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Monophobia is the specific phobia of isolation; a morbid fear of being egotistical, or a dream of being alone or isolated. Sufferers do not have to be physically alone, just believe that they are being ignored or unloved. Monophobia does not describe a "fear of oneself". The disorder typically develops from other anxiety disorders.
Here are five ways you can overcome the phobia.
Assess the severity of fear: Having a good knowledge about your symptoms will help you receive the best methods of treatment, without the risk of physical harm. Check for these few symptoms.
- Strong, out of proportion fear of being alone.
- Immediate anxiety response upon being alone, which take the form of a panic attack.
- The fear of disproportion to the dangers of being alone.
- Anxious anticipation of being alone interferes significantly with your normal routine, socializing and relationships.
Make specific goals: You may plan to spend fifteen minutes alone time without the presence of anyone. You can do this four times a week. Try exposing yourself to a lower-ranked fear. At first you’ll feel incredibly nervous and anxious. Gradually, your body will relax. After a few highly uncomfortable attempts, you will be capable of spending time alone. Exposing yourself to the fear will also help you think deeply about the fears behind the panic.
Enlist help from your support system: Let the people you normally spend time with know that you do not want them near you. Talking to people you are close to about this issue will help both of you understand and respond positively. Change your habits from blindly reaching out for others. Try talking to individuals in your life about what you need and expect from one another. Making clear requests will show you what you want is simple and does not create a very high demand on others.
Seek counselling: Therapy provides a safe space for you to explore and overcome the root issues that give rise to monophobia. A specialist can serve as a guide through this journey. Group support can also help autophobia. Meeting with others who share similar struggles can be an important source of satisfaction and support. Knowing that you are not alone in not wanting to be alone is calming and provides opportunities to share practical advice.
Practice mindfulness: Before acting on your impulses to call someone up, take some time. Write down what you are feeling that pushes you into an outbreak of anxiety when others are not around. Try to understand what you’re feeling and acknowledge it gently, without getting rid of it. This will improve your ability to slow down and re-consider the next time you want to run away from being with others. Other relaxation and stress-relieving techniques do wonders for your ability to cope. Getting exercise, especially cardiovascular activities, like running and swimming will release endorphins and other chemicals that boost the mood. Meditation, yoga, and intentional breathing are more relaxed ways to reduce anxiety and help control impulses to act out of neediness.
