What are phobias and how do we overcome them?

As we all know, life is full of ups and downs. For every positive emotion we experience, such as joy, we can be guaranteed that an unpleasant emotion, such as fear, is waiting for us just around the corner. And although fear isn’t enjoyable, we do become quite skilled at managing and accepting it as part of our lives.

While we’ve all experienced fear, only some of us will experience a specific phobia, which can be debilitating, impairing and do great harm to how we function in our lives. Here at Living Well Psychology and Support, we are experienced in helping individuals understand and overcome their phobias, so we’ve put together a short article explaining what phobias are and their impact on our lives, as well as outlining the evidence-based strategies and treatment recommendations that can assist. 

What is a phobia?

A phobia is an intense and irrational fear of a specific object, situation or activity. Phobias are irrational because the threat they pose to us does not equate to the extreme fear they provoke.

Phobias are persistent, excessive and unreasonable, and go well beyond the limits of normal fear, often leading to avoidance behaviors that impact daily life. Common phobias include fear of heights (acrophobia), fear of flying (aviophobia), fear of public speaking (glossophobia), as well as fears of specific animals. Phobias often cause significant distress and interfere with personal, social and professional activities.

Where do phobias come from?

Research suggests that some people have a genetic disposition to developing phobias, meaning this vulnerability has been passed down to them in their genes. There are multiple factors which may play a role in why people develop phobias:

• Traumatic incidents: Phobias can form around negative and traumatic experiences. For example, you may have been bitten or attacked by a dog, which has since turned into a phobia towards dogs, or you may have experienced a dangerous and intense thunderstorm, which has developed into a phobia of storms.
• Learning from others: As children, we learn a great deal from our parents, including what we should be afraid of. If either Mum or Dad had an excessive fear of something, it is possible that we learned that we should also be afraid of that thing too.
• Avoidance: Avoidance is the fuel that drives our fears and anxieties. If we begin avoiding an object, situation or activity, then our fear has the capacity to grow and develop as we continue to avoid it, eventually establishing itself as a phobia.

What are the symptoms of a phobia?

While the physical symptoms of a phobia are different for everybody, they will often be very similar to physical symptoms of anxiety. Some common ones include sweating, increased heart rate, trembling, shortness of breath, dry mouth and tense muscles.

Another symptom of a phobia is that the feared object, situation or activity is either avoided completely, or endured while experiencing extreme distress.

How do phobias impact our well-being?

It goes without saying, but subjecting ourselves to frequent and persistent distress isn’t good for our mental health. As with all types of anxiety, it’s best to manage or overcome it as best we can. There is research that links phobias to an increased risk of developing or exacerbating other anxiety-based disorders.

Phobias can also have a huge impact on how we function in our lives, particularly when we attempt to avoid objects, situations or activities that are mostly unavoidable. This could be in our social, professional or personal lives. For example, consider the predicament of a person who has developed a phobia of public speaking, when it’s their job to deliver a company-wide presentation each week in front of staff.

What are some evidence-based treatments for phobias?

1. Exposure therapy: Exposure therapy is the gold standard treatment for phobias. It involves gradually and safely exposing oneself to the feared object or situation, whilst tolerating a moderate amount of anxiety, allowing the anxiety to naturally decrease. Exposure therapy is often done under the guidance of a psychologist.
2. Cognitive restructuring: This approach, which is often done in conjunction with exposure therapy, focuses on identifying and challenging irrational thoughts related to the phobia. By changing negative thought patterns, individuals can reduce their fear and anxiety.
3. Relaxation techniques: Techniques like deep breathing, progressive muscle relaxation, and mindfulness are often employed to help manage anxiety and promote relaxation during an exposure therapy session.  
4. Virtual reality exposure: Virtual reality technology can be a fantastic tool in simulating a feared object or situation, leading to a more realistic and controlled environment for exposure therapy.
5. Professional guidance: Seeking help from a qualified mental health professional is crucial. In some instances, simply understanding where a phobia has come from can assist an individual in overcoming it. Skilled therapists can also provide strategies and interventions tailored to the variety of specific phobias. 

Although phobias can be frightening and overwhelming, treating them correctly shouldn’t be, particularly under the guidance of a skilled and experienced professional. At Living Well Psychology and Support, we are committed to providing evidence-based treatments and strategies that empower individuals to face their fears. Reach out to us today and embark on a journey towards overcoming your phobias and reclaiming your life. 

Some helpful resources

To learn more, you may visit:

Beyond Blue’s webpage on Specific Phobias 

The Australian Psychological Society’s webpage on Specific Phobias

Healthdirect’s webpage on Phobias

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you or someone you know is seeking help for a phobia, please consult a qualified mental health provider.