Phobias & Fears

Symptoms, Treatment, and Self-Help for Phobias and Fears

Share:

Almost everyone has an irrational fear or twoof mice, for example, or your annual dental checkup. For most people, these fears are minor. But, when fears become so severe that they cause tremendous anxiety and interfere with your normal life, they re called phobias. !he "ood news is that phobias can be mana"ed and cured. Self#help strate"ies and therapy can help you overcome your fears and start livin" the life you want.

In This Article:

$hat is a phobia% &ormal fear vs. phobias 'ommon types of phobias Si"ns and symptoms $hen to seek help Face your fears (earn relaxation techni)ues 'hallen"e ne"ative thou"hts

What is a phobia?
arbara!s fear of flyin"
Barbara is terrified of flyin". *nfortunately, she has to travel a lot for work, and this travelin" takes a terrible toll. For weeks before every trip, she has a knot in her stomach and a feelin" of

anxiety that won t "o away. +n the day of the fli"ht, she wakes up feelin" like she s "oin" to throw up. +nce she s on the plane, her heart pounds, she feels li"htheaded, and she starts to hyperventilate. ,very time it "ets worse and worse. Barbara s fear of flyin" has "otten so bad that she finally told her boss she can only travel to places within drivin" distance. -er boss was not happy about this, and Barbara s not sure what will happen at work. She s afraid she ll be demoted or lose her .ob alto"ether. But better that, she tells herself, than "ettin" on a plane a"ain. A phobia is an intense fear of somethin" that, in reality, poses little or no actual dan"er. 'ommon phobias and fears include closed#in places, hei"hts, hi"hway drivin", flyin" insects, snakes, and needles. -owever, we can develop phobias of virtually anythin". /ost phobias develop in childhood, but they can also develop in adults. 0f you have a phobia, you probably reali1e that your fear is unreasonable, yet you still can t control your feelin"s. 2ust thinkin" about the feared ob.ect or situation may make you anxious. And when you re actually exposed to the thin" you fear, the terror is automatic and overwhelmin". !he experience is so nerve#wrackin" that you may "o to "reat len"ths to avoid it inconveniencin" yourself or even chan"in" your lifestyle. 0f you have claustrophobia, for example, you mi"ht turn down a lucrative .ob offer if you have to ride the elevator to "et to the office. 0f you have a fear of hei"hts, you mi"ht drive an extra twenty miles in order to avoid a tall brid"e. *nderstandin" your phobia is the first step to overcomin" it. 0t s important to know that phobias are common. -avin" a phobia doesn t mean you re cra1y3 0t also helps to know that phobias are hi"hly treatable. 4ou can overcome your anxiety and fear, no matter how out of control it feels.

#$ormal% fear &s' phobias

0t is normal and even helpful to experience fear in dan"erous situations. Fear is an adaptive human response. 0t serves a protective purpose, activatin" the automatic 5fi"ht#or#fli"ht6 response. $ith our bodies and minds alert and ready for action, we are able to respond )uickly and protect ourselves. But with phobias the threat is "reatly exa""erated or nonexistent. For example, it is only natural to be afraid of a snarlin" 7oberman, but it is irrational to be terrified of a friendly poodle on a leash, as you mi"ht be if you have a do" phobia. The difference bet(een normal fear and a phobia $ormal fear Phobia Feelin" anxious when flyin" throu"h turbulence &ot "oin" to your best friend s island weddin" or takin" off durin" a storm because you d have to fly there ,xperiencin" butterflies when peerin" down !urnin" down a "reat .ob because it s on the from the top of a skyscraper or climbin" a tall 89th floor of the office buildin"

The difference bet(een normal fear and a phobia ladder :ettin" nervous when you see a pit bull or a Steerin" clear of the park because you mi"ht see ;ottweiler a do" Feelin" a little )ueasy when "ettin" a shot or Avoidin" necessary medical treatments or when your blood is bein" drawn doctor s checkups because you re terrified of needles

$ormal fears in children

/any childhood fears are natural and tend to develop at specific a"es. For example, many youn" children are afraid of the dark and may need a ni"htli"ht to sleep. !hat doesn t mean they have a phobia. 0n most cases, they will "row out of this fear as they "et older. 0f your child s fear is not interferin" with his or her daily life or causin" him or her a "reat deal of distress, then there s little cause for undue concern. -owever, if the fear is interferin" with your child s social activities, school performance, or sleep, you may want to see a )ualified child therapist.

Which of my child!s fears are normal?

Accordin" to the 'hild Anxiety &etwork, the followin" fears are extremely common and considered normal:

)-* years < (oud noises, stran"ers, separation from parents, lar"e ob.ects. +-, years < 0ma"inary thin"s such as "hosts, monsters, the dark, sleepin" alone, stran"e noises. --., years < /ore realistic fears such as in.ury, illness, school performance, death, natural disasters.

