A phobia is an extreme fear of a person, place, situation, object or animal. It’s more than just being scared – phobias are a type of anxiety disorder. They can really make things harder day-to-day and impact your mental health, making you feel:
Phobias are especially tough when they’re hard to avoid daily. But remember, they’re common and help is available. With support, you can manage or overcome your fears.
Lots of us feel scared or worried about certain situations or objects, and this is completely normal. But a fear becomes a phobia when:
You might not have symptoms until you see or experience your phobia. Everyone experiences phobias differently, but you might notice symptoms in your body or in your feelings and behaviour.
These symptoms can be overwhelming, but with the right support you can overcome a phobia. Here are some common signs:
People can develop phobias about lots of things, and they generally fall into two categories: specific/simple phobias and complex phobias.
These are about specific objects, animals, situations or activities. Lots of people have phobias about all sorts of things, but some common ones are:
Emetophobia is an intense fear of vomiting, feeling sick, or seeing others be sick. It can also come from worrying about losing control or being stuck in a situation.
It affects people in different ways, but someone with emetophobia might:
This can feel really isolating, but it’s one of the most common phobias. With the right support, you can learn to manage and overcome emetophobia.
These are intense fears about certain situations, circumstances or feelings, and they can impact your life more than specific phobias.
The two most common examples of complex phobias are agoraphobia and social phobia.
Agoraphobia is a fear of being in situations where it’d be tough to escape or get help if things go wrong. It can sometimes come from having a specific phobia, like being scared of something you might see outside.
People with agoraphobia often struggle with everyday stuff, like:
They might even find it hard to leave home at all.
Many anxieties tend to make us feel like we can't do the same things others can do, but the truth is that with the right people around us - we don't have to miss out on everything.
It’s normal to feel shy or anxious about social situations sometimes, but social phobia is more severe and long-lasting. Someone with social phobia might:
This can be really tough, but with the right support, things can improve.
People get phobias for all sorts of reasons, but it’s not always clear why they happen. Here are some things that can make it more likely:
Here are some things you can try to get support and help manage your phobia.
If you’re feeling alone with your phobia and don’t know what to do, talking can really help. You can talk to a friend, family member, teacher or faith leader. There are also helplines you can contact. If talking feels tough, try writing it down first.
You could even share with them our advice on supporting someone with a phobia.
Breathing techniques and grounding exercises can help you feel more in control and calm. Try one of the exercises below.
Therapy is the main treatment for phobias, but your doctor might also offer medication to help with anxiety symptoms.
The most common therapy for phobias is cognitive behavioural therapy (CBT), especially exposure therapy. This involves slowly exposing yourself to your phobia, with the support of a therapist.
For example, if you have a phobia of bugs, you might start by reading about them, then look at a picture. Eventually, you’ll work up to being in the same room as a bug and slowly work up to holding one. It’s a gradual process, and your therapist will go at your pace, never forcing anything.
The idea is that the more you’re exposed to your phobia, the less anxiety you’ll feel.
Medication isn’t usually the go-to treatment for phobias, but your doctor might prescribe:
These are often used alongside therapy to help manage your symptoms.
Getting help for a phobia can be overwhelming, especially if it means facing your fear. But there are things you can do to make it easier:
If you someone you care about is struggling with a phobia, your support can make a huge difference. Phobias can be really isolating, especially when it’s something most people don’t worry about. Having someone on their side can help them feel more confident to overcome their phobia.
Here’s how you can help:
Even if you don’t get it, their fear is real to them. Let them know that their feelings are valid.
For some, even talking about their fear can trigger anxiety. Knowing their triggers can help you avoid them.
It’s good to support them in facing their fear, but don’t push them to do anything they aren’t ready for. Talk to them about what feels doable.
When they’re exposed to their phobia, guide them through distraction or a grounding technique.
If they’re nervous about seeing a doctor, offer to go with them if you feel comfortable.
You don't have to fix everything or have the perfect advice. Just being there is enough.
If a phobia or any type of anxiety is making life difficult you are not alone. Here are some services that can support you.
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.
Whatever you're going through, you can contact the Samaritans for support. N.B. This is a listening service and does not offer advice or intervention.
Provides support to anyone aged 16+ who is feeling down and needs to talk or find information.
Free webchat service available.
Read information about the helpline and how it works.
Text SHOUT to 85258.
Shout provides free, 24/7 text support for young people across the UK experiencing a mental health crisis.
All texts are answered by trained volunteers, with support from experienced clinical supervisors.
Texts are free from EE, O2, Vodafone, 3, Virgin Mobile, BT Mobile, GiffGaff, Tesco Mobile and Telecom Plus.
Texts can be anonymous, but if the volunteer believes you are at immediate risk of harm, they may share your details with people who can provide support.
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