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Defensiveness is a maladaptive defense mechanism in response to someone giving you feedback that you perceive as critical. There is an overwhelming urge to protect yourself when you feel hurt, shame, sadness, or anger. Instead of being open to self-reflection and healthy dialogue, you may snap back, be sarcastic, give someone the silent treatment, or be critical in return.

Why Am I So Defensive?

Defensive reactions have the purpose of protecting you from your feelings of being hurt or feeling shame. This defense mechanism may have developed from earlier childhood experiences when you may have experienced a harsh parenting style, abuse, or neglect. This could also stem from being rejected by peers or bullied, or the experience of narcissistic abuse in a romantic relationship. These experiences can lead to low self-esteem and create a need to guard oneself against further damage.

The objective (whether you realize it or not) is to avoid facing anything that feels like an attack on your intelligence, character, lifestyle, or decisions. You may expressly deny the feedback you are receiving, impulsively justify your decisions, or make excuses for your behavior. You may also shift attention to the faults of the other person, with some ‘what about-isms,’ so that in turn you feel better about yourself in the moment.

While defensive behaviors might help you to feel better in the short term, in the long term they generally result in your relationships suffering and you feeling worse.

Signs You Are Defensive

Are you unsure whether you have been engaging in defensive behavior? Defensiveness can be hard to recognize when it is coming from within. Let’s take a look at some of the common signs that you might be acting in a defensive way.

When you feel criticized, do you engage in any of the following behaviors? Read through the list and see if any resonate with you:

• Stop listening to the other person. End the conversation.
• Walk away. Hang up the phone. Slam the door.
• Make excuses about whatever you are being criticized about.
• Blame the other person for what they are criticizing you about.
• Accuse the other person of doing the same thing.
• Try to justify your actions.
• Bring up past things that the other person did wrong and avoid talking about the current issue.
• Tell the other person that they should not feel the way that they do.

Causes of Defensiveness

If you have started to recognize defensiveness in yourself, you might be wondering why it started, what caused it, and what might be underlying it. 

Defensiveness may be rooted in both nature and nurture:

Temperament: Everyone is born with a temperamentthat is derived from our genetics, and in the first few months of life, you will reveal how sensitive, reserved, outgoing, cautious, fearful, impulsive, reactive, energetic, or adaptable you are.

For example, you may be more difficult to soothe and need more comfort than other infants. You may be sensitive to vocal tones and facial expressions, and you may experience more negative emotions in general.

A learned behavior. Defensiveness can also be something that you learn from observing a parent, mentor, or peers, as a way of relating to others. This type of maladaptive response can also be learned from personal experience as well.

For example, it can be a knee-jerk reaction in response to stress in your environment that you are not equipped to manage yet, and that behavior is reinforced by the relief you feel after said defensive reaction served to protect you from having to confront your own mistakes or weaknesses.

Social context. Keep in mind that defensiveness is a way of relating to the world that is usually rooted in life experiences or social context. Below are some of the typical psychosocial causes or origins of being defensive:

• A reaction to feeling insecure or fearful. For example, if you were bullied as a child, you might turn into a bully yourself to feel more powerful in the moment by creating an illusion of security.
• A reaction to early childhood trauma or abuse. Once again, being defensive is a way to feel more in control and powerful.
• A reaction to anxiety or inability to be assertive. If you lack the skills to communicate in an assertive way, or feel anxious socially, this might translate into defensive behavior.
• A reaction to shame or guilt. If you are feeling guilty about something and someone else brings up a related topic, then you might respond in a defensive manner.
• A reaction to hiding the truth. You may become defensive if you are trying to hide the truth about something or lying.
• A reaction to attacks on your character or behavior. If you feel as though you need to justify actions you have taken or some aspect of your character, then you may respond in a defensive manner.
• A reaction to feeling helpless to change. If someone points out a part of you that you want to change but feel helpless about, then you may respond in a defensive manner.
• A symptom of a mental health disorder. Sometimes, defensiveness is part of a larger mental health problem such as a personality disorder, eating disorder, etc.

Types of Defensiveness

Now that you know about the signs of being defensive, you might also be wondering if there are different types of defensiveness.

In fact, there are a number of different styles of being defensive. See if any of the following types of defensiveness resonate with you:

• Ad hominem attack: Attacking the other person in some way to discredit them.
• Bringing up the past: Reminding the other person of when they made a mistake in the past.
• Silent treatment: Not speaking to someone in order to get back at them for criticizing you.
• Gaslighting: Making the other person question their sanity or memory by denying doing things or lying about doing things. This usually involves insinuating that the other person is being irrational or not thinking clearly.
• Blaming/aggression: Shifting the blame to the other person for whatever you are being criticized about.
• Righteous indignation: Acting as though you should not be questioned on this topic for some reason (e.g., saying that you work hard and that is an excuse for not spending time with family).
• Innocent victim: Agreeing with the criticism but then crying and blaming yourself in order to make the other person feel guilty and elicit sympathy (and prevent further critiques).

Impact of Defensiveness

If you have a problem with becoming defensive, then you know that it can have a negative impact on your life. Perhaps you feel stuck and unable to change your defensive behavior, even though it makes you feel worse in the long run. 

