What is a phobia?
Everyone has fears. Many things can trigger an unpleasant feeling. It could be spiders, the dark, or even certain places and objects. These situations make us want to get ready for danger or avoid it altogether.
Fear is a completely natural human emotion, but in some people, fears are more pronounced and will manifest as a phobia. A phobia is an intense and persistent fear that develops when someone has an exaggerated sense of danger about a certain object or situation. They can be incredibly stressful to live with and, in severe cases, can take a toll on a person's health, well-being and overall way of life.
Experiencing a phobia means people are often in persistent anxiety about whether they may come into contact with what they are afraid of. However, continually trying to avoid a particular fear is likely to make it seem worse than it really is, and many people will start dreading confronting normal, everyday situations. Treatment for phobias can help to break this negative spiral and can help to get feelings of anxiety under control.
Psychotherapist and hypnotherapist Steve Neesam explains more about what phobias are and how therapy can help.
There are several different things that people can develop a phobia of, but there tend to be two distinct categories of phobias: specific and complex phobias. These are both concerned with 'avoidance', which is a complication that often develops from a phobia.
Types of phobias
Some terms used to describe phobias are more commonly used in everyday language than as formal clinical classifications. For example, you might hear terms such as 'social phobia' or 'complex phobia' used to describe experiences that may also be classified as anxiety disorders. At Counselling Directory, we aim to use the terms people are most likely to search for and recognise.
There are many different types of phobias. Everyone's experience is unique, but knowing the types of phobias can help people spot symptoms and find support. They may be triggered when you come into contact with that thing or situation
Specific phobias
A specific phobia usually starts in childhood. It focuses on a specific object, animal, situation, or activity - often things that aren’t actually dangerous. Many people recognise that their fear is irrational, but will still be unable to control it. In most cases, specific phobias will fade as people get older, but sometimes they can be a lifelong problem.
Typical examples of specific phobias include:
- Animal phobias: an intense fear of dogs, spiders, snakes, rodents, etc.
- Situational phobias: such as a fear of flying or visiting the dentist.
- Environmental phobias: fear of heights, deep water, germs, etc.
- Bodily phobias: for example, when people cannot cope with the sight of blood, being around vomit or having injections.
- Sexual phobias: these include performance anxiety and a fear of getting a sexually transmitted infection (STI).
Complex phobias
Unlike specific phobias, complex phobias are more likely to develop during adulthood. Mental health issues like depression, panic disorder, and obsessive-compulsive disorder are frequently linked as well. The two most common types of complex phobias are social anxiety and agoraphobia.
Social phobia
Social anxiety, also known as social phobia or social anxiety disorder, is a persistent fear of being around people. You might worry about a social event before, during and after it has happened, or even avoid certain social situations altogether.
"For some individuals, social anxiety can become so overwhelming that they begin to avoid social interactions altogether, which can significantly affect daily life."
- Integrative Counsellor, BSc (Hons), Manju Botha explains more about understanding social anxiety.
Social anxiety can impact relationships, work, and confidence. It can make everyday situations tough to handle. You might feel anxious in social situations. You may worry that others will judge you or notice your nerves. This can happen if you start to blush, sweat, or stumble over your words.
It might impact your self-confidence and self-esteem. This can also make you feel very isolated and make it hard to build and keep relationships. It may also affect your work and daily tasks, like shopping.
Agoraphobia
Typically, agoraphobia is thought of as a fear of open spaces, but it is more complex than that. Essentially, agoraphobia is feeling anxious about being in places or situations from which it would be difficult or embarrassing to escape. This is especially the case if a person suffers from panic attacks.
Having agoraphobia can have a big impact on the way you live your life. For people with agoraphobia, just leaving the house can cause panic. Those who do go out might fear being alone and often try to avoid crowded or unknown places.
Agoraphobia can develop after a panic attack. You might worry about having another one. This fear can make your symptoms return in similar situations. As a result, you may avoid that place or situation.
However, agoraphobia does not always develop after panic attacks. For some people, it may be linked to traumatic experiences, illness or family history. The severity can differ, but many people feel physical, emotional, and behavioural symptoms when they feel unsafe or trapped.
Symptoms of phobias
Symptoms of phobias can be very similar to those experienced during a panic attack. These can be triggered when you think about or come into contact with the thing or situation that causes your specific, irrational fear. These symptoms can include shortness of breath, heart palpitations, dizziness, trembling, and sweating. In severe cases, a person may also feel an intense fear of dying or losing control.
Phobias can show different symptoms in different people. Some may have mild symptoms, while others might feel intense panic. Some people with phobias only show symptoms when they face the situation or object they fear. Others, however, will feel anxious and panicky just thinking about their phobia.
See our page on panic disorder for a full list of symptoms.
What causes phobias?
