Phobia

Do you already feel queasy looking at this? Then this story is definitely for you

What is it?

Phobia is a term for an intense and irrational fear of something that poses little or no real danger. A phobia is a type of anxiety disorder, triggered by a particular situation or object.

Most of us are afraid of something. But when a person has a phobia, they will often shape their lives to avoid what they consider to be dangerous. The imagined threat is greater than any actual threat posed by the cause of terror.

A fear becomes a phobia if:

· the fear is out of proportion to the danger

· it lasts for more than six months

· it has a significant impact on how you live your day-to-day life.

“I wish I had a reason to explain to people where my phobia came from, but I don’t. I just handle it in the best way I can.”

Types of phobia

Phobias can develop around any object or situation. Some people may experience multiple phobias. They can be broadly categorized into two groups:

· Specific phobias

· Complex phobias

Specific phobias

These are phobias about a specific object or situation, which often develop in childhood or adolescence. For some people, they might become less severe as they get older.

Some fairly common specific phobias are:

· Animal phobias. Such as dogs, insects, snakes or rodents.

· Phobias of the natural environment. Such as heights, water, darkness, storms or germs.

· Situational phobias. Such as flying, going to the dentist, tunnels, small spaces or escalators.

· Body-based phobias. Such as blood, vomit, injections, choking, medical procedures or childbirth.

· Sexual phobias. Such as sexual acts or fear of nudity.

· Other phobias. Such as certain foods, objects or costumed characters.

What exactly do people tend to fear the most? These are the most common phobias

Complex phobias

These tend to have a more disruptive or overwhelming impact on your life than specific phobias. They often develop later, in adulthood. The classic complex phobias are:

· Social phobia

· Agoraphobia

We’ll discuss each of these in separate stories. For now, we’ll focus on specific phobias going forward.

Is it that common?

Phobias are actually quite common. In the United States alone, around 19 million adults are estimated to have a specific phobia.

But those of us working in developing countries like Nigeria know that few people ever come to see a doctor because of a specific phobia. Community surveys (and personal experience) show us that phobias are quite common here as well, but there might be some differences compared to developed nations. Here’s what we know:

Overall, it might not be as common. Some studies suggest phobias might be less prevalent in low-income countries due to less focus on mental health compared to immediate needs like food and shelter.

Different types of phobias might be more common: Fears related to daily life in developing countries could be prominent. Examples include fear of snakes (common in rural areas), fear of illness due to limited healthcare access, or fear of water due to poor sanitation.

Is it serious enough to see a doctor about?

A phobia can be anything from a minor quirk to a severe debilitating problem. Fears grow too. Your phobia may transform over time from a seemingly insignificant eccentricity into acute fear that feels extremely unpleasant. It may lead to feelings of:

· stress

· a loss of control

· being overwhelmed

· embarrassment

· anxiety

· depression.

As a result, many people with phobias avoid situations which might trigger their phobia. This solution might feel effective at first. But avoiding phobias can sometimes cause them to become worse. This may start to have a significant impact on how you live your daily life.

If you’re debating whether you should seek help, it may be time to consider treatment for your phobia if:

· avoiding the trigger object, situation, place or activity affects your everyday life, or causes you great distress

· it keeps you from doing things you normally enjoy

· it causes intense and overwhelming fear, anxiety or panic

· you recognise that your fear is out of proportion to the danger

· you’ve had the phobia for at least six months

· it stops you getting support for other health problems — for example, a phobia that stops you seeing the doctor or being near a hospital environment.

What causes phobias?

Fears are pretty common, especially in childhood. How that fear of monsters under your bed transforms into serious dread of being in an enclosed space still has researchers stumped. Here’s what we do know:

Past incidents or traumas. Even a single scary experience can leave a lasting imprint. Imagine being a child on a bumpy plane ride — that could spark a lifelong fear of flying.

Learned responses from early life. Phobias can be learned from those around you. Growing up with anxious parents might make you more prone to anxiety and even specific phobias they have.

Reactions and responses to panic or fear. The way that other people around respond to your fear may fuel it, leading to a vicious cycle of fear, negative response and further fearfulness. This is one way that fear can grow into serious phobic disorder.

Experiencing long-term stress. Chronic stress can trigger anxiety and depression, chipping away at your coping mechanisms. When faced with a stressful situation, this diminished ability to cope can lead to intense fear or anxiety. The fear of experiencing that intense reaction again can then fuel a phobia over time.

Genetic factors. Research suggests that some people are more vulnerable to developing a phobia than others. For no other reason than the fact that they were born that way.