Below are some of the negative impacts that acting defensively can have on your life:

• You cringe when you think about your response. You know you overreact or shut down at times but can’t seem to stop the pattern.
• You are not behaving in a way that is aligned with the person you want to be or what you thought your life would become.
• You end up making other people feel bad without the intention to do so and this makes you feel even worse.
• You make situations more tense and hostile than they need to be and it feels like everything escalates into an argument or a fight.
• You end up feeling like an outcast and that you don’t fit in with anyone no matter where you go.
• Problems are never solved; rather, it just feels like you keep rehashing the same issues.
• Over time, your goodwill and empathy toward others has been eroded, and their compassion toward you may have run dry as well.
• You end up in situations of stonewalling, giving the silent treatment, or being passive-aggressive.
• Overall, you feel negative a lot of the time and have lost your ability to see the positive in anything in your life. You may see the world as a hostile place.

How to Be Less Defensive

Are you wondering how to be less defensive? There are a number of strategies and coping techniques that you can employ to help you feel less defensive, which will result in you behaving in a less defensive way. Below are some ideas to get you started on a path toward being less defensive.

Become Aware of Your Defensiveness

The first step to stopping your defensive behavior is to actually become aware of when it is happening. It’s easy to avoid confronting your behavior or acknowledging that you are behaving in a defensive manner.

Instead, try to pay attention in the moment to how you are feeling and how you react to others. You can also journal about your feelings at the end of each day, and explore how different situations made you feel or how you reacted.

It is important to consider the emotions that are underlying your reactions. It’s possible that you don’t recognize that you are in fact hurt, angry, sad, ashamed, or feeling belittled when you react defensively.

Validate Your Feelings

Once you have started to notice when you become defensive, it’s important to start validating your feelings when you are criticized. The simple act of acknowledging that you feel hurt, worried, ashamed, fearful, or insecure can help to defuse the situation.

Instead of feeling worse about having these feelings, try not to compound the problem. Instead, acknowledge the feelings so that you do not become hyper focused on them.

Avoid Acting on Your Feelings

As you validate your feelings of being hurt or feeling ashamed, and show compassion toward yourself for how you are feeling, you can also acknowledge the fact that you don’t need to act upon the impulse to react defensively.

While it might make sense that you feel defensive, that doesn’t mean that you necessarily have to take action. Instead, you can show yourself compassion for how you are feeling, and recognize that everyone feels this way from time to time.

Choose to Align Yourself with Your Values

Is acting defensively lining up with how you want to be as a person? If not, it’s time to get clear on how you want to behave. When you feel as though you are becoming defensive, how would the best version of yourself handle the situation? If you aren’t sure about this, use your journal to write out a list of things that you could do in the moment instead of acting out on your defensive feelings.

Anticipate When You Are Likely to Become Defensive

Do you have a good idea of when you are most likely to become defensive? Perhaps it’s around a certain person or in a certain situation. The best thing that you can do is to make a list of the situations that are more likely to cause you to become defensive.

Feeling caught off guard or surprised by someone can make it more likely that you will react defensively. Therefore, if you can anticipate when it is more likely to happen, you can plan how to show compassion to yourself as well as how you would like to react.

Boost Your Self Esteem

If there are specific issues or areas of your life about which you are more likely to become defensive, then it may be helpful to do things that make you feel more confident or boost your self esteem.

For example, if you feel badly when someone brings up your physical health, you might feel more confident if you already know that you are doing everything possible to be the healthiest version of yourself.

Take Responsibility

Instead of immediately reacting to your feelings of being hurt or feeling criticized, you could try taking responsibility for whatever part you might be responsible for in the situation.

For example, if you were asked to do something and did not do it, you could respond by saying, “You’re right, I should have done that. I apologize.”

Improve Your Communication Skills

Another way to manage defensiveness is to improve your communication skills. If you know a particular topic always makes you feel hurt or angry, it’s acceptable to tell the other person that you don’t want to discuss it unless the goal is finding a solution.

Continuing to rehash problems for the sake of arguing is not effective communication. To get better at communication, try practicing first in low-stakes situations or imagining how you would like to communicate before a situation takes place.

See a Therapist

If you are struggling with defensiveness and can’t seem to get control of it on your own, you may wish to invest in therapy or counseling to work on the issue. This could be particularly helpful if you are experiencing defensiveness in your relationship.

In fact, you could even attend couples counseling to work on your communication as a couple.

How Do I Defend Myself Without Being Defensive?

Defending yourself and being defensive are two different sides of the same coin. When someone is being hurtful toward you, you should set healthy boundaries, and yes, defend yourself. The difference lies in whether your reaction is adaptive or maladaptive.

Being open to feedback is important for our ability to grow as a person and to have healthy relationships. Instead of having a knee-jerk defensive reaction, you can have an open-minded conversation, acknowledge areas you could improve upon, and apologize if needed.

If the feedback you receive is untrue, mean-spirited, or abusive in nature, you should communicate how it made you feel, and request they find a different way of communicating future complaints.

Below are some ways you can defend yourself in a healthy way:

• Tell the other person how their comments make you feel. For example, “It hurts my feelings when you say I never do this or I always do that.”
• Communicate assertively and ask for respect. Whatever the complaint is, you can request that it be given in a more constructive way. For example, “Can you refrain from using exaggerated or dramatic words, and provide specific examples?”
• Stay on topic and discuss solutions. Keep the conversation focused on the problem rather than getting sidetracked by the past or other unrelated challenges.
• Create distance. If it is a particular relationship that makes you feel defensive, and the way they communicate with you remains hostile or inappropriate after you have assertively requested a change, you might need to consider creating distance from that relationship.

How to Stop Making Other People Defensive

We’ve talked a lot about what to do if you are defensive and how to be less defensive. On the other hand, you may wish to know how to stop making other people react in a defensive way.

