A phobia is a strong, overwhelming fear of something that most people wouldn’t see as dangerous. It’s a type of anxiety disorder.
You might have a phobia of a situation, object, place or feeling. Even if you know it’s safe, your phobia can still make you feel panicked or like you need to get away. For example, you might:
Usually, a phobia is triggered by being exposed to the thing you’re scared of. But you might also feel triggered just thinking or talking about it. Often, people with phobias try to avoid the thing they're scared of completely.
You might have been told that your fear is “silly” or that you should be able to control it. This can be really upsetting, especially when the fear feels so real and intense to you. But having a phobia doesn’t mean you’re weak or overreacting – it means your brain is responding to fear in a very strong way. Phobias can be intense. They can stop you doing everyday things, affect your relationships or make you feel like you're not in control. But with the right support, most phobias can be treated successfully. Our guide is here to help you understand what you're going through and find a way forward.
Lots of people have fears or strong aversions – that’s completely normal. But a fear or an aversion might become a phobia if:
If this sounds familiar, it could be a good time to speak to your GP and get some support.
Some common types of specific phobia include:
Like fear of dogs, insects, snakes or rodents.
Like fear of heights, deep water, darkness, storms or germs.
Like fear of flying, lifts, going to the dentist, tunnels or small spaces (claustrophobia).
Like fear of blood, vomit (emetophobia), injections, choking or medical procedures.
Like fear of sexual acts, nudity, getting pregnant, or contracting sexually transmitted infections.
Like fear of certain foods, objects or people in costumes.
These are just some examples. Phobias can be about all sorts of things, from clowns or balloons to buttons or mirrors. Your phobia might not be on this list, but that doesn’t mean you don’t deserve support.
The two most common complex phobias are social phobia and agoraphobia.
If you have social phobia, you might feel an intense fear in social situations and try to avoid them. You could find yourself worrying about a social interaction before, during and after it happens. You might be worried about being judged, saying the wrong thing, or looking anxious in front of others.
Everyday things might feel really difficult, like:
This kind of phobia can affect your self-esteem and make it hard to build relationships or feel part of a group. But support is available, and lots of people recover with help.
Agoraphobia is often thought of as a fear of open spaces, but it’s more about feeling anxious in places where it might be hard to escape or get help if something goes wrong.
You might feel anxious about:
Sometimes, this fear can become so strong that you avoid certain places or stop going out altogether.
Phobias can feel different for everyone. Some people experience mild anxiety, while others might have really intense symptoms that affect their daily life.
Some people hide how much their fear affects them, especially if they worry others won’t understand. You might seem fine on the outside but feel very anxious inside.
In general, a phobia causes strong feelings of fear and anxiety when you’re faced with the object or situation you're scared of. If your phobia is severe, even thinking about it can trigger symptoms.
Phobias can cause a range of physical symptoms, like:
These physical symptoms can sometimes build into a panic attack. This can feel sudden and intense, and it might be frightening, but it isn’t dangerous. Often, phobia-related panic attacks happen because you’ve been exposed to the fear, thoughts of the fear, or fear of the fear itself. While facing your fears is an important part of recovery, pushing yourself too far can lead to a panic attack. It’s important to face your fears gradually and with support.
Phobias can also affect how you feel and think. You might experience:
Phobias can have a big impact on your mental health and the way you live day-to-day, especially if you experience them regularly. For example, you might:
These impacts can be especially difficult if you have a complex phobia, like agoraphobia or social phobia. But with the right support and treatment, it’s possible to manage your symptoms and feel better.
Phobias can be especially hard at school, college or university. You might struggle in classrooms, exam halls or busy spaces, or feel pressure to keep going even when you’re overwhelmed. Over time, this can lead to missing lessons, falling behind, or feeling different from your peers. You might also feel isolated or left out, especially if your phobia stops you from doing things other people your age seem to manage easily. It’s normal to feel frustrated or sad about missing out on experiences – that doesn’t mean you’re failing.
If you need support, our guides can help.
Phobias don’t always have a clear cause. Some people can point to a specific moment that triggered their fear, while others aren’t sure why it started. But there are a few things that can make someone more likely to develop a phobia.
If something frightening or upsetting happened in the past, it might lead to a phobia. For example:
Even if it happened years ago, the memory can still affect how you feel now.
Sometimes phobias develop because of things we see or experience in early life. For example:
If you had a strong reaction to something in the past, like a panic attack, you might start to fear reacting that way again in a similar situation. You might worry about losing control or about how other people responded at the time.
Ongoing stress can affect how you cope with everyday situations. Over time, this can make you feel more fearful or anxious, and that fear can develop into a phobia.
Some people may be more likely to develop phobias because of their genes or how their brain processes fear. You might simply be more sensitive to anxiety than others. That’s okay – everyone’s experiences are different.