/ommon types of phobias and fears

!here are four "eneral types of phobias and fears:

Animal phobias' ,xamples include fear of snakes, fear of spiders, fear of rodents, and fear of do"s. $at0ral en&ironment phobias' ,xamples include fear of hei"hts, fear of storms, fear of water, and fear of the dark. Sit0ational phobias 1fears tri""ered by a specific sit0ation2' ,xamples include fear of enclosed spaces =claustrophobia>, fear of flyin", fear of drivin", fear of tunnels, and fear of brid"es. lood-In3ection-In30ry phobia' !he fear of blood, fear or in.ury, or a fear of needles or other medical procedures.

/ommon phobias and fears

Fear of spiders Fear of snakes Fear of hei"hts Fear or closed spaces Fear of storms

Fear of needles and in.ections Fear of public speakin" Fear of flyin" Fear of "erms Fear of illness or death

Some phobias don t fall into one of the four common cate"ories. Such phobias include fear of chokin", fear of "ettin" a disease such as cancer, and fear of clowns.

Social phobia and fear of p0blic spea4in"

Social phobia, also called social anxiety disorder, is fear of social situations where you may be embarrassed or .ud"ed. 0f you have social phobia you may be excessively self#conscious and afraid of humiliatin" yourself in front of others. 4our anxiety over how you will look and what others will think may lead you to avoid certain social situations you d otherwise en.oy. Fear of public speakin", an extremely common phobia, is a type of social phobia. +ther fears associated with social phobia include fear of eatin" or drinkin" in public, talkin" to stran"ers, takin" exams, min"lin" at a party, and bein" called on in class.

A"oraphobia 1fear of open spaces2

A"oraphobia is another phobia that doesn t fit neatly into any of the four cate"ories. !raditionally thou"ht to involve a fear of public places and open spaces, it is now believed that a"oraphobia develops as a complication of panic attacks. Afraid of havin" another panic attack, you become anxious about bein" in situations where escape would be difficult or embarrassin", or where help wouldn?t be immediately available. For example, you are likely to avoid crowded places such as shoppin" malls and movie theaters. 4ou may also avoid cars, airplanes, subways, and other forms of travel. 0n more severe cases, you mi"ht only feel safe at home.

Si"ns and symptoms of phobias

!he symptoms of a phobia can ran"e from mild feelin"s of apprehension and anxiety to a full# blown panic attack. !ypically, the closer you are to the thin" you re afraid of, the "reater your fear will be. 4our fear will also be hi"her if "ettin" away is difficult.

Physical si"ns and symptoms of a phobia

7ifficulty breathin" ;acin" or poundin" heart 'hest pain or ti"htness !remblin" or shakin"

Feelin" di11y or li"htheaded A churnin" stomach -ot or cold flashes@ tin"lin" sensations Sweatin"

5motional si"ns and symptoms of a phobia

Feelin" of overwhelmin" anxiety or panic Feelin" an intense need to escape Feelin" 5unreal6 or detached from yourself

Fear of losin" control or "oin" cra1y Feelin" like you re "oin" to die or pass out Anowin" that you re overreactin", but feelin" powerless to control your fear

Symptoms of lood-In3ection-In30ry Phobia

!he symptoms of blood#in.ection#in.ury phobia are sli"htly different from other phobias. $hen confronted with the si"ht of blood or a needle, you experience not only fear but dis"ust. (ike other phobias, you initially feel anxious as your heart speeds up. -owever, unlike other phobias, this acceleration is followed by a )uick drop in blood pressure, which leads to nausea, di11iness, and faintin". Althou"h a fear of faintin" is common in all specific phobias, blood# in.ection#in.ury phobia is the only phobia where faintin" can actually occur.

When to see4 help for phobias and fears

Althou"h phobias are common, they don t always cause considerable distress or si"nificantly disrupt your life. For example, if you have a snake phobia, it may cause no problems in your everyday activities if you live in a city where you are not likely to run into one. +n the other hand, if you have a severe phobia of crowded spaces, livin" in a bi" city would pose a problem. 0f your phobia doesn t really impact your life that much, it s probably nothin" to be concerned about. But if avoidance of the ob.ect, activity, or situation that tri""ers your phobia interferes

with your normal functionin" or keeps you from doin" thin"s you would otherwise en.oy, it s time to seek help.

/onsider treatment for yo0r phobia if:

0t causes intense and disablin" fear, anxiety, and panic. 4ou reco"ni1e that your fear is excessive and unreasonable. 4ou avoid certain situations and places because of your phobia. 4our avoidance interferes with your normal routine or causes si"nificant distress. 4ou ve had the phobia for at least six months.

Self-help or therapy for phobias: (hich treatment is best?