If you are finding that other people around you are reacting in a defensive manner, it could be that your behavior is triggering these defensive reactions. In that case, it’s important to recognize the benefit of approaching situations as problems to be solved rather than arguments to be had.

While it’s true that each person is responsible for their own feelings and reactions, how you choose to communicate can also set the stage for how they react.

Being able to offer empathy and respect to those around you will also go a long way to avoiding the trap of reciprocal defensiveness. Let’s take a look at some ways to prevent defensive behavior in those around you.

Make Requests, Don’t Criticize

Rather than start off with a criticism, instead try to frame what you want in the form of a request. Do this by expressing something positive that you need from the other person.

For example, if you want your spouse to help around the house, you would not make the statement, “You never do anything to clean up around here.” Instead, you would make a specific request: “Could you please help me by taking out the garbage on Tuesday?” or “Could you help me by vacuuming the carpets on Saturday?”

In one case, it sounds like you just want to complain. In the other case, there is a clear goal to your communication and an easy way for the other person to comply. If you want to further reduce the risk of the other person being defensive, add something to the end of your request such as, “It would be a great help to me,” or “I would really appreciate the help.”

Stop Trying to Control the Other Person

If you are trying to control the other person, this is likely to lead to a defensive reaction. Remember that you are responsible for your own behavior and your own reactions; the other person does not need to behave in a certain way to make you feel better.

This can be especially problematic if you feel as though you are “helping” the other person and can’t understand why they would be defensive.

Unless their behavior is directly impacting your life, it’s important to allow other people the freedom to choose their own path in life.

Acknowledge Your Own Failings

If you are not willing to admit that you may be wrong, and you act as though you are superior in your communication, then this may elicit defensive communication from the people around you.

Above all else, it is important to be aware of and acknowledge your own failings. This not only makes you seem more affable and humble, but it removes the defenses of the other person who feels like they are being attacked for their own problems.

Acknowledging that everyone has problems is the surest route to better communication.

Avoid Being Judgmental

Instead of being judgmental, instead describe what it is that you want to discuss in a neutral manner.

For example, if your neighbor is playing loud music, ask for the music to be turned down instead of offering judgment about what the neighbor is doing. Direct communication will always be received better than judgmental attitude.

Express Concern and Empathy

Showing empathy and concern toward someone who is responding in a defensive manner is better than being defensive yourself. As you’ve learned, being defensive is a result of feeling ashamed, hurt, guilty, attacked, etc.

If a person is feeling this way, responding with further criticism is likely to end only in stonewalling or an argument. Instead, show empathy and concern for the situation that the other person is experiencing. There’s a reason why they call it “disarming” someone with your charm. 

Be a Problem Solver

Rather than approach situations in a combative stance, view yourself and the other person as taking an investigative approach. Consider and weigh all viewpoints and try to reach a resolution to the problem together.

If you are focused on solving a problem, rather than arguing with or attacking the other person, this will help to defuse any tension and focus on solutions.

How to Respond to a Defensive Person

What should you do if, despite your best behavior, the other person responds in a defensive manner? Below are some tips on how to cope and defuse this situation when you are faced with a defensive person.

• Ignore the other person’s defensiveness and focus on problem solving and good communication even if it feels hard.
• Remain calm even if you feel like becoming defensive in return (as this won’t solve anything)
• Find something that you can agree on before trying to problem solve so that you start on common ground.

Psychology can be fun and fascinating, but it can also be a little bit daunting if you have no background in the subject. If you want to start studying this social science, it can be helpful to start with the basics. It’s not required (or even offered) in many high schools, so your college Intro to Psych class might be your first experience learning about psychology.

Psychology encompasses the scientific study of the human mind and behavior as well as the application of these principles to help prevent, treat, and diagnose mental health conditions. Psychologists explore both typical and atypical behavior to understand the human experience fully.

Psychologists also play a vital role in health care by caring for individuals experiencing mental health issues, performing psychotherapy, investigating treatment options, and teaching patients how to manage their symptoms effectively.

Psychology plays an important role in helping people live better lives. By learning about the basics of behavior and the human mind, people can better understand themselves and others. It may seem a vast and daunting topic initially, but understanding a few basic facts can make it easier to start. Once you understand the basics, you will be better prepared to explore ways psychology may help improve your everyday life, health, and well-being. So, let’s take a closer look at the science of psychology, how it studies the human mind, and other key facts you should know.

Psychology Is the Study of the Mind and Behavior

Psychology can be defined as the study of mental processes and behavior. The term comes from the Greek words psyche, meaning “breath, spirit, soul,” and logia, meaning “study of.”

Psychology has not always existed as it has today. In fact, it is considered a relatively young discipline, although, as the eminent psychologist Hermann Ebbinghaus explained, it has a short past but a long history.

Psychology has quickly grown to play a tremendous role in the world today. Psychologists are employed in hospitals, mental health clinics, schools, colleges and universities, government agencies, private businesses, and private practices.

They perform a wide variety of tasks and roles ranging from treating mental illness to performing research to influencing public health policy.

Psychology Relies on Scientific Methods

One of the most common myths about psychology is that it is just “common sense.” The problem with this is that psychological research has helped demonstrate that many of the things that we believe are just common sense are actually not true at all.

For instance, it’s become “common sense” that smoking cigarettes is dangerous. However, people continue to smoke anyway. Psychology helps us go deeper than common sense and understand why human behavior occurs, as well as how to change it.

