How to Survive a Fear of the Dark
Some children fear the dark as a place full of dangers and imaginary monsters. Many children overcome this fear over time often with help from their parents. Some people carry their fears of darkness into adulthood or develop these fears later in life, when a fear of the dark can become a phobia. The fearful can survive and deal with these feelings by employing a few different coping mechanisms.
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Instructions
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Identify the cause of your fear, if possible. Many people may have had their darkness phobia for so long that they can't even remember how it started. But if you can remember, it will help you to begin conquering the fear.
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Talk about the anxiety and fear of the darkness with close friends or family. The cause of the fear may not be apparent until you discuss the fear with people who are non-judgmental and who won't trivialize the problem. These people can also provide reassurance that everyone feels afraid at some point in their lives.
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Limit the amount of time that you keep your bedroom light on. Gradually decrease the time that the light is on to increase your comfort level with darkness. Use a dimmer switch that can be turned lower, or keep a flashlight by your bed. Tell yourself that your body and brain will have a deeper rest in the dark.
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Take time to relax deeply during the day by using your imagination constructively in order to be more relaxed at night. Focus on what you find scary, and mentally challenge those thoughts. Ask what the chances are that the frightening occurrence will happen. Use positive self-talk like, "I am not afraid," or "I can do this" to deal with your fears.
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Watch your body for signs of tension and fearfulness, like stopping breathing or moving for a few seconds. Breathing may also be in shallow gasps. Your body may be anxious because of perceived dangers in the dark like imaginary predators. Breathing naturally with slower exhales or listening to music helps to relax your body and improve your ability to deal with the darkness.
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Tips & Warnings
Parents can help young children survive and overcome their fear of the dark by encouraging them to use the steps above. Other measures include making sure that children sleep in their rooms rather than in their parents' beds, playing games in the dark and limiting exposure to frightening movies and TV programs. Parents can reinforce their children's survival successes with praise and rewards.
If a fear of the dark persists over a period of time in spite of following these steps, you may need a therapist to provide other coping techniques and support. Adults who experience a fear of the dark can benefit from professional help as their fears may stem from having suffered a traumatic event at night, such as being abused or sexually molested, spending time alone in a creepy atmosphere, or having an overactive imagination.
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