$hen it comes to treatin" phobias, self#help strate"ies and therapy can both be effective. $hat s best for you depends on a number of factors, includin" the severity of your phobia, your insurance covera"e, and the amount of support you need. As a "eneral rule, self#help is always worth a try. !he more you can do for yourself, the more in control you ll feelwhich "oes a lon" way when it comes to phobias and fears. -owever, if your phobia is so severe that it tri""ers panic attacks or uncontrollable anxiety, you may want to "et additional support. !he "ood news is that therapy for phobias has a "reat track record. &ot only does it work extremely well, but you tend to see results very )uicklysometimes in as a little as 8#B sessions. -owever, support doesn t have to come in the "uise of a professional therapist. 2ust havin" someone to hold your hand or stand by your side as you face your fears can be extraordinarily helpful.

Phobia treatment tip .: Face yo0r fears, one step at a time

0t s only natural to want to avoid the thin" or situation you fear. But when it comes to con)uerin" phobias, facin" your fears is the key. $hile avoidance may make you feel better in the short# term, it prevents you from learnin" that your phobia may not be as fri"htenin" or overwhelmin" as you think. 4ou never "et the chance to learn how to cope with your fears and experience control over the situation. As a result, the phobia becomes increasin"ly scarier and more dauntin" in your mind.

56pos0re: 7rad0ally and repeatedly facin" yo0r fears

!he most effective way to overcome a phobia is by "radually and repeatedly exposin" yourself to what you fear in a safe and controlled way. 7urin" this exposure process, you ll learn to ride out the anxiety and fear until it inevitably passes.

!hrou"h repeated experiences facin" your fear, you ll be"in to reali1e that the worst isn t "oin" to happen@ you re not "oin" to die or 5lose it6. $ith each exposure, you ll feel more confident and in control. !he phobia be"ins to lose its power. Successfully facin" your fears takes plannin", practice, and patience. !he followin" tips will help you "et the most out of the exposure process.

/limbin" 0p the #fear ladder%

0f you ve tried exposure in the past and it didn t work, you may have started with somethin" too scary or overwhelmin". 0t s important to be"in with a situation that you can handle, and work your way up from there, buildin" your confidence and copin" skills as you move up the 5fear ladder.6

Facin" a fear of do"s: A sample fear ladder

Step .: (ook at pictures of do"s. Step *: $atch a video with do"s in it. Step +: (ook at a do" throu"h a window. Step 8: Stand across the street from a do" on a leash. Step 9: Stand 89 feet away from a do" on a leash. Step ,: Stand C feet away from a do" on a leash. Step -: Stand beside a do" on a leash. Step :: Det a small do" that someone is holdin". Step ;: Det a lar"er do" on a leash. Step .): Det a lar"er do" off leash. <a4e a list' /ake a list of the fri"htenin" situations related to your phobia. 0f you re afraid of flyin", your list =in addition to the obvious, such as takin" a fli"ht or "ettin" throu"h takeoff> mi"ht include bookin" your ticket, packin" your suitcase, drivin" to the airport, watchin" planes take off and land, "oin" throu"h security, boardin" the plane, and listenin" to the fli"ht attendant present the safety instructions. 0ild yo0r fear ladder' Arran"e the items on your list from the least scary to the most scary. !he first step should make you sli"htly anxious, but not so fri"htened that you re too intimidated to try it. $hen creatin" the ladder, it can be helpful to think about your end "oal =for example, to be able to be near do"s without panickin"> and then break down the steps needed to reach that "oal. Wor4 yo0r (ay 0p the ladder' Start with the first step =in this example, lookin" at pictures of do"s> and don t move on until you start to feel more comfortable doin" it. 0f at

all possible, stay in the situation lon" enou"h for your anxiety to decrease. !he lon"er you expose yourself to the thin" you re afraid of, the more you ll "et used to it and the less anxious you ll feel when you face it the next time. 0f the situation itself is short =for example, crossin" a brid"e>, do it over and over a"ain until your anxiety starts to lessen. +nce you ve done a step on several separate occasions without feelin" too much anxiety, you can move on to the next step. 0f a step is too hard, break it down into smaller steps or "o slower.

Practice' 0t s important to practice re"ularly. !he more often you practice, the )uicker your pro"ress will be. -owever, don t rush. :o at a pace that you can mana"e without feelin" overwhelmed. And remember: you will feel uncomfortable and anxious as you face your fears, but the feelin"s are only temporary. 0f you stick with it, the anxiety will fade. 4our fears won t hurt you.

If yo0 start to feel o&er(helmed=

$hile it s natural to feel scared or anxious as you face your phobia, you should never feel overwhelmed by these feelin"s. 0f you start to feel overwhelmed, immediately back off. 4ou may need to spend more time learnin" to control feelin"s of anxiety =see the relaxation techni)ues below>, or you may feel more comfortable workin" with a therapist.