Psychology relies on scientific methods to investigate questions and arrive at conclusions. Using empirical methods, researchers are able to discover relationships between different variables.

Psychologists use a range of techniques to study the human mind and behavior, including naturalistic observation, experiments, case studies, and questionnaires.

Psychologists Take Multiple Perspectives

Topics and questions in psychology can be looked at in a number of different ways. Each perspective helps contribute a new level of understanding to a topic. Some of the major perspectives in psychology include:

• Biological perspective
• Cognitive perspective
• Behavioral perspective
• Evolutionary perspective
• Humanistic perspective

Imagine, for example, that psychologists are trying to understand the different factors that contribute to bullying.

One researcher might take a biological perspective and look at the role of genetics and the brain. Another might take a behavioral perspective and look at how bullying behaviors are reinforced by the environment. Another might take a social perspective and analyze the impact of group pressure.

Then, they can come up with multi-faceted solutions to combat problematic actions and encourage better outcomes and healthier behaviors. Looking at the problem from different perspectives allows psychologists to come up with better solutions.

Psychology Has Subfields

In addition to many different perspectives, there are many branches of psychology. Psychologists often opt to specialize in a particular area. Some of the biggest subfields within psychology include the following areas:

• Clinical psychology: Clinical psychologists provide mental and behavioral health care and often provide consultation to communities, as well as training and education. If you are experiencing emotional or psychological symptoms, you might need a clinical or counseling psychologist.
• Cognitive psychology: This subfield focuses on mental processes such as attention, thinking, language, and memory.
• Developmental psychology: Developmental psychologists study human behavior over a lifespan. If you have a question about whether your child is developing normally, then you might want to ask a developmental psychologist.
• Forensic psychology: Sometimes referred to as “legal psychology,” forensic psychology is a branch that focuses on psychological assessment of people who are involved in the legal system. Forensic psychologists must have strong clinical skills.
• Industrial-organizational psychology: This branch of psychology addresses the workplace as well as human performance and motivation.
• Personality psychology: This subfield of psychology addresses personality and its development, traits, variations, and maladaptive forms (such as personality disorders).
• Social psychology: Social psychologists focus on human behavior in a group setting. They study group behaviors such as prejudice, bias, bullying, criminal behavior, and substance use.

Psychology Is More Than Mental Health

When you think of psychology, do you envision a therapist jotting down notes as a client recounts childhood experiences?

In fact, many psychologists don’t work in the field of mental health at all. Psychology encompasses other areas including teaching, research, and consulting.

Mental health is certainly a major area of interest in psychology, but psychologists also do things such as help athletes hone their motivation and mental focus, help design products that are safe and useful, and help businesses understand how to influence consumers.

Psychology Is All Around You

Psychology is not just an academic subject that exists only in classrooms, research labs, and mental health offices. The principles of psychology can be seen all around you in everyday situations.

The television commercials and print ads you see every day rely on psychology to develop marketing messages that influence and persuade people to purchase the advertised products. The websites you visit on a regular basis utilize psychology to understand how people read, use, and interpret online information.

Knowing more about some of the things that motivate behavior can be useful if you are trying to stick to a weight loss plan or exercise regimen. Overcoming phobias, managing stress, improving communication skills, and making better decisions are just a few of the things with which psychology can help.

Psychology Has Many Career Paths

For some people, an interest in psychology is fueled by a desire to pursue a career in the field. Others may want to learn more out of curiosity or because they are thinking about consulting a psychologist for help with a health concern.

Understanding Career Paths Can Help You Choose the Right Professional

For example, if your child is experiencing problems at school, you might seek advice from a school psychologist specializing in helping kids deal with academic, social, emotional, and other issues.

Suppose you are concerned about an elderly parent or grandparent. In that case, you might want to consult with a developmental psychologist who is specially trained and knowledgeable in issues related to the aging process.

It Can Also Help You Choose Your Own Career

Understanding the different training and licensing requirements for different specialty areas can help you determine which professional is right for your needs. If you are trying to select a psychotherapist, it may also be helpful to learn more about which professionals can provide therapy services.

If you are thinking about majoring in psychology, there are many career paths to choose from. These depend largely on your educational level and work experience, so it is important to research the training and licensing requirements of your chosen specialty area.

Psychologists Make Human Lives Better

Among the major goals of psychology are to describe, explain, predict, and improve human behavior. Some psychologists accomplish this by contributing to our basic understanding of how people think, feel, and behave. Others work in applied settings to solve real-world problems that have an impact on everyday life.

And finally, many psychologists devote their lives to helping people who are struggling with psychological issues.

You may find these professionals working in hospitals, mental health clinics, private practices, and other settings to diagnose psychological disorders and provide psychotherapy to people from all walks of life.

There are common phobias, such as a fear of spiders, heights, flying, or public speaking. Then there are phobias that tend to occur less frequently, such as a fear of chickens, walking, or mirrors.

While specific phobias can come in a variety of different types, there’s little doubt that they can seriously impact the lives of the people affected by them. Keep reading to learn more about what a phobia is and which ones are more rare.

Overview of Specific Phobias

A specific phobia is an intense fear that is out of proportion to the actual threat that an object or situation presents. People with this type of phobia experience severe fear and avoidance reactions when they encounter the source of their fear.

Specific phobias typically fall into one of four different categories. These categories are fears related to animals, the natural environment, medical issues or treatments, and specific situations.

