Managing Specific Phobia: Seven Tips for Overcoming Irrational Fears
Just about everyone’s afraid of something. And a lot of people can have common fears, such as the fear of dying, public speaking, or snakes and spiders. But there can be a big difference between being afraid of some things and having non-rational fears impacting your life. According to the NIMH, “Around 12 percent of people will experience a phobia at some point in their lives.” And, if you don’t know how to manage that phobia or fear properly, it can seem to keep you trapped. This is why it can be so important to learn how to address and overcome non-rational fears. Below are some tips to help you get started.
What are irrational fears? Exploring phobias
A phobia is often what we think of when we’re talking about fears that are “irrational.” Phobias can create a seemingly overwhelming sense of fear of certain objects or situations, even those that don’t actually pose a threat to your safety.
When it comes to mental health disorders, there are several different diagnoses that can relate to phobias. They include things like specific phobias, social phobias, and agoraphobia.
Understanding specific phobia
Specific phobias are typically triggered by one specific thing. This could be a fear of heights, a fear of public speaking, or a fear of flying. These are just examples, and there is an endless number of things that someone can have a specific phobia about.
Social phobia is also known as social anxiety. This is when people experience a fear of being judged by others in social situations. This irrational anxiety and fear can keep people from participating in things they might enjoy because they are afraid of interacting with others.
Agoraphobia is when people are afraid of being in a place where it’s difficult to escape. This could be a large open area or a very small and confined place. Around 18 million adults in the United States experience agoraphobia.
How are irrational fears different from regular fears?
A fear may move from regular to irrational when it impacts your ability to function in your daily life. This could mean that you purposely do or avoid things related to your fear of triggers.
So, if your fear of a spider doesn’t get in the way of your normal life and it’s not something that you organize your life around, it’s likely not a nonrational fear. However, if you avoid going to holiday parties with your family because you have a fear of judgment from the people who will be at the event, you may have an irrational fear that should be confronted.
The importance of overcoming irrational fears
If you’re living with an irrational fear or a phobia, it can be easy to think that you don’t need to work on confronting it so long as you can avoid it. Almost no one likes to be in uncomfortable situations, and confronting fears may indeed make you feel uncomfortable. However, you may find that it’s vital to learn how to overcome these non-rational fears so you can live a healthy and balanced life.
If you’re in the habit of arranging your life around your fears, there may be things that you’re missing out on that you could be enjoying. And, if you’re in relationships with other people, your non-rational fears can drive you apart or limit what you can explore together. Overall, phobias or intense fears can be draining and harmful to you, your mental health, and various parts of your life; they don’t serve to benefit you, either, since they are by nature fears of things that likely don’t pose any threat to you.
Tips for overcoming irrational fears
So, now that you know what non-rational fears are and why you may want to work on overcoming them, here are some tips to help you out.
Consider exposure therapy
Exposure therapy is exactly like it sounds. It works by exposing you gradually do the thing that you are afraid of. The important thing to know about exposure therapy, though, is it’s not the same as just confronting your non-rational fear head-on.
So, for example, if you’re irrationally afraid of heights, you wouldn’t just go skydiving. Instead, you might work on exposing yourself to the smallest height until you grow to be more comfortable with it. Then you move on to the next step by moving up the rungs of the ladder. Slowly over time, you can start to become more comfortable with each step, which allows you to take another one.
Exposure therapy involves exposing yourself little by little, one step at a time. This is something that you can try doing on your own, or you can enlist the help of a licensed and trained therapist.
Identify and acknowledge your irrationalfear
There’s a chance that you haven’t fully confronted and identified your non-rational fear. It’s probably something that you try not to think about and work on avoiding. But, if you want to overcome that fear, it can be key to identify what your fear is and where it’s coming from.
This may involve thinking through why you have that fear. It might be that you had a bad experience with something similar in the past or that one of your parents also had a nonrational fear and passed it down to you. Sometimes, identifying what is causing the fear can help you know the best way to overcome it.
Go easy on yourself
Being judgmental of yourself about your fear is likely not going to help you overcome it. If you have been mentally beating yourself up about your fear, it may be time to accept it and let it go.
Try to go easy on yourself and give yourself a break. Accept that you have the fear and accept that there are things you can do to overcome it. It’s not necessarily something that you have to live with long-term.
Don’t allow your feelings to control you
You might find that it’s imperative to learn how to control your feelings if you’re going to learn how to overcome your fear. Just because you feel afraid of something does not mean that there is something actually to be afraid of. Your feelings can, in this case, lie to you. Freeing yourself from being controlled by your feelings can help you realize that you don’t need to be afraid; you may just need to retrain your brain to trust itself rather than your gut reaction.
This doesn’t mean that you try to ignore the way that you’re feeling. But it can also be important to think clearly about the situation and see if your feelings are being truthful or not.
