Category: Guides

Lots of people dislike spiders, feel nervous on planes or hate injections. That does not mean they have a phobia. The difference is not how scary the thing is, but how much the fear takes over.

A fear is proportionate

An ordinary fear is uncomfortable but manageable. You might feel tense at the dentist or jump when you see a spider, but you still go, or you deal with it and move on.

A phobia takes over

A phobia is a fear that is out of proportion to the real danger and starts to shape your life. Common signs include:

• you go out of your way to avoid the thing you fear, even when that is inconvenient or costly
• just thinking about it, or seeing a picture, makes you anxious
• you feel physical symptoms such as a racing heart, sweating, shaking or feeling sick
• you know the fear is bigger than the danger, but you cannot switch it off
• it has lasted for months or years

When to get help

If the fear is stopping you doing things you want or need to do, or you spend a lot of time worrying about it, it is worth getting help. You do not need a diagnosis to talk to a specialist.

If you are not sure how strong your fear is, the free tests on Phobia Guru can give you a rough guide.

This guide is general information, not medical advice. If your fear comes with panic attacks, low mood or anything that worries you about your health, please speak to your GP or doctor. In the UK you can call NHS 111, and in an emergency call 999.

When you have lived with a fear for years, it is natural to want to know whether it can ever really go away. You deserve a straight answer rather than a sales pitch.

The honest answer

Phobias are widely seen as one of the most treatable kinds of anxiety, and many people find their fear fades to the point where it no longer affects their life. But nobody can honestly promise that for you before they have met you. Be wary of anyone who guarantees a cure.

The NHS puts it carefully: treatment can help you manage your symptoms. In practice, “better” can mean very different things for different people.

What “better” usually looks like

• you can do the thing you have been avoiding, even if you still feel a flicker of nerves
• the fear stops taking up space in your head days or weeks beforehand
• you stop planning your life around it
• for some people, the fear simply stops being a thing at all

What makes the biggest difference

• Getting help sooner. Fears tend to spread over time, so earlier is usually easier.
• The right specialist. Someone experienced with phobias, whom you feel comfortable with, in a language you think in.
• Practice between sessions. Small steps in real life help new responses stick.
• Looking after the basics. Sleep, caffeine and stress all affect how anxious you feel.

If the fear has been there all your life

That is very common, and it does not mean it is too late. Many people who come for help have had their fear since childhood.

This guide is general information, not medical advice. If your fear comes with panic attacks, low mood or anything that worries you about your health, please speak to your GP or doctor. In the UK you can call NHS 111, and in an emergency call 999.

If you have a phobia, it can feel like you are the only one. You are not. The fears below are among the ones specialists see most often, and every one of them is something people get help with every day.

Each link opens a free, detailed guide on our partner site Phobia Guru, with a short test to see how strong your fear is.

Fear of flying

One of the most common fears, often linked to a fear of being trapped or not being in control.

Fear of spiders

Arachnophobia is one of the most common phobias, and specific animal phobias like this often respond well to treatment.

Fear of needles

Can stop people having blood tests, vaccinations and dental work, which makes it worth tackling.

Fear of being sick

Emetophobia often affects eating, travel and family life far more than people around you realise.

Fear of heights

Acrophobia can make balconies, bridges, ladders and even escalators feel impossible.

Fear of the dentist

Many people avoid check-ups for years because of it, so dental problems can build up.

Fear of driving

Sometimes starts after an accident or a near miss, and can shrink your independence.

Fear of public speaking

Very common, and it can hold careers back more than people expect.

Fear of dogs

Can make parks, visits to friends and even walking down the street stressful.

Fear of small spaces

Claustrophobia can affect lifts, tube trains, MRI scans and crowded rooms.

Fear of birds

Often worse in cities, parks and seaside towns where birds come close.

Fear of blood

Unusual because it can make some people faint rather than run, which is worth telling any specialist about.

Do not see your fear here?

There are hundreds of named phobias. If yours is not listed, try Fear Finder, a free game that tries to guess your fear in fewer than 15 questions, or simply choose “Something else” in our intake.

This guide is general information, not medical advice. If your fear comes with panic attacks, low mood or anything that worries you about your health, please speak to your GP or doctor. In the UK you can call NHS 111, and in an emergency call 999.