To be diagnosed with a specific phobia, a person must:

• Experience severe fear or anxiety about the object or situation
• Have an immediate fear response
• The fear must be excessive and out of proportion to the actual risk
• Phobia symptoms must last six months or longer
• Fear must cause distress and impairment in functioning
• Symptoms must not be better explained by another mental health condition

Specific Phobia Prevalence

According to the National Institute of Mental Health (NIMH), specific phobias affect approximately 12.5% of adults in the United States at some point during their lives, making them among the most common mental health conditions.

While there are statistics about the general prevalence of specific phobias, there is a lack of information about the occurrence of each individual type. This is because virtually any object or situation can become a source of fear. 

In many cases, rare phobias are named through the formation of “nonce” words, which are words coined for single use. When such phobias are identified, they are often named by taking the Greek word for the feared object and adding the “phobia” suffix. 

There may be any number of specific phobias, including some of the following rarest phobias that researchers have identified, described, and studied. Because these phobias tend to be rare, there is little research on their symptoms, origins, and treatments. In many cases, the only available information is single case studies.

Alektrophobia

Specific phobias are often focused on a fear of a certain type of animal. Common animal fears typically involve creatures such as snakes, dogs, or insects. In such cases, the cause of the phobia might be rooted in a past negative experience, such as being bitten by a dog, or evolutionary influences, such as fearing snakes or spiders because they might be poisonous.

People can also fear an animal that may not seem to pose a serious threat. In one case report, researchers reported an instance of an 18-year-old woman with a severe fear of chickens and hens, a phobia known as alektorophobia. While uncommon, the condition may be related to the more common ornithophobia, which involves the fear of birds.

As with other more common phobias, this case was connected to a terrifying childhood experience with a chicken, which resulted in a lasting fear that led to anticipatory anxiety and complete avoidance of any situation where the young woman might encounter a chicken. While rare, the phobia was successfully treated by utilizing exposure therapy, a type of cognitive-behavioral therapy involving progressive exposure to the source of the fear.

Gerascophobia 

Gerascophobia involves the fear of aging or growing up. This fear can lead to severe emotional distress and potentially dangerous behaviors, such as food restriction and other attempts to keep the body from maturing.

In one case report described by researchers, a 14-year-old boy with the condition restricted his food intake to avoid the nutrients needed for growth, walked with a hunched posture to disguise his height, and spoke in a softer, higher-pitched voice to sound and look younger.

In this case, other symptoms of the condition included experiencing extreme anxiety, depression, and distress at signs of aging. These were accompanied by a severe fear of adult responsibilities, including becoming independent, taking on financial obligations, and finding a partner.

Ambulophobia 

Ambulophobia involves a fear of walking. This mental health condition can lead to serious impairments in a person’s life and ability to function.

Fear of walking tends to be much more common in older adults than in children and younger people. This is due to risk factors such as balance problems, dizziness, joint issues, osteoporosis, visual impairments, and side effects of medications that can increase the risk of serious falls and injuries.

While rare in younger people, this phobia is more prevalent in older age groups. In one study of 379 people in long-term care facilities, researchers found that 30.1% had symptoms of ambulophobia. Among these participants, women and those over 70 were most likely to be affected.

Health conditions that can increase the likelihood of falling are a significant risk factor for this rare phobia. Conditions such as depression, postural hypotension, Parkinson’s disease, and a history of falling were all found to be risk factors for ambulophobia.

Emetophobia 

Emetophobia is a specific phobia involving intense and persistent fear of vomiting. While still rare, this phobia is estimated to be more common in women than men, affecting 7% and 2% respectively.

Symptoms of emetophobia can include anxiety, which is related to feelings of nausea and stomach upset. These distressing physical symptoms worsen the anxiety about vomiting, leading to a self-perpetuating cycle.

Although emetophobia is considered rare, milder forms of the fear of vomiting can still lead to potential problems. Some people may develop additional phobias such as cibophobia, which involves the fear of food, particularly when it comes to foods that might lead to stomach upset or illness. 

Arachibutyrophobia 

Arachibutyrophobia is a rare phobia that involves a fear of getting peanut butter stuck to the roof of your mouth. This fear may have a number of causes, including a more general fear of choking or traumatic experiences involving a peanut allergy.

People who have experienced anaphylaxis as a result of an allergic reaction may experience lingering feelings of stress and anxiety after the event. In some cases, they may also develop symptoms of post-traumatic stress disorder (PTSD).

Spectrophobia 

Spectrophobia is a rare phobia that causes people to experience fear in response to mirrors or what is reflected in a mirror. They might fear seeing themselves or other people or objects reflected in a mirror surface. Research suggests that people with depression or schizophrenia are more likely to perceive distortions when looking at their reflection in a mirror.

As a result of this fear, people may avoid any situation where they might encounter a mirror. This can create significant disruptions in an individual’s life, making it difficult to enter different social settings or even leave the house. 

Decidophobia 

While many people struggle with anxiety about making decisions, some people experience fear so severe that it constitutes a specific phobia. Decidophobia is an intense and paralyzing fear of making any decision, from small everyday choices to larger life decisions.

Symptoms of this phobia include putting off decisions out of fear of making the wrong choice, feeling panic when making decisions, and dependence on others to make choices.

Hippopotomonstrosesquipedaliophobia

Hippopotomonstrosesquipedaliophobia, also known as sesquipedaliophobia, is the name of a rare phobia that involves a fear of long words. The exact nature of the fear can vary from one person to the next. Some people might fear long words that are difficult to spell, while others might fear words that are difficult to say aloud. 

