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.
Not sure where to start?
Answer three quick questions and we will match you with a phobia specialist who works in your language. You also get a free hypnosis session to help calm anxious moments.
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.