A phobia is a strong, overwhelming fear of something that most people wouldn’t see as dangerous. It’s a type of anxiety disorder.
You might have a phobia of a situation, object, place or feeling. Even if you know it’s safe, your phobia can still make you feel panicked or like you need to get away. For example, you might:
Usually, a phobia is triggered by being exposed to the thing you’re scared of. But you might also feel triggered just thinking or talking about it. Often, people with phobias try to avoid the thing they're scared of completely.
Phobias can be intense. They can stop you doing everyday things, affect your relationships or make you feel like you're not in control. But with the right support, most phobias can be treated successfully. Our guide is here to help you understand what you're going through and find a way forward.
Lots of people have fears – that’s completely normal. But a fear might become a phobia if:
If this sounds familiar, it could be a good time to speak to your GP and get some support.
Phobias can develop around almost anything. Some people have just one phobia. Others might have a few. But there are two main types of phobia: specific phobias and complex phobias.
Some common types of specific phobia include:
Like fear of dogs, insects, snakes or rodents.
Like fear of heights, deep water, darkness, storms or germs.
Like fear of flying, lifts, going to the dentist, tunnels or small spaces (claustrophobia).
Like fear of blood, vomit (emetophobia), injections, choking or medical procedures.
Like fear of sexual acts or nudity.
Like fear of certain foods, objects or people in costumes.
These are just some examples. Phobias can be about all sorts of things, from clowns or balloons to buttons or mirrors. Your phobia might not be on this list, but that doesn’t mean you don’t deserve support.
The two most common complex phobias are social phobia and agoraphobia.
If you have social phobia, you might feel an intense fear in social situations and try to avoid them. You could find yourself worrying about a social interaction before, during and after it happens. You might be worried about being judged, saying the wrong thing, or looking anxious in front of others.
Everyday things might feel really difficult, like:
This kind of phobia can affect your self-esteem and make it hard to build relationships or feel part of a group. But support is available, and lots of people recover with help.
Agoraphobia is often thought of as a fear of open spaces, but it’s more about feeling anxious in places where it might be hard to escape or get help if something goes wrong.
You might feel anxious about:
Sometimes, this fear can become so strong that you avoid certain places or stop going out altogether.
Phobias can feel different for everyone. Some people experience mild anxiety, while others might have really intense symptoms that affect their daily life.
In general, a phobia causes strong feelings of fear and anxiety when you’re faced with the object or situation you're scared of. If your phobia is severe, even thinking about it can trigger symptoms.
Phobias can cause a range of physical symptoms, like:
These physical symptoms can sometimes build into a panic attack. This can feel sudden and intense, and it might be frightening, but it isn’t dangerous.
Phobias can also affect how you feel and think. You might experience:
Phobias can have a big impact on your mental health and the way you live day-to-day, especially if you experience them regularly. For example, you might:
This is especially true for complex phobias like agoraphobia or social phobia, which can affect several areas of your life. But with the right support and treatment, it’s possible to manage your symptoms and feel better.
Phobias don’t always have a clear cause. Some people can point to a specific moment that triggered their fear, while others aren’t sure why it started. But there are a few things that can make someone more likely to develop a phobia.
If something frightening or upsetting happened in the past, it might lead to a phobia. For example:
Even if it happened years ago, the memory can still affect how you feel now.
Sometimes phobias develop because of things we see or experience in early life. For example:
If you had a strong reaction to something in the past, like a panic attack, you might start to fear reacting that way again in a similar situation. You might worry about losing control or about how other people responded at the time.
Ongoing stress can affect how you cope with everyday situations. Over time, this can make you feel more fearful or anxious, and that fear can develop into a phobia.
Some people may be more likely to develop phobias because of their genes or how their brain processes fear. You might simply be more sensitive to anxiety than others. That’s okay – everyone’s experiences are different.
Not knowing the cause of your phobia doesn’t make it any less real. And it doesn’t mean you can’t get support. For some people, understanding where a phobia comes from can help. But for others, it’s more helpful to focus on learning how to manage it and feel more in control again. Focus on whatever works for you.
