How to Overcome a Phobia


Phobias and Irrational Fears

Is a fear keeping you from doing things you would like to do? Learn how to deal with the problem.

What is a phobia?

Almost everyone has an irrational fear of spiders or a dental checkup. These fears are not that big of a deal for most people. When fears become so severe that they cause a lot of anxiety, they are called phobias.

Aphobia is a fear of something that is not real. Flying insects, snakes, and needles are some of the common fears and phobias. You can develop a fear of almost anything. In later life, phobias can also develop.

You can’t control your feelings if you have a fear, but you can realize that it’s irrational. It’s possible that you’re anxious just thinking about the object. The terror is automatic when you are exposed to something you fear. The experience is so nerve-wracking that you may try to avoid it or even change your lifestyle. If you have claustrophobia, you might refuse a lucrative job offer if you have to ride the elevator to the office. If you have a fear of heights, you might drive an extra 20 miles to avoid a tall bridge.

Understanding your fear is the first step to overcoming it. It is important to know that phobias are common. It doesn’t mean you’re crazy. It helps to know that phobias are very dangerous. You can live the life you want even if it feels out of control.

Barbara is afraid depression treatment of flying. She has to travel a lot for work, and this traveling takes a terrible toll. She has a knot in her stomach and a feeling of anxiety for weeks before every trip. She wakes up on the day of the flight feeling unwell. She starts to hyperventilate after she gets on the plane. It gets worse and worse with each flight. Barbara told her boss that she could only travel to places within driving distance because of her fear of flying. Barbara is not sure what will happen at work, her boss was 888-609- 888-609- 888-609- 888-609- She is afraid she will lose her job. She tells herself that it’s better that she doesn’t get on a plane again.

Need to talk to someone? BetterHelp has online counseling and HelpGuide has a directory of free crisis resources. Readers are supported by HelpGuide. If you sign up for BetterHelp, we may get a commission. Learn more.

“Normal” fears vs. phobias or “irrational” fears

It is helpful to experience fear in dangerous situations. Fear is activated by the automatic fight-or-flight response. Our bodies and minds are alert and ready for action, which allows us to respond quickly and protect ourselves. The threat is exaggerated with the phobias. It is understandable to be afraid of a Doberman but it is irrational to be afraid of a poodle on a leash.

Normal fear and a fear of flying are different.

Normal fears in children

Childhood fears are a natural part of being a child. Many young children are afraid of the dark and may need a nightlight to sleep. That doesn’t mean they have a fear. They will grow out of this fear as they get older.

Childhood fears are considered normal.

Loud noises, strangers, separation from parents, large objects are just some of the things that occur in the early years.

3-6 years is a long time to be a phantom.

More realistic fears include injury, illness, school performance, death, and natural disasters.

If your child is not causing distress or interfering with their daily life because of their fear, there is no reason for concern. If your child is having trouble with their social activities, school performance or sleep, you may want to see a child therapist.

Common types of phobias and fears

There are four types of fears.

1. Animals fear snakes, spiders, rodents, and dogs.

The fear of snakes, spiders, rodents, and dogs. 2. Natural environment phobias include a fear of heights, storms, water, and of the dark.

It is a fear of heights, storms, water, and of the dark. 3. The fear of flying, driving, tunnels, and bridges are some of the situationsal phobias.

Fears triggered by a specific situation include the fear of enclosed spaces, flying, driving, tunnels, and bridges. There are 4. Blood-Injection-Injuryphobia is a fear of blood, injury, illness, needles, or other medical procedures.

Some phobias don’t fall into one of the four categories. Fear of clowns, cancer, and choke are some of the fears. Other common phobias don’t fit in with the four categories.

Social anxiety disorder is a fear of social situations where you may be judged. If you have a social fear, you may be too self-conscious to be seen. Your fear of how you will look and what others will think may lead you to avoid certain social situations.

Social phobias include fear of public speaking and fear of being in public. Socialphobia is a fear of eating or drinking in public, talking to strangers, mingling at a party, or being called on in class.

Agoraphobia is thought to be a result of panic attacks, but is still thought to involve a fear of public places.