In either case, encountering long words can lead to feelings of anxiety and panic. In some cases, people with specific phobias may experience panic attacks when they encounter the source of their fear.

Chiclephobia 

Chiclephobia is a rare phobia that involves a fear of chewing gum. Symptoms of anxiety and panic may happen when people think about chewing gum, but they can also occur when seeing other people chewing gum or seeing previously chewed gum. 

The exact causes of this fear are not fully understood, but like other phobias, it might be caused by a previous negative experience. People might be more likely to develop a phobia if they have a family member who has a phobia, anxiety disorder, or other mental health condition.

Phobophobia 

One of the most uncommon phobias involves a severe fear of phobias. People who have other anxiety disorders or other types of specific phobias may be at a higher risk of developing this type of phobia. 

Symptoms associated with phobophobia include those that are common to other specific phobias. This includes physical feelings of fear such as chills, sweating, and rapid heartbeat. It may also include avoidance of any situation that might produce feelings of fear or anxiety.

Treatment Options

While these represent some of the rarest phobias, it is important to remember that specific phobias tend to be highly treatable no matter how common or rare they might be.

Research suggests that psychotherapy, particularly cognitive-behavioral therapy (CBT) and exposure therapy, produces positive results for treating different types of specific phobias. Technology-assisted treatment, such as virtual exposure therapy, can also be effective.

Cannabidiol, or CBD, is available in various formulations, including creams, tablets, oils, and gummies. These can vary in terms of ingredients and dosages, and there is not much research on what dose might be beneficial or safe to treat certain conditions.

CBD is the second most abundant cannabinoid found in marijuana. Unlike tetrahydrocannabinol (THC), CBD does not have psychoactive effects. Interest in the use of CBD for health purposes has grown tremendously in the last few years. 

CBD is believed to have a range of positive physical and mental health effects. Because of this, it has become increasingly popular as a way to alleviate everything from anxiety to sleep disorders.

In order to determine if CBD is right for you, it is important to consider its potential benefits, side effects, and available research on safe dosages.

How Much Should You Take?

The dosages used in research studies vary and there is no consensus on how much should be used for specific conditions. If you do decide to try CBD, it is also important to note that there is no universally agreed upon dose. Research also suggests that people may respond differently to various dosages, so the amount that is right for your needs might vary. 

One 2020 review of studies found that participants showed improvements in anxiety levels after single doses of CBD ranging from 300 to 600 mg. Such results indicate that CBD may hold promise as a treatment to alleviate symptoms of acute anxiety.

Looking at the dosage information for the CBD product that has been FDA-approved can also be helpful. Epidiolex, an FDA-approved cannabis-derived medication used to treat seizures in people with certain types of epilepsy, has a starting dosage of 5 mg per kilogram of body weight, which can later be increased to 5 mg per kilogram of body weight twice a day.

Other CBD products are not FDA-regulated and do not have officially recommended dosages. This can make it difficult to determine how much you might need, but there are some things you can consider that might help. 

• Assess your sensitivity to CBD: Your individual ability to tolerate CBD can also play a role in determining how much you need. If you are very sensitive to the effects of CBD, you should take a small dose. Some people may find that they are not as affected by the substance, so they may need to take a larger dose to notice any beneficial effects.
• Consider individual factors: You should take into account a number of factors. These include the formulation and concentration of the capsule, oil drops, or gummies you are taking, the symptoms you are treating, and your age, sex, weight, and overall health. Generally, people with heavier bodies need to take a little more to achieve the same effects. Men may need a larger dose, while older people may need less. 
• Consider the symptoms you’re treating: The symptoms you are trying to alleviate can also play a role in the CBD dosage you need to take to see results. In one study, participants who took 25mg of CBD each day had improved sleep quality, although the results were not consistent. However, you might find that you need a lower or higher dose if you are treating another type of condition.
• Try a dosage calculator: Researchers note that while the variety of dosing strategies and formulations makes it difficult to determine efficacy, there are a number of online “dose calculators” available (such as mydosage.com) designed to help people choose the correct dose. The accuracy of such calculators is difficult to assess, but it may be a good place to start.

The Many Possible Benefits of CBD

CBD is just one of hundreds of different compounds found in the cannabis plant. While cannabis has been used in holistic medicine for many years, only recently have researchers begun to explore some of the medicinal purposes for CBD and other cannabinoids.  

While further research is still needed, there is some evidence that CBD may have some beneficial mental health effects. These include:

• Alleviating depression: Some research also indicates that CBD may be useful as a treatment for depression. Studies suggest that this cannabinoid might have an influence on how the brain responds to serotonin, a neurotransmitter that plays a key role in mood. People with depression sometimes have a low level of serotonin, so CBD may help the brain use available serotonin more effectively.
• Improving sleep: While the reasons are not entirely understood and require further research, CBD also appears to have potential as a treatment for sleep problems. For example, one study found that people who took CBD also reported improvements in the quality of their sleep.
• Reducing anxiety: Anxiety is one of the most common types of mental health conditions, affecting almost 20% of American adults each year. Research suggests that CBD may help alleviate acute symptoms of a number of anxiety-related conditions, including generalized anxiety disorder, obsessive-compulsive disorder, and social anxiety disorder.

In addition to the mental health benefits, CBD may also have therapeutic benefits for a range of other conditions. The World Health Organization suggests that CBD may have beneficial effects in the treatment of:

• Alzheimer’s disease
• Arthritis
• Cardiovascular disease
• Diabetes
• Infection
• Inflammation
• Multiple sclerosis
• Nausea
• Pain
• Psychosis

What Does the Research Say So Far?

