How to overcome phobias? A psychologist named common types and ways to combat them

psychologist, cognitive behavioral therapist

“Phobia is a serious condition that can significantly impair a person’s quality of life. However, thanks to modern treatments and support, many people successfully overcome their fears and regain control of their lives. It’s important not to delay seeking help and to remember that with the right support they can be conquered.”

What is a phobia?

A phobia is an intense, irrational fear of specific objects, situations or activities. It goes beyond normal anxiety and can be highly disruptive to daily life.

Sometimes the anxiety is so intense that the person is unable to cope with it on their own. In such cases, it is important to realize that it is not a weakness or character flaw. It is a condition that requires attention and possibly professional help.

Studies show that more often than not, women are subject to phobias. It is worth noting that the ailment on average begins to develop in childhood. As a rule, at the age of 7-8 years.

How does phobia differ from fear?

The feeling of fear is a natural and important mechanism. It arises when there is a feeling of imaginary or real danger, which potentially poses a threat to human life.

However, there are times when fear gets out of control, that is, it becomes irrational. For example, because of the fear of being hit by a car, a person refuses to go out on the street.

Types of phobias

Phobias are of different types. Each of them manifests itself in its own way.

Specific (simple) phobias

Fear of specific objects or situations. This can be fear of heights (acrophobia), fear of spiders (arachnophobia), fear of enclosed spaces (claustrophobia), or even fear of flying (aerophobia). For example, a person with acrophobia experiences intense dizziness and panic when on the top floor of a building or even looking at pictures of high places.

Social phobias (social anxiety disorder)

This is anxiety about social situations and interactions with people. Fear of being ridiculed or judged can lead to avoidance of social events and even just socializing. Such people are afraid of speaking in front of an audience, attending parties and events, or talking to strangers.

Agoraphobia

Fear of being in places or situations from which it is difficult or inconspicuous to escape. This leads to avoidance of open spaces, public transportation, and crowded places. In extreme cases, agoraphobia causes a person to refuse to leave the house altogether, severely limiting their life.

Causes of occurrence

Phobias do not arise from nothing. They can appear for a variety of reasons.

1. Genetic predisposition

If your parents had phobias, there is a good chance that you may have them too. It’s like an inheritance, but not a pleasant one. Studies show that certain genes affect susceptibility to anxiety disorders.

2- Traumatic experiences

Think back, you may have had a traumatic situation as a child related to the object of your fear. For example, a dog bite may have led to a fear of them. This experience left a deep imprint on your psyche and caused you to develop a phobia.

3- Observation and learning

Sometimes children pick up phobias from their parents or other significant adults by observing their reactions to certain objects or situations. If a child sees his mother get frightened at the sight of a snake, he may learn this fear.

4. Neurobiological factors

Changes in brain function, especially in areas responsible for fear and emotion, contribute to the development of anxiety. For example, the amygdala, the part responsible for processing fear, can be overactive in some people.

Symptoms and manifestations of phobias

Symptoms can be divided into physiological, psychological, and behavioral symptoms.

Physiologic symptoms:

• Rapid heartbeat. This is one of the most common reactions to fear;
• sweating. You may start sweating even if the room is cool. This is the body’s response to stress;
• trembling or tremors. Muscles tense up and begin to tremble;
• dry mouth;
• shortness of breath. At these times, it feels like there is not enough air;
• a feeling of suffocation. Sometimes the fear is so strong that it feels like something is pressing on your chest;
• dizziness or fainting spells;
• nausea;
• heaviness in the chest;
• feeling hot or cold.

Psychologic symptoms:

• Excessive worry and anxiety at the thought of the subject of the phobia;
• a constant expectation of something bad;
• inability to concentrate on anything other than the fear;
• feeling helpless in the face of fear;
• awareness of the irrationality of fear but inability to control it.

Behavioral manifestations:

• Avoidance of fear-inducing situations or objects;
• need for companionship or support in phobia-related situations;
• restriction of daily activities, which may lead to social isolation;
• compulsive behaviors or rituals to prevent encountering the object of the phobia.

Consequences of phobias

Phobias seriously affect quality of life and lead to a variety of negative consequences. For example, to social isolation. The person starts avoiding social situations or places associated with the phobia. This leads to loneliness. He stops going out and socializing with friends.

Problems in career appear. Limiting professional activities due to fear can affect growth. For example, fear of public speaking prevents promotion.

Emotional distress becomes another consequence. Constant fear and anxiety leads to depression and other mental diagnoses. The person feels depressed and hopeless.

Physical problems appear as a result. Constant tension and stress cause chronic diseases such as hypertension (high blood pressure) or gastritis. It is difficult for the body to cope with constant stress. This leads to poor health.

Diagnosis

To establish the presence of a phobia, various methods are used.

Clinical interview

The doctor talks to the patient, collects detailed information about symptoms, their duration and impact on life. This method helps to understand how exactly the phobia manifests itself in a particular person.

Psychological testing

Special questionnaires and scales help to assess the level of anxiety and the degree of avoidance. These can be various questionnaires, which the patient fills out independently or under the guidance of a specialist.

Observation

Analysis of the patient’s behavior in situations related to the phobia. Sometimes the specialist observes the person’s reactions to various stimuli.

Methods of treating and helping people with phobias

There are various methods of treating phobias, which may include both psychological and medication approaches.

Psychotherapy

Cognitive Behavioral Therapy (CBT)

This is one of the most effective treatments for phobias. It involves cognitive restructuring (changing negative thoughts) and exposure therapy (gradually confronting the object of fear). For example, a person who is afraid of dogs starts by looking at pictures of dogs and gradually progresses to direct contact with them.

Eye Movement Desensitization and Reprocessing (EMDR)

This method helps to process traumatic memories that may be the cause of the phobia. The patient is encouraged to follow the therapist’s hand movements with their eyes while recalling unpleasant events.

Hypnotherapy

The use of hypnosis to change the perception of the object of fear. In this state, the person is better aware of his fears and learns to cope with them.

Medication

Antidepressants (SSRIs).

These medications help to reduce anxiety levels. They are usually prescribed for long periods of time in order to stabilize mood.

Beta-blockers

Used to control physical symptoms of anxiety, such as rapid heartbeat. Useful in situations where you need to relieve symptoms quickly.

Tranquilizers

Used for short-term symptom relief but have a risk of addiction. They should be used with caution and only when prescribed by a doctor.

Additional methods

Relaxation techniques

Meditation, yoga, and breathing exercises can reduce stress and anxiety levels. Regular practice of these methods significantly improves the overall condition.

Group therapy

Discussing one’s fears and experiences with others who suffer from phobias can be helpful and supportive. In a group, a person feels that they are not alone in their problem.

If your fears have turned into a phobia, be sure to seek help from a professional. Such a condition is treatable, but only an experienced doctor will be able to prescribe the necessary treatment methodology.