If you are afraid of having another panic attack, you will be more likely to be in situations where escape is difficult or embarrassing. You are likely to avoid crowded places such as shopping malls and movie theaters. You may avoid cars, airplanes, subways, and other forms of travel. You might only feel safe at home in more severe cases.

Signs and symptoms of phobias

A person with a fear of heights can have mild feelings of apprehension and anxiety, but can also have a full-blown panic attack. The closer you are to the thing you are afraid of, the more afraid you will be. If it’s difficult to get away, you’ll be afraid more.

Physical symptoms of a phobia include:

Difficulty breathing

Racing or pounding heart

Chest pain or tightness

Trembling or shaking

Feeling dizzy or light-headed

A churning stomach

Hot or cold flashes; tingling sensations


Emotional symptoms of a phobia include:

Feeling overwhelming anxiety or panic

Feeling intense need to escape

Feeling “unreal” or detached from yourself

Fear of losing control or going crazy

It feels like you are going to die.

Knowing that you are overreacting, but powerless to control fear.

The symptoms of blood-injection-injuryphobia are slightly different from other phobias. When confronted with a blood or a needle, you experience both fear and disgust. You feel anxious as your heart rate increases. The drop in blood pressure that follows the acceleration is different from other phobias. Blood-injection-injuryphobia is the only one of its kind where a fear of falling can actually happen. Overcoming a Fear of Needles is a book.

When to seek help for phobias and fears

Phobia don’t always cause distress or disrupt your life. If you live in a city where you are not likely to run into a snake, you can still have fun. If you have a severe fear of crowded spaces, living in a big city would be a problem.

If your life is not affected by your fear, it is probably nothing to be concerned about. If you can’t do things you enjoy because of your fear, it’s time to seek help.

Consider treatment for your phobia if:

It causes fear, anxiety, and panic.

You know that your fear is excessive.

You avoid certain places because of your fear.

Your avoidance can cause significant distress.

You have had the fear for at least six months.

Treating a phobia

Therapy and self-help strategies can help with a fear. Factors such as severity of your fear, access to professional therapy, and the amount of support you need are what determine what is best for you.

Self-help is always worth a try. The more you can do for yourself, the more in control you will feel. If your fear is so severe that it causes panic attacks or uncontrollable anxiety, you may want to seek additional support.

Therapy for phobias has a good track record. It works extremely well and you can see results in as little as one to four sessions. Support can come in the form of a professional therapist. It can be helpful to have someone hold your hand or stand by your side when you are afraid.

One step at a time is the Phobia self-help tip.

It is natural to want to avoid a situation. Facing your fears is the key to conquering phobias. It’s not possible to feel better in the short-term if you avoid it. You never get to learn how to deal with your fears and how to control the situation. The fear becomes more daunting as a result.

The most effective way to overcome a fear is to gradually expose yourself to it in a safe and controlled way. You will learn to ride out the fear and anxiety until it inevitably passes. You will begin to realize that the worst isn’t going to happen, and you’re not going to die or lose it, through repeated experiences facing your fear. You will feel more in control with each exposure. The power of the phobia is starting to diminish.

It is important to begin with a situation that you can handle, and work your way up from there, building your confidence and cope skills as you move up the fear ladder.

Make a list. List the frightening situations that are related to your fear. Booking your ticket, packing your suitcase, going through security, boarding the plane, and listening are all things that are on your list if you are afraid of flying.

You should build a fear ladder. The items on your list should be arranged in a way that is least scary. The first step should make you nervous but not so scared that you can’t try it. It is helpful to think about your end goal and then break down the steps needed to get there.

Work your way up the ladder. Don’t move on until you feel more comfortable doing it, start with the first step. If you can, stay in the situation for a while. The more you expose yourself to something you are afraid of, the more you will get used to it and the less anxious you will feel when you face it again. You can move on to the next step if you have done a step on several occasions without feeling too much anxiety. Break a step down into smaller steps if it’s too hard.

Practice. The quicker you progress, the more you practice. Don’t rush. You can manage at a pace that you can handle. You will feel anxious and uncomfortable as you face your fears, but they are only temporary. The anxiety will go away if you stick with it.