There have been a number of studies that suggest that CBD may have a number of different physical and mental health uses. However, more research is still needed to better understand the substance’s potential applications and possible long-term side effects.

A 2019 comprehensive review published in The Lancet Psychiatry looked at previously published studies. The review ultimately concluded that there was little evidence to support the use of CBD for mental health purposes and suggested that more research is needed in order to substantiate its use to treat symptoms of conditions such as anxiety, depression, and insomnia.

It is important to remember that this doesn’t mean that CBD isn’t effective. Many of the studies that were included in the review were small, had few participants, and were not randomized controlled trials.

While its effectiveness is still up for debate, one 2017 review found that it was a relatively safe option. While it is important to remember that there is still a great deal we don’t yet know about CBD and its effects, you might want to try it to see if you experience any benefits.

Start With a Low Dose

Unless your doctor recommends a specific dose, start by taking 10 to 20 mg daily. Take this for a week to ensure that it is well-tolerated and that you don’t experience any unwanted effects or an allergic reaction.

If this dose does not have the desired effect, try increasing it by 5mg each week until you reach the desired amount. 

In studies, amounts vary from as low as 20 mg per day to up to 1,500 mg per day. The World Health Organization reports that dosages in clinical research studies typically range between 100 and 800 mg per day.

Is It Possible to Take Too Much?

So, what is the maximum amount of CBD you should take? Researchers have found that 600 mg per day appears to be safe, but one study suggested that doses of up to 1,500 mg a day are safe and tolerated well.

However, it’s important to remember that research is still in its infancy, and experts do not yet fully understand the potential long-term impacts of CBD usage. For that reason, you should always discuss your CBD use with your doctor.

How to Take CBD

The amount of CBD found in a product may depend on different factors, including the formulation and method of administration. CBD products are available in a number of different forms including oils, capsules, tablets, nasal sprays, and gummies.

One of the most popular ways to take CBD is as an oil. Such products are made by combining CBD with some type of carrier oil, such as coconut oil. Some more recently developed products include dietary supplements, foods, beverages, lotions, salves, and cosmetics. 

The type of CBD product you choose may depend on what you are trying to treat. If you are looking for general mood improvements, a dietary supplement might be a good option.

If you are targeting specific symptoms of a condition, taking an oil, capsule, or gummy might be a better way to obtain a higher, more concentrated dose.

Topical applications may produce localized effects, but they are unlike to have any mental health benefits.

What Kind Should You Take?

It’s also important to remember that many products don’t contain just CBD on its own. There are three types of CBD available:

• Isolate contains CBD and only CBD.
• Broad-spectrum contains CBD and other cannabinoids, but not THC.
• Full-spectrum contains CBD, THC, and other cannabinoids.

It may be helpful to take a broad-spectrum product since research suggests that CBD’s effects may be most beneficial when taken in conjunction with other cannabinoids, a phenomenon known as the entourage effect. CBD may also help mitigate some of the effects of THC.

Are There Side Effects?

While CBD is generally well-tolerated, this does not mean that you won’t experience any side effects.

Some of the most common side effects that people experience when taking CBD include:

• Appetite changes
• Diarrhea
• Dizziness
• Nausea
• Stomach upset
• Weight changes

Some recent research has generated concerns over the safety and potential long-term effects of CBD. One study involved giving mice an equivalent of the maximum dose of the CBD medication Epidiolex, which is used to treat certain forms of epilepsy. The results indicated an increased risk for liver damage as well as concerns over its interaction with other medications.

Are CBD Products Safe?

It is also important to remember that CBD products are not regulated by the U.S. Food and Drug Administration (FDA). Some manufacturers make unproven claims about the uses and efficacy of their products. There is also concern about the quality and safety of the products themselves.

One report by the Centers for Disease Control and Prevention (CDC) indicated that a number of people experienced negative unwanted side effects due to CBD products that contained synthetic CBD; however, the products were not labeled as containing such ingredients.

Mislabeling appears to be a fairly common problem with CBD products. In one study, 70% of the CBD products that were sold online contained significantly more of the psychoactive ingredient THC than the label indicated.

Your libido—your sex drive—normally fluctuates over time. Everything from daily stress to hormone fluctuations can affect it. Age can be a factor, too, but people can maintain healthy sex drives well into their elderly years. If you’d like to increase your libido, try any (or all!) of these 10 simple methods.

Manage Anxiety

It’s hard to feel sexual when you’re feeling anxious, and that translates clinically. In fact, anxiety has been proven to worsen sexual dysfunction. There are many different types of anxiety disorders, and they impact the people who deal with them in a variety of ways. Ways to manage anxiety include different forms of therapy, taking anti-anxiety medications, or natural modalities like meditation, deep breathing, and stress management.

If you deal with anxiety and also are feeling anxious about sexuality, that can feel like a double-edged sword that impacts your libido even further. In this instance, managing your anxiety in general should help regardless.

Treat Depression

Depression can have a negative effect on libido like anxiety can. When people are depressed, sexual dysfunction is common. Equally so, when clinical depression is treated and the emotional and physical symptoms improve, sexual function and desire tend to return. Like anxiety, you can treat depression with therapy, medications, and/or natural healing methods.

If you are experiencing low libido caused by the side effects of your depression medication, that may be particularly frustrating. You may want to speak to your doctor about managing your depression differently if the lack of libido makes you feel more depressed.