Phobia treatment tip *: >earn rela6ation techni?0es

As you ll recall, when you re afraid or anxious, you experience a variety of uncomfortable physical symptoms, such as a racin" heart and a suffocatin" feelin". !hese physical sensations can be fri"htenin" themselvesand a lar"e part of what makes your phobia so distressin". -owever, by learnin" and practicin" relaxation techni)ues, you can become more confident in your ability to tolerate these uncomfortable sensations and calm yourself down )uickly. ;elaxation techni)ues such as deep breathin", meditation, and muscle relaxation are powerful antidotes to anxiety, panic, and fear. $ith re"ular practice, they can improve your ability to control the physical symptoms of anxiety, which will make facin" your phobia less intimidatin". ;elaxation techni)ues will also help you cope more effectively with other sources of stress and anxiety in your life.

A simple deep breathin" rela6ation e6ercise

$hen you re anxious, you tend to take )uick, shallow breaths =also known as hyperventilatin">, which actually adds to the physical feelin"s of anxiety. By breathin" deeply from the abdomen, you can reverse these physical sensations. 4ou can t be upset when you re breathin" slowly, deeply, and )uietly. $ithin a few short minutes of deep breathin", you ll feel less tense, short of breath, and anxious.

Sit or stand comfortably with your back strai"ht. Dut one hand on your chest and the other on your stomach.

!ake a slow breath in throu"h your nose, countin" to fo0r. !he hand on your stomach should rise. !he hand on your chest should move very little. -old your breath for a count of se&en. ,xhale throu"h your mouth to a count of ei"ht, pushin" out as much air as you can while contractin" your abdominal muscles. !he hand on your stomach should move in as you exhale, but your other hand should move very little. 0nhale a"ain, repeatin" the cycle until you feel relaxed and centered.

!ry practicin" this deep breathin" techni)ue for five minutes twice day. 4ou don t need to feel anxious to practice. 0n fact, it s best to practice when you re feelin" calm until you re familiar and comfortable with the exercise. +nce you re comfortable with this deep breathin" techni)ue, you can start to use it when you re facin" your phobia or in other stressful situations.

Phobia treatment tip +: /hallen"e ne"ati&e tho0"hts

(earnin" to challen"e unhelpful thou"hts is an important step in overcomin" your phobia. $hen you have a phobia, you tend to overestimate how bad it will be if you re exposed to the situation you fear. At the same time, you underestimate your ability to cope. !he anxious thou"hts that tri""er and fuel phobias are usually ne"ative and unrealistic. 0t can help to put these thou"hts to the test. Be"in by writin" down any ne"ative thou"hts you have when confronted with your phobia. /any times, these thou"hts fall into the followin" cate"ories:

Fort0ne tellin"' For example, 5!his brid"e is "oin" to collapse@6 50 ll make a fool of myself for sure@6 50 will definitely lose it when the elevator doors close.6 @&er"eneraliAation' 50 fainted once while "ettin" a shot. 0 ll never be able to "et a shot a"ain without passin" out@6 5!hat pit bull lun"ed at me. All do"s are dan"erous.6 /atastrophiAin"' 5!he captain said we re "oin" throu"h turbulence. !he plane is "oin" to crash36 5!he person next to me cou"hed. /aybe it s the swine flu. 0 m "oin" to "et very sick36

+nce you ve identified your ne"ative thou"hts, evaluate them. *se the followin" example to "et started. $e"ati&e tho0"ht: #The ele&ator (ill brea4 do(n and I!ll "et trapped and s0ffocate'% Is there any evidence that contradicts this thought?

50 see many people usin" the elevator and it has never broken down.6 50 cannot remember ever hearin" of anyone dyin" from suffocation in an elevator.6 50 have never actually been in an elevator that has broken down.6 5!here are air vents in an elevator which will stop the air runnin" out.6

Could you do anything to resolve this situation if it does occur?

50 "uess 0 could press the alarm button or use the telephone to call for assistance.6

Are you making a thinking error?

54es. 0 m fortune tellin", as 0 have no evidence to su""est that the elevator will break down.6

What would you say to a friend who has this fear?

50 would probably say that the chances of it happenin" are very slim as you don t see or hear about it very often.6

Source: /ood 2uice 0t s also helpful to come up with some positive copin" statements that you can tell yourself when facin" your phobia. For example:

50 ve felt this way before and nothin" terrible happened. 0t may be unpleasant, but it won t harm me.6 50f the worst happens and 0 have a panic attack while 0 m drivin", 0 ll simply pull over and wait for it to pass.6 50 ve flown many times and the plane has never crashed. 0n fact, 0 don t know anyone who s ever been in a plane crash. Statistically, flyin" is very safe.6