Learn to control your thoughts
Not only might you benefit from learning how to control your feelings, but you may also benefit from learning how to control your thoughts. Your feelings and thoughts can be closely linked. If you allow yourself to think that something is dangerous and that there is a reason to be afraid of it, your feelings will likely follow that.
If you experience the same fearful thoughts repeatedly, it can be helpful to pre-choose some things that you will think about instead. Then, anytime you find yourself having those old thoughts again, you can instantly replace them with something else.
It can also be helpful to write these pre-chosen thoughts down on a piece of paper and keep them close. If you find that you are starting to get stuck in fear and worry, you can pull that sheet of paper out and start reading through the things that are good thoughts for you instead.
Celebrate your success
It’s not always easy to overcome irrational thoughts and fears. So, while you’re working on doing that, it can be beneficial to learn how to celebrate the success that you’re having along the way.
For example, it might not be a big deal for other people to climb up two rungs of a ladder, but if you have a non-rational fear of heights, this could be major for you. So, treat it that way. Reward yourself and celebrate the progress that you’re making at overcoming your non-rational fears.
Find a support group
It can help when you have supportive people along your journey to overcoming your fears. This could mean something as simple as having family and friends who understand how big your fear is to celebrate with you as you make progress.
Or this could mean being part of a group, even an online group, of people who are also working to overcome the same fears. This can be helpful because those who are living with the same experiences may be able to better understand what you’re going through. It can also help you know that you’re not alone, which can be an incredibly comforting feeling.
Talking to an online therapist about irrational fears
If your non-rational fears are getting in the way of your regular life, it may be best to address them head-on. If you cannot progress on overcoming them on your own, therapy can help. As mentioned above, exposure therapy can be an effective way to overcome non-rational fears. However, other therapy options can help you as well.
The best way to find out what treatment options will work well for you may be to contact a therapist and let them know what your goals are. You can pursue options like online therapy to make it simple to access professional support from the comfort of your own home.
The efficacy of online therapy for anxiety disorders
Studies suggest that online therapy can be an effective treatment option for many mental health disorders, including specific phobias. One review of studies focused on online cognitive behavioral therapy (CBT) found that online treatment could successfully improve symptoms in those living with phobias, which means that you too may be able to find some benefit in working with a professional through the web.
Takeaway
Living with a phobia or intense fear can be challenging, but it’s also something that you can feel empowered to take control of. Working with the right professional and slowly exposing yourself to the source of your fear can help lessen some of the weight it might hold. Practice may be your best weapon against a phobia, so remember to be patient with and kind to yourself as you navigate this process.
How do you overcome irrational fears?
First, know that it’s never your fault if you have a fear. Even if fear is irrational, it can be very real to you. The fear response you experience when you encounter fears and phobias is a standard biological reaction meant to protect you from danger. For example, a child can develop a fear of long words (known as hippopotomonstrosesquippedaliophobia), highlighting how fear responses can arise in unexpected ways. This is one example of a rare phobia and is classified as a social phobia by the American Psychological Association.
The first step to overcome it may be to get to know your fear response and start to identify irrational thoughts and anxiety when they show up. For some people, professional help, including therapy or medication, can provide additional support in managing these fears. Then, you can start to face your fears and work through them. When a person experiences a fear response, you might say to yourself, “This is a healthy, normal fear response, and I am grateful that my body produces this fear response to me; however, I am not in danger right now.”
What are the most common irrational fears?
Common fears and phobias include fear of flying, fear of public speaking, and fear of heights, all of which can cause intense anxiety and significant distress in a person. Other common phobias include fear of spiders, fear of losing control, and fear of enclosed spaces or claustrophobia. Social phobia, or social anxiety disorder, is another prevalent fear that often leads to physical symptoms like sweating or rapid heartbeat in social situations. In addition to these well-known fears, there are also rare phobias, such as the fear of buttons (koumpounophobia) or the fear of mirrors (spectrophobia). These phobias can cause people to experience anxiety in specific situations, and treating phobias often involves therapy or other interventions to help manage the associated distress.
How can I stop my fears instantly?
Fears do not go away in an instant. They are a natural response to perceived threats and may be rooted in traumatic events. This is why therapies exist—to help most people assess their fears, work through them, and find effective treatment. However, beyond professional help, here are some ways to self-soothe and face your fears and phobias:
- Use mantras to reframe your mindset and promote positivity, even amidst the stress of life.
- Engage in breathing exercises, which could help reduce anxiety, lower blood pressure, and bring calmness.
- Reframe your thoughts by challenging irrational beliefs and replacing them with logical reasoning.
- Practice relaxation techniques such as mindfulness, meditation, or progressive muscle relaxation to ease symptoms of fear and anxiety.
