How to Control a Choking Phobia
Whether you call it "pnigophobia," "anginophobia" or "phagophobia," an overwhelming fear of choking is a more common phobia than you might think. If you suffer from a choking phobia, don't despair; there are several methods you can try to control your phobia.
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Things You'll Need
- Family physician for referral
- Research skills to help you find information and therapists
Instructions
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Learn to Control Your Choking Phobia
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1
Reflect on any traumatic events that may have triggered your choking phobia. Examples may include previously experiencing an attack of choking or nearly choking, hearing or seeing a loved one choke or viewing scenes in movies or TV shows related to choking.
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2
Tell yourself that you can control your choking phobia. Negate any self-talk that says you are helpless against your problem. Try facing a mirror and repeating positive phrases to yourself such as, "I accept my choking phobia," "I can control my fear," or "There is no reason for me to feel afraid."
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3
Keep a daily journal of your thoughts and feelings. Take special note of any recurring themes, particularly any thoughts or feelings you have when faced with eating, swallowing or any other trigger for your fears.
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4
Start out with "safe" foods or foods you feel comfortable with and that are unlikely to cause choking, like yogurt, ice cream, applesauce or milk.
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Cut your food into very small pieces to minimize your mind's association with a particular food and choking.
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Gradually introduce more solid foods or foods you feel less comfortable with as you gain confidence over your fear. Add these foods slowly, one at a time, to reduce re-occurrences of anxiety.
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Ask your doctor whether anti-anxiety drugs might be indicated.
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Tips & Warnings
Choking phobias are a very real medical problem. Allow yourself to treat your choking phobia as you would any other medical issue.
Set goals for yourself. For example, you may decide that once a month you will include one food you feel apprehensive about. Make these goals small and attainable.
Applaud and reward yourself for reaching the small goals you'll set as you overcome your choking phobia.
Avoid negative self-talk, or telling yourself that you're crazy or hopeless.
Don't give up or allow yourself to become discouraged after setbacks. Instead, create a more manageable goal for yourself.
This guide is not a substitute for medical treatment. If you or someone you care about is suffering from a choking phobia, please see your family doctor, a therapist or a specialist to treat your illness.