Improve Sleep Quality

A good night’s sleep is key to a good day. Sleep disorders are associated with many different health problems, including low libido and sexual dysfunction. If you have a serious sleep condition, speak with your doctor about potential treatments for it. If you have a milder problem, such as occasionally dealing with insomnia, or you experience racing thoughts when you try to sleep, you can try methods to improve your sleep habits.

Try Effective Natural Remedies

Studies have shown that some natural remedies promising to increase libido have risks that outweigh their benefits, while others are effective and don’t tend to come with side effects.

There are several different natural herbs and adaptogens (i.e., substances that have been shown to alleviate depression and tiredness) that have been shown to improve everything from libido to virility and fertility. Some of the most popular include maca, ginseng, and ginkgo biloba.

Maca

The Peruvian root known as maca is one of the most well-studied aphrodisiac herbs. Still, research is more preliminary since the supplement industry is not as funded as the pharmaceutical industry.

You can find maca in powdered form to add to smoothies, or you can take it in pill form. You can also make maca-infused drinks to boost your arousal.

Ginseng

Another herbal root, ginseng, has been shown to positively impact libido and sexual function.

One type of ginseng, known as Korean Red Ginseng, has been shown to be specifically effective at improving the sex drives of menopausal women. Ginseng is available dried as a powder or pill and is commonly used fresh in Korean foods.

Gingko Biloba

Ginkgo biloba is an herb that is used as an extract. Ginkgo Biloba Extract (GBE) is used for the physical side of low libido; it can increase sex drive because of its effect on blood flow. Specifically, GBE increases blood flow to the genital area. It has been shown to increase sexual desire and satisfaction.

As an extract, GBE is available as a tincture or in an encapsulated liquid format.

Exercise

There is no shortage of the benefits our bodies reap by being physically active, but you can add improved sex drive to the already long list of exercise rewards.

Exercise has been proven to increase libido. There are numerous ways that physical activity serves to improve sex drive, and they include positive body self-image, improved cardiovascular health and mood, increased sympathetic nervous system activity, and improvement of one’s endocrine system.

Just like how any form of exercise is better than none, there are no rules about what fitness-increasing activities one should try if they are exercising for the sake of improving their sex drive.

Eat Libido-Enhancing Foods

While there is no magic bullet food that will instantaneously increase your sex drive, there is plenty of truth behind the idea of aphrodisiac foods. These foods are more centered around getting you key nutrients on a regular basis than magically “pushing your buttons” to want to be sexual.

Some types of foods that are good for libidos include:

• Zinc-rich foods, which regulate testosterone and stamina, such as oysters, red meat, and pine nuts
• Stamina and circulation boosters like fresh produce, whole grains, and legumes
• High-flavonoid foods that help prevent sexual dysfunction, such as citrus, peppers, tea, and cocoa

Limit Libido-Lowering Foods

Foods that reduce sex drive are called anaphrodisiacs. Similar to how aphrodisiac foods can’t magically put you in the mood for sex, anaphrodisiac foods are equally unlikely to take you right out of that mood. It is more about regular intake of these foods.

But, in the opposite vein, as aphrodisiac foods offer nutrients that improve sexual function, anaphrodisiac foods have nutrients or attributes that can decrease your sexual health. Those foods include:

• High saturated fats, as found in fried foods, lead to clogged arteries and reduced blood flow
• Soy, which can increase estrogen
• Polyunsaturated fats, such as vegetable oil, can reduce testosterone levels
• High sodium, which increases blood pressure
• Foods that require insulin to process, such as white flour and sugar, can reduce testosterone levels

Work on Your Relationship

The longer you’re in a relationship, the more common it is to feel that the sexual chemistry between you and your partner or partners has dissipated. Not feeling as sexual or excited about your partner may prove difficult to get into the mood to be intimate with them.

This can be resolved by working on your relationship together. You can try sex therapy together, couples therapy, scheduling date nights, going on vacation together, or performing more intentional touching together. The better your relationship feels to you emotionally, the more likely you are to want to be intimate with your partner.

Practice Body Neutrality

Sometimes people experience low sex drive because they aren’t feeling comfortable in their bodies. One way to deal with this difficulty effectively is to practice body neutrality. It’s the idea of accepting your body as it is, without trying to love it when that doesn’t feel possible, and for being grateful for the functions that it can perform.

Body neutrality can be practiced in many different ways, ranging from how you select the clothes you wear to how you choose the foods you eat. In addition, it has many mental health benefits, some of which, like lowering stress, naturally improve sex drive.

Limit Alcohol and Other Substances

It should come as no surprise that alcohol and recreational drugs can have a negative impact on your sex drive. While alcohol may feel like a libido enhancer in the moment, it’s actually a depressant so the initial boost in your desire for sex is just temporary.

Alcohol can have a negative impact on parts of your body that are important for sexual function and drive, from blood flow to organ function. If you experience an increase in libido from drinking, do your best to keep your intake to a single glass of wine or cocktail. More is not better when it comes to alcohol and sexual function.

Recreational drugs, such as cocaine, may make you feel very good in the moment. They may also give you the sense of having a higher sex drive in the moment, as well. However, these drugs can zap your feel-good chemicals in the longrun, flooding your body with them and then leaving you depleted afterward. So, they do far more harm than good in this realm.

Recreational drug usage should be limited in general for people, but if you are experiencing a low sex drive, that is all the more reason to avoid them.