In some cases, it could also be helpful for most people to envision the worst-case scenario. Often, the worst-case scenario is not as likely or as bad as it initially seems, which is why this technique can be beneficial. It can help a person experiencing anxiety by putting things into perspective. For those who feel unable to cope in the moment, this approach, combined with seeking ways to treat anxiety, can make a meaningful difference in managing fears and feeling less anxious.
How do you address an irrational fear through mental health care?
Irrational fears can significantly impact a person's life, but mental health care offers effective ways to address and manage them. Treatment often involves forms of exposure therapy, where gradual exposure to the feared object or situation helps reduce the severity of the fear over time. This process can desensitize individuals and teach them to respond more calmly.
In addition to exposure therapy, seek the guidance of mental health professionals to pursue more structured ways to face and overcome your fears head-on. They may also incorporate relaxation techniques such as mindfulness, deep breathing, or progressive muscle relaxation to help manage stress and lower blood pressure. For individuals whose fears stem from traumatic events, therapy can also focus on processing those experiences and building resilience.
In some cases, medication may be prescribed for a person to alleviate anxiety and make it easier to engage in therapy. The choice of treatment depends on the severity of the fear, the individual’s history, and their personal goals for recovery. Seeking professional guidance ensures a tailored approach to overcoming irrational fears and improving overall well-being.
What causes specific phobias, generalized anxiety disorder, and related conditions?
A person with anxiety disorders and phobias can have a number of potential contributors, including environmental factors and family history. For specific phobias, some experts believe that the disorder is around 25-65% genetic. Environmental influences like exposure to certain situations, having your fears reaffirmed by others, or a lack of familiarity with something can all contribute to phobias as well. This may occur in children, adolescents, or adults.
Questions to ask your therapist about irrational fears:
When does an irrational fear become a phobia?
An irrational fear becomes a phobia when it causes a person to feel unable to function in everyday life. Phobias involve intense, persistent fear that can lead to symptoms like sweating and trembling. According to the National Institute of Mental Health, phobias occur when fears are disproportionate to the actual threat, often interfering with work or relationships. For example, someone with cynophobia (fear of dogs) or mysophobia (fear of germs) may avoid common activities, which sometimes makes it impossible to cope without treatment.
How does irrational fear affect your mental health?
Irrational fear can negatively impact mental health by triggering depression, anxiety, and feelings of isolation. It can make a person feel ashamed. When untreated, these fears can escalate, leading to avoidance behaviors. For some, a traumatic experience the person experienced as a child may be the root cause, making it crucial to seek treatment. Therapy or medication may help manage symptoms effectively.
Why do people develop phobias?
Phobias often stem from a combination of genetic, environmental, and psychological factors. A traumatic experience—such as being bitten by a dog as a child—can trigger a specific phobia. Additionally, witnessing the reactions of family members with phobias or experiencing traumatic events can contribute to their development. Phobias can also develop after a person encounters a fear-provoking situation at one point in their life, even if the threat is minimal.
Is specific phobia an anxiety disorder?
Yes, specific phobia is classified as an anxiety disorder. It involves an intense, irrational fear of a particular object or situation, such as dogs or heights. These fears cause symptoms like sweating and rapid heartbeats when confronted with the feared stimulus. Specific phobia often requires treatment such as exposure therapy, cognitive-behavioral therapy (CBT), or even medication, like beta blockers, to manage the anxiety response.
What are some common irrational fears?
Common irrational fears include a fear of heights (acrophobia), spiders (arachnophobia), dogs (cynophobia), and open spaces (agoraphobia). However, there are also rare phobias, such as fear of mirrors (spectrophobia) or buttons (koumpounophobia). These fears can develop from negative associations and often lead to avoidance behaviors, anxiety, and isolation.
What's the difference between specific phobia and social anxiety disorder?
A person with a specific phobia involves an intense fear of a particular object or situation, like dogs or heights, or even rare phobias such as fear of long words or fear of mirrors. In comparison, social anxiety disorder is a fear of social situations where a person might feel judged, embarrassed, or humiliated. These can manifest into physical symptoms such as sweating and rapid heartbeat, but a person with social anxiety disorder often deals with challenges related to avoidance of events. Both conditions benefit from treatment like therapy, medication, and relaxation techniques.
What are the five most common anxiety disorders?
The five most common anxiety disorders are:
- Generalized Anxiety Disorder (GAD) – Excessive worry about daily life events.
- Social Anxiety Disorder – Fear of social situations and being embarrassed.
- Panic Disorder – Recurrent panic attacks and fear of future attacks.
- Specific Phobia – Intense fear of specific objects or situations.
- Obsessive-Compulsive Disorder (OCD) – Repetitive thoughts and behaviors often related to fears, such as germs.
- Previous Article
- Next Article