Facing a fear of dogs, a sample fear ladder Step 1: Look at pictures of dogs. Dogs are in a video. The dog is through a window. Step 4: Stand across the street from a dog. Stand 10 feet away from the dog. Step 6: Stand five feet away from the dog. A dog is on a leash. A small dog is being held by someone. A larger dog is on a leash. A larger dog is off a leash.

If you start to feel overwhelmed, use the techniques outlined below to calm your nervous system, as it is natural to feel scared or anxious when facing a fear.

Tip 2: Learn to calm down quickly

A racing heart and a suffocating feeling are some of the symptoms that you experience when you are afraid or anxious. The physical sensations can be frightening, and a large part of what makes your fear so distressing. By learning how to calm yourself down quickly, you can become more confident in your ability to tolerate uncomfortable sensations and face your fears.

A simple deep breathing exercise is performed. When you are anxious, you take shallow breaths, which make you feel more anxious. By breathing deeply from the abdomen, you can reverse these physical sensations and feel less tense, less anxious, and less short of breath. When you are calm, practice the exercise until you are comfortable with it.

Stand or sit with your back straight. Put your hands on your stomach and chest.

Take a slow breath in and count to four. The hand on your stomach should move. The hand on your chest should not move.

Hold your breath for a count of seven.

Exhale through your mouth and push out as much air as you can. The hand on your stomach should move as you exhale, but your other hand should not move very much.

Continue the cycle until you feel relaxed and centered.

For five minutes twice a day, practice deep breathing. You can use the technique when you are facing a fear or in a situation that is very anxious.

Use your senses

One of the most reliable ways to relieve anxiety is to engage your senses, which can be done through movement or sight. Since everyone is different, you need to experiment to find the best solution.

Move for a walk, jump up and down, or stretch. Dancing, drumming, and running can help relieve anxiety.

Look at anything that relaxes you or makes you smile, and see what you can find.

Sound can be heard in the form of soothing music, singing a favorite tune, or playing a musical instrument. Enjoy the sounds of nature, such as ocean waves, wind through the trees, birds singing.

Light scented candles smell. The flowers are in a garden. The air is clean. You can use a spray on your favorite perfume.

Take it easy, savor each bite of your favorite treat. Coffee or herbal tea is good for you. You can chew on a stick. Enjoy a mint or hard candy.

Give yourself a massage. A pet is being cuddled. You should wrap yourself in a blanket. The breeze is cool.

When fear or anxiety starts to take you away, meditating can help. With regular practice, meditation increases activity in the area of the brain that is responsible for feelings of calm, helping to quell fear and panic before they strike.

Tip 3: Challenge negative thoughts about your phobia

If you have a fear, you tend to underestimate how bad it will be if you are exposed to it. The anxious thoughts that cause fuel phobias are usually negative. Writing down negative thoughts you have when you are confronted with a fear can help you challenge these ways of thinking. These thoughts are often categorized into the following categories.

It was Fortune telling. For example, “This bridge is going to collapse, I will make a fool of myself for sure, and I will definitely lose it when the elevator doors close.”

Overgeneralization. I fainted while getting a shot. I will never be able to get a shot again without passing out. All dogs are dangerous.

Catastrophizing. The captain said we were going through turbulence. The plane is going to crash! The person coughed. Maybe it is swine flu. I am going to get very sick.

Evaluate your negative thoughts once you have identified them. The following example is used to start.

Negative thought: I will get trapped and suffocate when the elevator breaks down. The questions are: 1. Is there any evidence that supports my negative thought?

The elevator is currently being used by people and it hasn’t broken down. I have never heard of anyone dying from suffocation in an elevator. There are air vents that can stop the air from running out. I have never been in an elevator that has broken down.

2. If it does happen, could you do anything to resolve the situation?

I could use the alarm or the phone to call for help.

3. Are you thinking in an unhelpful way?

There is no evidence to suggest that the elevator will break down or that I would be trapped in it.

There are 4. What would you say to a friend who is afraid?

I would tell a friend that the chances of the elevator breaking down are very small.

It is helpful to come up with some positive statements that you can use to deal with your fear. For example:

Leave a Reply

Your email address will not be published.