Coping Guide
Coping With a Phobia
Coping with a phobia can feel impossible when even thinking about the thing you fear brings on panic. The NHS describes phobias as an anxiety condition usually caused by a particular object or situation, such as animals, heights, flying or small spaces. Some affect daily life more than others, and there are things you can do, as well as treatments that help.
What a phobia can feel like
The NHS lists symptoms such as severe anxiety and worry, dizziness, a pounding or unusual heartbeat, chest tightness, feeling sick, trembling, and an intense fear that you may faint, lose control or die.
Coping with a phobia day to day
- Use breathing exercises to calm your body when fear rises
- Talk to someone you trust about your phobia
- Consider a self-help group, online or in person, to hear from others with similar fears
- Cut down caffeine and energy drinks later in the day, which can make anxiety and sleep worse
- If it feels manageable, try small steps toward the fear, such as looking at a picture before seeing the real thing
Why avoidance keeps fear going
Avoiding the thing you fear brings relief, but it also means you never learn that you can cope with it. Many people work on a phobia by facing it gradually, in planned steps at their own pace, ideally with a professional for stronger phobias.
When to get help
See a doctor if you think you have a phobia and it affects your life. The NHS describes talking therapies such as CBT as one of the treatments for phobias. If fear is leading to panic attacks, see the panic attack guide linked below.
Sources & further reading
Frequently asked questions
What is a phobia?+
The NHS describes a phobia as an anxiety condition usually caused by a particular object or situation, such as animals or heights.
What causes phobias?+
The NHS says it is not always clear, but many are linked to a frightening event or stressful situation, and they usually start in childhood or early adulthood.
Can I face a phobia on my own?+
Small, gradual steps can help with milder fears. For phobias that affect your life, talking therapy with a professional is a common route.
Can breathing exercises help with a phobia?+
The NHS suggests breathing exercises to help you relax when anxiety rises.
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