Brain Triggers. Parts of the brain store memories of dangerous situations. When you encounter something similar later, those memories can resurface, causing a stress response. In phobias, the brain’s fear centre, the amygdala, keeps recalling the frightening event inappropriately. This triggers “fight-or-flight” hormones, leading to intense anxiety.

What are the symptoms?

Phobias can feel different for everyone. The symptoms of phobias can also vary in severity. Broadly speaking, you could experience physical symptoms and psychological symptoms, which of course often occur together and feed off each other.

The physical symptoms you can experience may include:

· feeling unsteady, dizzy, lightheaded or faint

· feeling like you are choking

· a pounding heart, palpitations or accelerated heart rate

· chest pain or tightness in the chest

· sweating

· hot or cold flushes

· shortness of breath or a smothering sensation

· nausea, vomiting or diarrhoea

· numbness or tingling sensations

· trembling or shaking.

Psychological symptoms of phobia may include:

· a familiar dread

· feeling like fainting or finding the nearest escape

· feeling out of touch with reality, or detached from your body — known as dissociation.

Remember we noted that phobias when very intense could trigger a panic attack, especially when there’s no easy escape route.

How is it treated?

Phobias are highly treatable, and people who have them are nearly always aware of their disorder. The National Institute for Health and Care Excellence (NICE) recommends three main types of treatment for anxiety and panic disorders. These should be included in your options:

· self-help advice and information

· talking treatments

· medication

Self-care tips for phobias

These approaches can be valuable tools for some, but remember, phobias are unique. Choose what feels comfortable for you on your journey to manage your fear.

Talk to someone you trust. Sharing your fear with someone you trust can be incredibly helpful. Just having a listening ear and feeling supported can make a big difference. If talking feels overwhelming, try writing it down! Putting your thoughts into a letter can help you organize them clearly. You can even share this letter with a confidante.

Learn relaxation techniques. There are many different relaxation techniques available. They range from meditation, to breathing control and stretching.

Look into support groups. Connecting by sharing your experience with others who understand can be powerful. Consider joining a peer support group in-person or online. There are resources like The Mind Infoline or No More Panic that can help you find local groups, or you can explore online communities like Mind’s Side by Side.

Use self-help resources. Some people use self-help books or online programmes to help cope with phobias. Some organisations run courses in-person to help people overcome specific phobias. For example, courses may be run by airline companies and airports, to help people overcome their fear of flying; zoos, to help people reduce their fear of certain animals or insects.

Take care when researching these online, as you might come across photos that trigger your phobia. It might be a good idea to ask a friend or family member to look them up for you.

I love helping others in a similar position. I have gained considerable amounts of knowledge and am trying to share it.

Talking therapy

One of the most common and most effective forms of therapy is CBT. Cognitive behavioural therapy (CBT) aims to:

· identify connections between thoughts, feelings and behaviour

· help develop practical skills to manage any patterns that are causing you problems.

CBT can include a range of techniques when used to treat phobias. It may include exposure therapy (also known as systematic desensitisation).

Exposure therapy: means gradually exposing you to the object or situation you fear. This is carried out in a safe and controlled way. For example, if you have a phobia of the dentist, in exposure therapy you might:

· read about the dentist

· look at pictures of a dentist’s chair

· sit in the waiting room

· talk to the dentist

· finally sit in the dentist’s chair.

Finding a therapist you trust is key. Together, you’ll design a safe and controlled approach to gradually expose you to your phobia. This personalized plan will help you feel increasingly in control. Cutting-edge techniques like VR exposure therapy are being explored, but these are still under development.

I remember taking the headset off and starting to cry. I’d made it! It was a true breakthrough.

Hypnotherapy: This approach uses deep relaxation to access subconscious thoughts and beliefs that might be contributing to your phobia. Through guided suggestions and heightened self-awareness, hypnotherapy can help some people change unwanted responses and find relief from phobias.

Medication for phobias

If your phobia causes you severe anxiety, medication may be offered. There are currently three types of drugs considered useful in managing anxiety:

· Antidepressants

· Tranquillisers

· Beta-blockers

Biofeedback: using sensors to monitor your body’s responses (like muscle tension) and provide real-time feedback. This feedback helps you learn to relax and regulate your nervous system, ultimately reducing anxiety symptoms related to phobias. Biofeedback focuses on physiological responses, while neurofeedback targets brain activity. Both can help you shift from a stressed “fight-or-flight” state to a calmer state, reducing the fear response associated with phobias.

Did you know?

Fearing Fear Itself: Phobophobia is the intense fear of experiencing fear or physical anxiety symptoms. People with phobophobia might be afraid of shortness of breath, dizziness, or a racing heart. They may believe these sensations are dangerous or permanent. This fear of future fear can become a phobia itself, creating a self-fulfilling cycle of anxiety.