, the hand on the stomach should rise, while the hand on the chest should hardly move.
    • Hold your breath for a count of 7.
    • Exhale through your mouth for a count of 8. Use your abdominal muscles to expel as much air as possible. The hand on the stomach should drop and the hand on the chest should hardly move.
    • Repeat this exercise until you feel calmer and more relaxed.

    

    Step 3. Practice progressive muscle relaxation

    Anxious people tend to be tense, even when they think they are relaxed. Progressive muscle relaxation allows you to experience the difference between a contracted and a relaxed muscle, so that you understand what it actually means to be relaxed. Follow the next steps and exercise twice a day until you feel more relaxed.

    • Sit in a quiet place, take off your shoes and keep your eyes closed.
    • Relax as much as possible and take 5 deep breaths.

    • Decide which muscle group to start with (for example, your left foot) and focus on them.

      Work on one muscle group at a time: foot, foot and ankle, full leg, hand, full arm, buttocks, stomach, chest, neck and shoulders, mouth, eyes, forehead

    • Take a deep breath by contracting the selected muscles for 5 seconds. Make sure you feel this tension in your muscles before proceeding.
    • As you exhale, let the tension leave the muscles.
    • Pay attention to your sensations when the muscle is tense and when it is relaxed.
    • Stay relaxed for 15 seconds, then work on another muscle group by repeating the same steps.

    

    Step 4. Practice Guided View

    While viewing, you imagine something extremely relaxing to reduce anxiety and fear, and you also listen to music while a guide explains the steps to follow. Many examples of guided views are available online for free; some recordings come with a soundtrack or sound effects to make the experience as real as possible.

    The recordings are accompanied by instructions on how to prepare for the experience and what to do while viewing; they have different durations, so you can choose the ones that suit you best

    Part 4 of 4: Practicing Exposure Therapy

    

    Step 1. Establish an exposure schedule

    You have learned relaxation techniques to prepare yourself to be around a dog while keeping calm. Before you do that, though, you'll need to establish a schedule that allows you to gradually move from your current situation (no dog) to being around a dog.

    • The program should fit your type of phobia and the experiences you have had with dogs. To proceed step by step, the steps should be put in writing, starting with the least distressing situation up to the most terrifying one.

    • Here is an example of a program to follow to overcome the fear of dogs:

      • Step 1 - draw a dog on a sheet of paper
      • Step 2 - read articles and books about dogs
      • Step 3 - view photos of dogs
      • Step 4 - watch videos about dogs
      • Step 5 - observe a dog from a closed window
      • Step 6 - observe a dog from a half-open window
      • Step 7 - observe a dog from an open window
      • Step 8 - look at a dog standing on the threshold of a door
      • Step 9 - look at a dog from outside a door
      • Step 10 - observe a dog (on a leash) from a nearby room
      • Step 11 - observe a dog (on a leash) from the same room the animal is in
      • Step 12 - sit next to a dog
      • Step 13 - pat a dog

      

      Step 2. Practice using an "anxiety scale"

      Use the scale to measure your anxiety level, with 0 corresponding to relaxed and 100 corresponding to the greatest terror (anxiety or discomfort) you have experienced. This scale is an important tool for evaluating your progress.

      • The "anxiety scale" can help you determine when the time is right to move to a new point in your exposure schedule.
      • Be patient and stick to your time. Don't move on to the next step too soon.

      

      Step 3. Get help from a good friend who has a dog

      At some point, following the program, you will have to be in the presence of a dog, which must be well trained and managed by a competent and reliable person. Talk to the person in question before taking the exposure program and explain what you intend to do. she will have to be patient and understanding, since, very often, she will simply have to sit with the dog on a leash, so that you get used to the presence of the animal.

      • Using a puppy is not recommended: even if you find them harmless and cute, puppies haven't had time to be trained and are quite unpredictable; they could do something completely unexpected and increase your dog phobia.
      • If possible, have your friend taught the dog commands so that you can control the dog. Knowing that you can manage your dog's behavior can ease your fear.

      

      Step 4. Start facing your fear

      Start with the first point of the program and finish what you set out to do; keep repeating the steps until you feel less afraid. If the step in question involves staying in one place for a certain amount of time (for example, watching a dog out of the window), do the activity for longer and longer periods of time. Use relaxation techniques to stay calm.

      • Use the diary to record your progress. Write down how a particular experience went, estimating your anxiety level before and after each attempt.
      • Remember that exposure to dogs should be scheduled, prolonged and repeated.
      • Don't rush too much. Calmly repeat each step of the program before moving on to the next.

      

      Step 5. Practice regularly

      This is the most challenging part of the healing process and it is very important to persevere in order to be successful. Establish a work plan to practice on a regular basis; if possible, train daily. Reward yourself for successes; to motivate yourself, establish a reward system and attach it to the program.