What should I do if I'm scared out of my wits by something

Being frightened by something can be alleviated through psychological adjustment, emotional release, cognitive restructuring, behavioral training, professional intervention, and other methods. The psychological trauma after shock is usually related to factors such as the intensity of the event impact, individual psychological resilience, past experiences, social support systems, coping strategies, etc.

1. Psychological adjustment

helps the body relieve tension through deep breathing exercises, and repeating abdominal breathing for a few minutes every day can reduce sympathetic nervous system excitability. The progressive muscle relaxation method can systematically alleviate somatic symptoms by gradually relaxing muscle groups from the toes to the scalp. Mindfulness meditation helps shift attention from fearful images to present sensations, reducing the probability of flashback phenomena occurring.

2. Emotional release

uses emotional release techniques in a safe environment, such as hitting pillows, shouting, etc. in private spaces to release pent up emotions. In art expression therapy, using painting or clay to reshape frightened scenes can help visualize the source of fear. Writing exposure therapy requires detailed recording of events and feelings, and emotional release through textual externalization.

3. Cognitive Reconstruction

Use a mind log to identify automated negative cognition, such as overly catastrophic predictions or absolutization requirements. Using Socratic questioning to verify the authenticity of fearful thoughts and establish more rational alternative cognition. Behavioral experiment design can verify whether avoidance behavior is necessary and gradually correct erroneous assessments of threat levels.

4. Behavioral training

system desensitization therapy from low to high levels of contact fear, combined with relaxation training to reduce sensitivity reactions. Exposure therapy needs to be conducted under the guidance of professionals, by reducing conditioned reflexes through repeated exposure in a controlled environment. The daily behavior activation plan can break the vicious cycle of avoidance anxiety and gradually restore social function.

5. Professional Intervention

Post traumatic cognitive-behavioral therapy has a clear therapeutic effect on flashback and excessive alertness, usually requiring multiple consultations to complete. Eye movement desensitization and reprocessing therapy can quickly process traumatic memories and are suitable for acute stress caused by a single event. When persistent insomnia or physical symptoms occur, psychiatrists may recommend short-term use of anti anxiety drugs as adjuvant therapy. Maintaining a regular daily routine can help stabilize the function of the autonomic nervous system, and moderate aerobic exercise daily can promote the secretion of endorphins. Add deep-sea fish and nuts rich in omega-3 fatty acids to your diet to avoid excessive caffeine intake that exacerbates anxiety. Establish a stable social support network and regularly share feelings with trusted individuals. If the symptoms persist for more than a month or affect daily life, it is recommended to seek professional help from a psychological counselor or psychiatrist. Progressive exposure exercises should be conducted within a safe and controllable range to avoid causing secondary trauma.