How to tell if you have a phobia

If you have an intense and long-lasting fear of a particular object or situation, you may have a phobia. This can make everyday life challenging and leave you feeling isolated, but you’re not alone. There are treatments that can help you manage your fears and reduce your anxiety.

This can help if:

• you want to know if you have a phobia

• your fear of an object or situation is negatively affecting your life

• you’re looking for practical steps for managing a phobia.

What are phobias?

Fear is a normal and healthy response to threats of physical danger. However, we also experience fear when faced with perceived threats, such as being in an enclosed space or a big crowd. Those fears are called phobias when they get in the way of daily responsibilities, like going to school or work, and cause you to miss out on things you normally enjoy. Sometimes you can be aware that you’re responding to a perceived threat and not an actual one, but you might still be unable to control your anxiety.

Types of phobias and definitions

There are three different kinds of phobia:

• Specific phobia: an intense, irrational fear of an object, animal or experience.

• Social phobia: otherwise known as Social Anxiety Disorder, this is an intense fear of others judging you or being humiliated in a social setting. It’s not the same as shyness, and can be really debilitating.

• Agoraphobia: the fear of leaving home or a perceived safe space. This phobia tends to be associated with panic attacks and the fear of having a panic attack when away from home.

Specific phobias can be categorised according to the object or situation. Common phobias include fear of:

• animals (e.g. snakes, spiders, dogs, insects)

• the natural environment (e.g. heights, storms, water)

• blood, injuries or medical situations (e.g. needles, wounds, medical procedures)

• situations (e.g. planes, elevators, driving)

• other (e.g. choking, loud noises, clowns).

Specific phobias can be linked to causes and triggers that might not occur frequently in everyday life (e.g. snakes). Social phobia and agoraphobia are more complex, as their triggers aren’t as easily identified and are harder to avoid (e.g. crowds).

What are phobia symptoms?

Signs you may have a phobia include:

• being extremely scared of a situation or object on an ongoing basis (six months or more)

• feeling an intense need to avoid or escape from the feared situation or object

• experiencing panic or distress when exposed to the situation or object

• feeling out of control when exposed to the situation or object

• knowing that the fear is unreasonable or exaggerated, but being unable to control your distress.

Feelings of anxiety and distress can be produced just by thinking about the situation or object. Physical phobia symptoms can include:

• sweating

• chest pain or tightness

• abnormal breathing

• pins and needles

• dry mouth

• confusion or disorientation

• nausea or dizziness

• headache.

All phobias can be hard to deal with, but people with complex phobias (social phobia and agoraphobia) are more likely to see an impact on their wellbeing, since the triggers for these phobias are more common and harder to avoid. For example, you might be unable to go to school or work, or avoid seeing friends and family.

Causes of a phobia

Specific phobias usually develop before the age of ten. They might be caused by a frightening early experience with a specific object or situation (e.g. if you were bitten by a dog as a child). Phobias can also start during childhood from witnessing someone close to you with a phobia (e.g. if your parent has a phobia of spiders, you’re more likely to develop the same phobia).

The causes of complex phobias are harder to determine. It’s thought that these kinds of phobias come from a combination of life experiences, personality traits, genetics and family history.

Read more about the causes of phobias and anxiety disorders.

How do I tell the difference between a phobia and a normal fear?

It’s normal to feel a bit nervous about things like spiders, heights, or speaking in front of the class. The main difference is how much it affects your lifeA normal fear might make you feel a bit uneasy or hesitant, but you can usually push through it if you have to. You might say that you hate spiders, but you can still sleep in your room if there’s a tiny one in the corner. A phobia feels like an alarm going off in your brain that you can’t turn off. It’s an intense, overwhelming panic that feels out of proportion to the actual danger. If you’re changing your whole routine, like refusing to go to a friend’s house because they have a pet, or avoiding seeing a doctor due to fear of needles, or avoiding a trip due to fear of flying, it might be a phobia.

When should I seek support around potentially having a phobia?

If your fear is starting to call the shots in your life, it’s a good time to chat with someone. You might want to seek support if:

• you’re spending a lot of time worrying about encountering the thing you're scared of

• the fear is stopping you from doing things you enjoy or need to do (like school, work, or seeing friends)

• your physical reactions (like a racing heart or trouble breathing) feel scary or hard to manage.

How is a phobia diagnosed?

There isn't a medical test someone can do to diagnose you with a phobia. Usually, a GP or a mental health professional (like a psychologist) will ask about what triggers your fear, how long you’ve felt this way, and how it’s affecting your day-to-day life. It’s all about understanding your experience so they can help you find the right tools.

How are phobias treated?

Phobias are really difficult to manage alone, and luckily, you don’t have to – there’s help out there. The first step is to see your GP or mental health professional. You can also get in touch with a professional service online or by phone.

Your professional will work with you to figure out a phobia treatment plan that suits your needs. This could include a combination of therapy, medication and self-management strategies. 

Common ways to manage phobias include:

• Graded exposure. With a professional’s help, you slowly and safely get used to the thing you’re afraid of, starting with just thinking about it, then looking at a photo, and eventually being near it.

• Cognitive behavioural therapy (CBT). This helps you identify the upsetting thoughts your brain has about the fear and swap them for more balanced ones.

• Relaxation techniques. Learning things like deep breathing or mindfulness can help you dial down your body’s stress response when you feel panicked.

Many people find that with the right support, their fear shrinks so much that it no longer bothers them or interferes with their life. Get more information about treatments for anxiety disorders.

Frequently asked questions about phobias