What are phobias?

Phobias are characterised by irrational and overwhelming fears of particular objects, situations, or animals. Phobias, or intense fears, can seriously affect your quality of life if left unaddressed. Common phobias include fear of spiders, crowded places, driving on motorways, or flying. Experiencing a phobia is more common than you might think and around 11% of people are affected at some point.

A phobia can trigger both emotional and physical reactions, including:

  • Anxiety or panic when encountering the feared object or situation
  • Anticipatory anxiety, even thinking about the source of the phobia
  • Unsteadiness, dizziness, or lightheadedness
  • Nausea
  • Sweating
  • Increased heart rate or palpitations
  • Shortness of breath
  • Trembling or shaking
  • Upset stomach

In severe cases, a phobia can provoke a full-blown panic attack and some people may avoid leaving their home altogether. The good news is that, in most cases, therapy can help you overcome a phobia relatively quickly, whether it developed as a result of trauma or was ‘learnt’ from someone else. Even complex phobias can often be fully treated.

Common types of phobias

Phobias can be divided into specific (simple) phobias and complex phobias.
Specific phobias focus on a particular object, situation, or activity and often appear in childhood or adolescence. Examples include:

  • Animal phobias (dogs, spiders, snakes, rodents)
  • Environmental phobias (heights, deep water, germs)
  • Situational phobias (dentist visits, flying)
  • Bodily phobias (blood, vomit, injections)
  • Sexual phobias (performance anxiety, fear of STIs)

Complex phobias tend to be more disabling and often develop in adulthood.
They are associated with deep-rooted anxiety and include:

  • Agoraphobia: anxiety about situations where escaping might be difficult, such as crowds, public transport, or being alone.
  • Social phobia:anxiety in social situations, such as speaking in public, which may prevent participation in everyday activities.
  • Separation anxiety disorder – fear of being away from loved ones, often extending into adulthood.
  • Post-traumatic phobias– persistent fear after experiencing trauma, e.g., driving after a serious car accident.
  • Specific situational phobias with wider impact – for example, fear of hospitals or medical procedures that affects multiple aspects of life.

What causes phobias?

Phobias can develop for a number of reasons and it’s often a combination of factors that contributes to their onset. Traumatic experiences are a common cause, for example, a child who is bitten by a dog may develop a lasting fear of dogs. Learned behaviour can also play a significant role; if a child sees a parent or someone they admire reacting with fear to a specific object or situation, they may internalise that fear as their own.

Environmental factors, such as a lack of exposure to certain situations or experiences during childhood can make the unfamiliar feel threatening and increase the likelihood of developing a phobia.

Cognitive factors are another key element, as negative or irrational thoughts can maintain and even intensify the fear over time, creating a cycle that is hard to break. Finally, genetics can contribute, as some people are naturally more prone to anxiety and may be more likely to develop phobias as a result. All of these factors together show that phobias are complex and highly individual with different triggers and influences for each person.

When to seek help and benefits of therapy

If your fear is causing distress or interfering with daily life, it is important to seek therapy. Treatment is effective for phobias of all severity levels, including mild, moderate, or severe. Therapy can help you regain control, face your fears, and live a more fulfilling life. Common approaches include Cognitive Behavioural Therapy (CBT) or gradual exposure therapy, and in some cases, EMDR can be used to process a traumatic experience that contributed to the phobia. Treatment focuses on identifying triggers, understanding the factors that maintain the phobia, and gradually confronting fears. While avoidance may provide temporary relief, it often reinforces the fear over time. For complex phobias, therapy may take longer and focus on deeper issues that maintain anxiety.

Counselling and therapy for phobias offer many advantages. They can reduce anxiety related to the feared object or situation, giving you a greater sense of control over your fears. Therapy can improve your overall quality of life, boost your mood and emotional well-being and provide the freedom to engage in activities that were previously avoided. Over time, you can regain confidence in facing challenges, participate more fully in everyday life and enjoy experiences without fear.