Being afraid of birds can cause difficulties in daily life. In this article we suggest a series of exercises to overcome this phobia.
Last update: October 25, 2020
Ornithophobia, or fear of birds, is based on an irrational terror that can heavily affect the life of those who suffer from it, who are faced with anxiety and fear towards these animals. But as with all phobias, it is possible to do some exercises to overcome the fear of birds.
Commitment, perseverance and perseverance are necessary, since it is a complex and delicate path, often long and tiring. This is an anxiety disorder that affects different spheres of daily life, therefore in some cases it is better to seek the help of a psychologist to overcome the fear of birds.
How to overcome the fear of birds?
Most animal phobias stem from traumatic experiences, poor knowledge of the animal in question or learned behaviors. The interventions to overcome them are often aimed at generating a positive or neutral experience towards the phobic stimulus.
The psychological techniques used make use of different strategies, including reading up on the feared animal by demystifying it, generating new emotions or exposing oneself to the source of fear in a relaxed way. These exercises can often be done independently, but when the phobia is particularly intense, it is best to enlist the help of an expert.
The exercises to overcome the fear of birds that we explain in the following lines can be very useful, but it is good to know that they may not be enough and the intervention of a psychologist may be necessary.
1. Get to know the birds
Get to know the birds, especially the species that are most frightening. Learning to understand their behavior, survival techniques and their role in nature can help to reduce the intensity of the phobia.
You can start by reading information on birds with a more docile and harmless character. It can also be useful to inquire about the conditions in which a particular bird can attack or the factors that push it to approach us.
Knowing them will help to see them from another point of view by discovering their positive aspects. Learning more about these animals will allow you to dispel some myths that the person may have always believed.
2. Expose yourself gradually
Grab a pen and paper and write down ten aspects that frighten you about birds in ascending order. In the first place, write the thing that causes you least anxiety, like seeing a drawing of a bird. At number ten, report the aspect that arouses the most fear in you, such as being within walking distance of a specimen.
After that, you will learn how to gradually expose yourself to birds. Prepare an action calendar for the occasion, noting how much time you will devote each day to the exhibition and how long it will last. To reduce fear, repeatedly expose yourself to the same stimulus until you feel more confident. For this purpose, it is useful to quantify the levels of anxiety or fear towards a given exhibition situation with a grade from 1 to 10.
If your anxiety rating is low (less than 5), you can move on to more distracting stimuli. In reverse, if the levels are still very high, keep exposing yourself. Make the task easier by performing relaxation exercises during the exposure.
If you notice that over time your anxiety does not diminish or you are unable to progress, you may need psychological support. If, on the other hand, you have the strength to move forward, continue your list of the ten things you fear most about birds until you complete it.
3. Get the birds closer
At number 10 on your list you have probably indicated the fear of being near birds. To overcome this point, certainly the most difficult, it will be necessary to replace negative emotions with positive emotions to be associated with the presence of these animals.
First, keep calm and try not to run away. Stay close to the bird but keep some distance. If your anxiety levels allow it, move closer.
Probably, having previously gathered some information about these animals, you will be able to identify the species you are close to and understand if it can be dangerous. A help to overcome this moment is to visit a protected nature reserve where there are free but controlled animals.
Once in the vicinity of the bird, you can take the opportunity to observe their body, colors and above all their behavior. Probably, you will find that you are not in any danger and that, in fact, it will be the animal that frightens when you make noise.
Avoid making sudden movements and keep a relaxed posture. It may seem strange, but talking to the pet can make you feel more comfortable.
Evaluate progress in overcoming the fear of birds
The exercises described are a valid help to overcome the fear of birds. Perform them calmly, without haste and without forcing yourself. If at any time you feel strong anxiety, stop them for the time necessary to regain peace of mind, or seek direct help from a psychologist.
If, on the other hand, you notice improvements, it will be possible for you increase the feeling of control and security also in view of further phobias.
