How to Overcome a Fear of Rats

Recognizing Your Fear

Identify what causes your fear. Maybe you need to encounter a rat to feel the fear, or perhaps you experience it when you see images of rats on television or in print. Figure out what kind of exposure to rats leads you to fear. Only by positively identifying the circumstances in which you feel fear can you work to overcome it. Consider where your fear came from. It may have been caused by a specific, traumatic event involving a rat, or maybe you have a lot of information about the dangers of rats.Did You Know? One of the causes of rat phobia is the fact that some rats are often aggressive and can bite.

Identify why you want to overcome this fear. Maybe your home is infested and you want to move around it without fear. Perhaps a friend has a pet rat, and you want to be able to visit him without feeling overly anxious. Giving yourself a goal to work towards will give you something clear to accomplish, and can help keep you focused on achieving it. Identifying what kind of interaction you want with rats will help you figure out how comfortable you need to be. For example, if you are just trying to remain confident around your home, you don't need to be comfortable petting or touching rats, just remaining calm if you see one.

Determine if you are suffering from fear or a phobia. Fear is a common emotional reaction to a threat, whether it's real or just in your imagination. Fear is something you will likely be able to overcome with some effort, and perhaps help from friends. Phobias, on the other hand, cause uncontrollable panic and dread when you are confronted with the thing you fear. A serious phobia can be much tougher to overcome, and will probably need help from a therapist to get past. A phobia does not need to come from simply tensing up when you see a rat. Consider the symptoms you feel when facing a rat, and how rats (or the possibility of rats) may be impacting your life. Even if you don't see actual rats to cause anxiety, you may find yourself avoiding places or situations where rats could be present. If you are rerouting your life in this way to avoid even the possibility of seeing a rat, that could be a sign of phobia as well.

Overcoming Fear Yourself

Avoid catastrophizing. This is a common type of negative thinking, where you can only think of a worst-case scenario when you see a rat. This could be something like worrying about getting the plague after watching a rat run through your kitchen.

Learn more about rats. Rats are fascinating creatures, and have a long relationship with humans. There are certainly negative aspects, such as spreading disease. At the same time, rats also make great pets, as they are sociable and intelligent. Additionally, rats are regularly used in laboratories for psychological and chemical testing to help better understand humans.

Look at images of rats. Start with photographs, and maybe some silly cartoons. You want to reach a point where the sight of rats doesn't cause you fear or anxiety, especially when it is an image, and not an actual rat. This first step in exposing yourself to rats like this is part of exposure therapy, a common method for dealing with fears and phobias.

Get close to rats. If you are comfortable looking at rats, you should try to get physically closer to them. A controlled environment, like a pet store or a friend's house, is a good place for this. Watch the rats in their cages while they eat, sleep, play, or do whatever else it is rats do. You can be more confident knowing there is a case or cage between you and the rat. One way this can work is to slowly increase the time you spend watching them. Start with just a couple of minutes, especially if you feel your anxiety coming on. Build your time up from there, until you can handle being around the rats without worrying about the clock.

Handle a rat. Now you'll get really close, and start touching the rats. Start with petting one, perhaps while a friend holds it. If you feel really comfortable, you can move up to holding one yourself. Just be careful, rats are smaller than you are, and you can hurt them if you squeeze hard or drop them. Wearing gloves the first time can help you gradually get more acclimated to holding a rat. Also, the rat may bite if it gets nervous or is temperamental, so this can help protect your fingers and avoid contributing to your phobia.

Tell your friends. You shouldn't have to suffer alone. Plus, if your friends know about your fear, they can help avoid putting you in uncomfortable situations while you work through your fear. They can also help you to find ways past it.

Seeing a Therapist

Schedule an appointment with a therapist. Fear about exposure to rats, or the potential for exposure, may become too strong and begin to overwhelm your life. If this is the case, look for a therapist to discuss your phobia and get you more treatment.

Prepare for your appointment. Before you visit the therapist, you should list all the ways you feel fear when exposed to rats, situations where you feel that fear, and any steps you may have taken so far to overcome it. Additionally, make a note of any changes in your life or lifestyle, and any medications, vitamins, or supplements you are taking.

Work with the therapist to think about your fears. This is called Cognitive-Behavioral Therapy (CBT). Your therapist will likely give you homework assignments, where you will be thinking, writing, and talking about your fear of rats. As your therapist helps you to understand the irrationality of your fear, he will also slowly expose you to the thing you are afraid of. You will begin to learn acceptable behaviors that may bring you close to your fear, but won't expose you to anything actually dangerous.

Take medication as prescribed. Your phobia may be too strong, making behavior medication the best option. These could come in the form of beta-blockers, which reduce the flow of adrenaline into your body, antidepressants, which block the chemical production in your brain to regulate behavior, or sedatives, which will help you relax. Follow the dosage and treatment time as given by your therapist, which should help to see if the drugs help as intended. When you discuss drugs, make sure you tell your therapist all other medications you are taking. Ask about how long it should take to feel the effects, and what the side effects may be. It can be a good idea to get an after-hours number for your doctor in case you develop troublesome side effects. Like many prescription drugs, these can be very addictive, especially sedatives, and should be taken only under your therapist's supervision.

Consider alternative treatments. If therapy and drugs aren't working, your therapist may suggest some alternative forms of treatment. These could include a variety of meditation and relaxation techniques, including yoga, traditional Chinese medical practices like acupuncture, or natural herbal supplements. These treatments can be helpful in reducing general anxiety, which may make it easier to confront your fears, like rats.