If you have decided you want help with a fear, the next question is usually “which kind?” The good news is that there are several routes, and you do not have to get it perfect first time.

Self-help

For milder fears, self-help can make a real difference. That includes learning about the fear, practising slow breathing, gradually spending a little more time around the thing you fear, and talking to someone you trust. Our partner site Phobia Guru has free guides and tests for hundreds of specific fears.

CBT and exposure therapy

Cognitive behavioural therapy (CBT) helps you notice and change the thoughts and habits that keep a fear going. It often includes exposure therapy, where you face the fear in small, planned steps. In England you can refer yourself to NHS Talking Therapies without seeing your GP first.

Hypnotherapy

Clinical hypnotherapy uses a calm, focused state to help you rehearse feeling relaxed around the thing you fear. Many people like it because it feels gentle and you do not have to face the real thing straight away. Read what to expect from hypnotherapy for phobias.

Medicines

Medicines are not usually the first treatment for a specific phobia, but a GP may sometimes prescribe something, for example to help with anxiety or before a one-off situation. Always talk to your GP about medicines, and never stop or change a prescription without their advice.

How to choose where to start

• If the fear is mild and you are motivated, try self-help first.
• If it is stopping you living normally, speak to a specialist.
• If you feel low, very anxious most of the time or have panic attacks, start with your GP.
• Choose an approach that feels right for you. You are more likely to stick with it.

The NHS guide to treating phobias is a good, independent overview of the options.

This guide is general information, not medical advice. If your fear comes with panic attacks, low mood or anything that worries you about your health, please speak to your GP or doctor. In the UK you can call NHS 111, and in an emergency call 999.

Choosing someone to help with a phobia can feel like a big decision, especially when you have lived with the fear for a long time. A few simple questions can help you find someone you can trust.

Questions to ask

• How much of your work is with phobias? Someone who helps people with fears every week will have seen problems like yours before.
• What qualifications do you hold? Look for proper training in their approach, such as a clinical psychology, CBT or clinical hypnotherapy qualification.
• How do you work? They should be able to explain their approach in plain words.
• Can we work online? If travel is difficult, or you want someone who speaks your language, online sessions open up far more choice.
• What happens in the first session, and what does it cost? You should know what you are paying for before you start.

Good signs

• they listen more than they talk in the first conversation
• they are clear about what they can and cannot help with
• they suggest you speak to your GP if anything sounds medical
• they let you go at your own pace

Red flags

• a guaranteed cure, or a promise that one session will fix everything
• pressure to pay for a large block of sessions before you have even met
• telling you to stop medication or ignore your doctor
• no clear qualifications or experience they are willing to tell you about

Language matters

Talking about a fear is personal. Many people find it much easier in their first language, and the right specialist for you may not be the nearest one. Working online means you can choose someone who speaks your language, wherever they are.

How we choose who we recommend

We only recommend specialists we know personally, who work with phobias every day and never promise a cure. You can read who runs Phobia Expert and who we recommend.

This guide is general information, not medical advice. If your fear comes with panic attacks, low mood or anything that worries you about your health, please speak to your GP or doctor. In the UK you can call NHS 111, and in an emergency call 999.

If you have only seen hypnosis on stage or on television, the idea of using it for a phobia might sound strange. Clinical hypnotherapy is very different. It is calm, collaborative and you stay in control throughout.

How it works, in plain words

A phobia is an automatic reaction. Your mind has learned to link something, such as flying, needles or dogs, with danger, and it sets off the alarm before your thinking brain has a chance to step in. Hypnotherapy works with that automatic level. In a relaxed, focused state, you rehearse meeting the thing you fear while feeling calm, so your mind can start to learn a new response.

What a session feels like

Most people describe it as feeling deeply relaxed, a bit like the moment just before you fall asleep, while still being aware of everything around them. You can hear the therapist, you can speak, and you can open your eyes and stop at any point. Nobody can make you do anything you do not want to do.

A typical session starts with a conversation about your fear and your goals, then moves into the hypnosis itself, and ends with time to talk about how it went.

Common myths

• “I will lose control.” You will not. You stay aware and in charge the whole time.
• “I cannot be hypnotised.” Most people can enter a relaxed, focused state. It is a skill that usually gets easier with practice.
• “It is a quick fix.” Some people notice a big change quickly, others need several sessions. A good hypnotherapist will never promise a cure.

