A phobia is a strong but irrational fear of something specific - usually an object, a situation, a person or an experience. Having a certain phobia is not uncommon.
How to understand when you need therapy
Many people have at least one unusual fear. Spiders can cause you anxiety. It may seem like your heart is pounding as the plane takes off. Sometimes, such experiences are accompanied by a host of anxiety symptoms, such as:
- sweaty palms
- frequent heartbeats
- rapid breathing
When you have a phobia, the symptoms are more severe than these. About half of people who have specific phobias describe the symptoms as mild. The other half say the symptoms are moderate to severe. Sometimes, just thinking about phobia can cause you anxiety.
If you avoid certain activities or find that the physical symptoms of fear are interfering with your daily life, you may need to consider therapy.
Types of therapy
Exposure therapy
Exposure therapy is a type of behavioral therapy. With this type of treatment, a therapist usually starts by training you with relaxation techniques that can calm you down when you experience a lot of stress.
Another approach to exposure therapy is the process of gradually exposing yourself to frightening situations from the least frightening to the most frightening. Exposure therapy is a way to gradually approach something you fear.
Cognitive behavioral therapy
Cognitive-behavioral therapy (CBT) often involves the same systematic methods used in exposure therapy. CBT focuses on the specific thoughts and beliefs you have associated with phobias.
Often, people with phobias develop thought patterns about phobias that are not based on reality.
Mind training
Mind techniques can help reduce the level of stress you feel. This technique may not stop the initial momentum of anxiety, but it can help you reduce the severity of the fear. Some techniques are:
- meditation
- deep breathing
- progressive muscle relaxation
Choosing the type of therapy is a personal matter. If you think you can keep the situation under control, mindfulness techniques make things easier. Otherwise, you should consult a certified therapist. Keep in mind that treating a phobia takes time, so be prepared to dedicate a few weeks or months to the process.
Sources: Healthline, WebMD, VeryWellMind