Self-help can be a really effective way to manage or overcome your phobia. There’s no one-size-fits-all approach and you might need to try a few different things to see what feels right for you. Here are some things you can try:
Taking care of your body can make it easier to manage anxiety in general. Try to:
This means slowly and gently facing the thing you're afraid of, one small step at a time. Over time, this can help your fear feel more manageable. For example, if you're scared of dogs, you might start by looking at a photo of a dog, then watching a video, then seeing a dog from a distance.
Go at your own pace. There’s no pressure to rush or push yourself too far and if anything feels overwhelming, it’s okay to stop and take a break.
If you’d prefer more support, a therapist can guide you through a structured version of this approach, called exposure therapy. You can usually access this by speaking to your GP or referring yourself to an NHS talking therapy service.
Learning to calm your body can help you feel more in control. You could try:
You might need to try a few techniques before you find what works best for you.
Talking to other people who’ve experienced phobias can help you feel less alone. They might have helpful tips to share too.
You can search for self-help groups on the Triumph Over Phobia UK website. They have groups for anyone experiencing phobias aged 16 and over.
There are free guides and tools that can help you work through your fears. You could start with the NHS phobia self-help guide.
Many people with a phobia don’t need treatment. Sometimes avoiding the thing you’re afraid of can be enough to manage it day-to-day. But over time, avoiding it can make the fear feel even stronger and start to affect more parts of your life.
If your phobia is having a big impact on your life, or it’s something that’s hard to avoid, it’s a good idea to speak to your GP. They can help you understand what’s going on and talk you through your treatment options. Most phobias can be treated successfully and getting support can make a big difference.
When you speak to your GP, they might:
There are a few different types of treatment available for phobias, including:
CBT is a common and effective treatment for many types of phobia. It focuses on how your thoughts, feelings and behaviours are connected. A therapist can help you challenge unhelpful thoughts and find practical ways to manage your fears.
Your GP may be able to refer you for CBT, but you can also refer yourself directly to an NHS talking therapy service in many parts of the UK.
This is often used as part of CBT, especially for specific phobias. It involves gradually and safely facing the thing you’re afraid of, with support from a therapist. Over time, this can help reduce your fear.
For example, if you have a fear of snakes, you might start by reading about them, then looking at pictures, then watching videos, and eventually working towards seeing or being near one in real life.
Exposure therapy only happens with your consent. You’ll never be forced to do something you’re not ready for.
Some people find hypnotherapy helpful for managing phobias. It involves using deep relaxation and guided techniques to explore and change subconscious thoughts and behaviours.
Hypnotherapy isn’t available through the NHS in most areas. If you’re considering this option, it’s important to find a qualified and trustworthy practitioner. Ask your doctor or therapist for advice.
Medication isn’t usually the first treatment for phobias. But it might be offered if your phobia causes severe anxiety, especially while you're on a waiting list for therapy.
The main types of medication that can be used are:
If you’re prescribed medication, your doctor should explain exactly what it’s for and any possible side effects.
If you feel too anxious to book or attend an appointment, here are some things that might help:
It can be hard to understand a phobia if you haven’t experienced one yourself, especially if the thing they’re afraid of seems harmless to you. But phobias are real, and the fear someone feels is very intense. Here are some ways you can help:
Runs a network of local self-help groups for anyone aged 16+ who has a phobia, OCD or an anxiety disorder.
Supports people struggling with panic attacks, phobias, obsessive compulsive disorder (OCD) and other anxiety-related issues - and provides support and information for their carers.
Call 01952 680835 for a recorded breathing exercise to help you through a panic attack (available 24/7).
If you’re under 19 you can confidentially call, chat online or email about any problem big or small.
Sign up for a free Childline locker (real name or email address not needed) to use their free 1-2-1 counsellor chat and email support service.
Can provide a BSL interpreter if you are deaf or hearing-impaired.
Hosts online message boards where you can share your experiences, have fun and get support from other young people in similar situations.
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