Phobias don't have a single cause. Different people may develop the same phobia for different reasons. You might not know what caused your phobia, or several different things might have caused it.
Phobias can form at any age. There’s no single cause, but they likely arise from a mix of factors. One theory is that phobias can be 'learnt'. Research suggests that children are more likely to develop a phobia if members of their family - particularly their parents - have phobias.
Children can notice how their parents act. If they see their parents react anxiously to certain people, situations, or objects, they may pick up on that behaviour. Alternatively, genetic links have also been identified. It is thought that some people are born with a tendency to be more anxious than others, although the extent to which a phobia is inherited is uncertain.
Other causes of phobias can include past bad experiences. This may mean you feel a strong, unpleasant emotion towards this thing or experience, such as sadness, fear, disgust, or embarrassment.
Treatment for phobias
The sooner help is sought for phobias, the better. Avoiding the issue can make it more complex and disrupt a person's life. When behaviour changes, like when someone can’t meet friends or find a job due to anxiety, they usually need professional support.
Phobias can be difficult to cope with, but treatment can help to manage symptoms. Talking therapy, hypnotherapy, and medicines are all recommended by the NHS.
Treating specific phobias is usually straightforward. It often includes gradual exposure to the feared situation; your therapist would explain the steps you need to take and offer support and guidance along the way. Certain therapies are strongly recommended for treating complex phobias, particularly cognitive behavioural therapy (CBT) and exposure therapy.
Counselling for phobias
Cognitive behavioural therapy is a popular approach. It helps people rethink how they process situations. This method also allows them to handle their anxieties in a more constructive way. Cognitive behavioural therapists help clients look into the complex causes of their anxiety. This can help clients understand their feelings. It also allows them to see their anxiety more clearly. NHS Choices recommends cognitive behavioural therapy or desensitisation to help with the phobia.
Eye movement desensitisation and reprocessing (EMDR) is most commonly used for PTSD and complex PTSD. It is sometimes used for other mental health problems like anxiety and phobias, as some people find it helps with their experiences.
Group therapy and self-help groups can help people feel less alone. They offer support while managing their phobia.
In some cases, treatment for phobias may involve a combination of medication and counselling.
Hypnotherapy
Some people who have phobias find hypnotherapy helpful for relieving their symptoms. Using hypnosis, a hypnotherapist helps you to enter a deeply relaxed state to access your subconscious mind and reframe your automatic fear response and reduce feelings of anxiety and panic. Find out more about how hypnotherapy works to treat phobias and how to find a hypnotherapist.
Self-help strategies for managing phobias
Some people find self-help strategies useful. They can help manage phobias and reduce anxiety symptoms. This works well alongside professional support. This can include:
- deep breathing techniques
- grounding exercises
- mindfulness
- self-care
These strategies may help you feel calmer when faced with your fear. Writing in a journal to note triggers and thoughts can help. Talking to trusted friends or family can offer support too. Living with a phobia can feel isolating, so having a support network and sharing when you are struggling can be a big help.
Mind shares more about how self-care can help with phobias, or try these NHS Better Health self-help CBT techniques to help face your fears.
When to seek professional support
Many people feel fear sometimes. If your phobia affects your relationships, work, or daily life, consider getting help. Professional support can make a difference. Some people find that anxiety linked to a phobia can begin to affect their sleep, concentration, or overall well-being. Others may start avoiding situations altogether.
Therapy can offer a supportive, non-judgemental space to explore fears at a pace that feels manageable for you. You do not need to wait until things feel overwhelming before reaching out for support. Help is available.
Frequently asked questions about phobias
What is the difference between fear and a phobia?
Fear is a natural reaction to danger. In contrast, a phobia is a stronger, irrational, lasting fear. It can disrupt daily life and cause people to avoid certain situations.
Can phobias be cured?
Many people find that therapy, self-help strategies, and support can help them manage or overcome a phobia. Recovery varies for each person, but treatment can greatly lessen symptoms and enhance quality of life.
What should I be looking for in a counsellor or therapist?
When looking for a counsellor or therapist to support you with a phobia, it can help to choose someone who has experience working with anxiety disorders and phobias.
It can also be helpful to consider whether you feel comfortable with the therapist’s approach and communication style, as building a trusting relationship can play an important role in therapy. Many therapists offer an initial consultation, giving you the opportunity to ask questions about their experience, therapeutic approach and how they may support you.
Ready to look for a therapist?
If you are living with a phobia, speaking to a trained therapist may help you better understand your fears and develop coping strategies at a pace that feels comfortable for you.
Counsellors and therapists may use approaches such as cognitive behavioural therapy, exposure therapy or hypnotherapy to support people experiencing phobias and anxiety.
Use our search tool to find a therapist experienced in supporting people with phobias.