Is it recognised?

The NHS page on treating phobias lists hypnotherapy as one of the treatment options for phobias, alongside talking therapies such as CBT. It can be used on its own or alongside other help.

Choosing a hypnotherapist

Look for someone with a recognised clinical qualification, real experience with phobias and an honest approach. Our guide on how to choose a phobia specialist has a list of questions to ask.

This guide is general information, not medical advice. If your fear comes with panic attacks, low mood or anything that worries you about your health, please speak to your GP or doctor. In the UK you can call NHS 111, and in an emergency call 999.

For a lot of people with a phobia, getting to an appointment is part of the problem. The travel, the waiting room and the idea of sitting in a stranger’s office can all add to the anxiety before you even start. Online sessions remove most of that.

How online sessions work

Most online phobia therapy happens over a video call, usually Zoom. You join from a quiet room at home on a laptop, tablet or phone. The session itself is much like being in the room: you talk, the therapist listens and guides you, and you work on the fear together.

What you need

• a quiet, private space where you will not be interrupted
• a reliable internet connection
• headphones, which help you hear clearly and stay focused
• a comfortable chair

Is it as effective as face to face?

Many specialists, including the people we recommend, find online sessions work just as well as face-to-face ones for most phobias. Being in your own familiar space can even make it easier to relax and focus. If you would still prefer to meet in person, ask, as some therapists offer both. Adam Cox, for example, works mostly online but also sees people in Hertfordshire at the same price.

Who it suits

• people who live far from a specialist, or in another country
• people whose fear makes travel hard, such as a fear of driving or of public transport
• busy people who cannot easily take time off for appointments
• anyone who would rather talk in their own language than settle for whoever is local

Getting help in your own language

One of the biggest advantages of working online is that you can choose a specialist who speaks your language, wherever they are based. Talking about something as personal as a fear is much easier in the language you think in. That is why our intake asks which language you would like your sessions in.

This guide is general information, not medical advice. If your fear comes with panic attacks, low mood or anything that worries you about your health, please speak to your GP or doctor. In the UK you can call NHS 111, and in an emergency call 999.

If you have a phobia, you probably already know the fear does not make sense. You can tell yourself that the plane is safe, the spider is harmless or the injection takes two seconds, and your body still reacts as if your life is at risk. That gap between what you know and what you feel is exactly what a phobia therapist works on.

What a phobia therapist is

“Phobia therapist” is not one protected job title. It usually means a professional who specialises in fears and phobias, such as a clinical psychologist, a CBT therapist, a counsellor or a clinical hypnotherapist. What they share is experience of helping people with the same kind of problem you have, again and again.

What happens in a first session

A good first session is mostly a conversation. A phobia therapist will usually want to understand:

• what you are afraid of, and exactly which situations set it off
• when it started, if you know, and how it has changed over time
• what you avoid because of it, and what that is costing you
• what you have already tried
• what you would like to be able to do once it is under control

Nobody should push you to face your fear in the first session before you are ready. Feeling a little nervous beforehand is normal, and a good therapist will expect it.

The main approaches

Most phobia therapists draw on one or more of these:

• Cognitive behavioural therapy (CBT), which looks at the thoughts and habits that keep the fear going.
• Exposure therapy, often part of CBT, where you face the fear in small, planned steps until it loses its grip.
• Clinical hypnotherapy, which uses a calm, focused state to help you rehearse feeling relaxed around the thing you fear. Read more about hypnotherapy for phobias.

The NHS page on treating phobias lists talking therapies such as CBT, and hypnotherapy, as options, along with self-help and, in some cases, medicines from your GP.

How many sessions it takes

It depends on the person and the fear. A single, specific fear such as spiders or needles often needs fewer sessions than a fear that has spread into many areas of life. Any honest therapist will talk you through what is realistic for you rather than promise a set number.

Do you need one?

If the fear is stopping you doing things you want or need to do, such as travelling, seeing a doctor or dentist, going to work or enjoying time with family, it is worth getting help. You do not need to wait until it gets worse.

This guide is general information, not medical advice. If your fear comes with panic attacks, low mood or anything that worries you about your health, please speak to your GP or doctor. In the UK you can call NHS 111, and in an emergency call 999.