If you’re neurodivergent, like being autistic or having ADHD, you might experience anxiety more often than other people. This can include strong fears or phobias.
There isn’t one clear reason for this, and research is still ongoing. But some experiences that lots of neurodivergent people share may help explain why fears can feel more intense or harder to manage. For example:
If you’re neurodivergent, these fears aren’t a sign that something is “wrong” with you. They can be understandable responses to a world that feels overwhelming or unpredictable. If you want more support, our guides can help.
Not knowing the cause of your phobia doesn’t make it any less real. And it doesn’t mean you can’t get support – you can still get treatment and support if you’re not sure when or how a phobia began.
For some people, understanding where a phobia comes from can help. But for others, it’s more helpful to focus on learning how to manage it and feel more in control again. Focus on whatever works for you.
Self-help can be a really effective way to manage or overcome your phobia. There’s no one-size-fits-all approach, and you might need to try a few different things to see what feels right for you. Here are some things you can try:
Learning to calm your body when you’re feeling fearful or anxious can help you feel more in control. You could try:
You might need to try a few techniques before you find what works best for you.
This means slowly and gently facing the thing you're afraid of, one small step at a time. Over time, this can help your fear feel more manageable. For example, if you're scared of dogs, you might start by looking at a photo of a dog, then watching a video, then seeing a dog from a distance.
Go at your own pace. There’s no pressure to rush or push yourself too far and if anything feels overwhelming, it’s okay to stop and take a break.
If you find that completing these tasks alone is hard work, it might be helpful to include others in your recovery journey. For example, if you have a fear of spiders, typing “spiders” into a search engine and seeing everything that comes up could feel overwhelming. Instead, ask a friend to look for images of cartoon spiders on the internet, then slowly as them to start showing you more realistic spiders.
If you’d prefer more support, a therapist can guide you through a structured version of this approach, called exposure therapy. You can usually access this by speaking to your GP or referring yourself to an NHS talking therapy service. Working with a therapist can support you to stay focused on your goals and help you when things feel too much.
Taking care of your body can make it easier to manage anxiety in general. Try to:
Talking to other people who’ve experienced phobias can help you feel less alone. They might have helpful tips to share too.
You can search for self-help groups on the Triumph Over Phobia UK website. Their groups use cognitive behavioural therapy (CBT) and exposure tools to support people with phobias and OCD. Groups are available for anyone aged 16 and over who is experiencing a phobia.
There are free guides and tools that can help you work through your fears. You could start with the NHS phobia self-help guide.
Here are some other online resources you might find helpful.
If you have emetophobia (fear of being sick), Quiet Mind Solutions has online resources for gradual exposure to vomiting that may help. Start with their exposure to photos tool before building up to video exposures.
When you’re dealing with a phobia, progress doesn’t always move in one direction. You might feel braver one day and more anxious the next. Sometimes a fear doesn’t fully disappear but slowly becomes easier to live with.
That doesn’t mean you’re going backwards or failing. Any step forward counts – even if it’s small or doesn’t last. What matters is going at a pace that feels manageable for you and being kind to yourself along the way.
Many people with a phobia don’t need treatment. Sometimes avoiding the thing you’re afraid of can be enough to manage it day-to-day. But over time, avoiding it can make the fear feel even stronger and start to affect more parts of your life.
If your phobia is having a big impact on your life, or it’s something that’s hard to avoid, it’s a good idea to speak to your GP. They can help you understand what’s going on and talk you through your treatment options. Most phobias can be treated successfully and getting support can make a big difference.
When you speak to your GP, they might:
There are a few different types of treatment available for phobias, including:
CBT is a common and effective treatment for many types of phobia. It focuses on how your thoughts, feelings and behaviours are connected. A therapist can help you challenge unhelpful thoughts and find practical ways to manage your fears.
Your GP may be able to refer you for CBT, but you can also refer yourself directly to an NHS talking therapy service in many parts of the UK.
This is often used as part of CBT, especially for specific phobias. It involves gradually and safely facing the thing you’re afraid of, with support from a therapist. Over time, this can help reduce your fear.
For example, if you have a fear of snakes, you might start by reading about them, then looking at pictures, then watching videos, and eventually working towards seeing or being near one in real life.
Exposure therapy only happens with your consent. You’ll never be forced to do something you’re not ready for.
Some people find hypnotherapy helpful for managing phobias. It involves using deep relaxation and guided techniques to explore and change subconscious thoughts and behaviours.
Hypnotherapy isn’t available through the NHS in most areas. If you’re considering this option, it’s important to find a qualified and trustworthy practitioner. Ask your doctor or therapist for advice.
Medication isn’t usually the first treatment for phobias. But it might be offered if your phobia causes severe anxiety, especially while you're on a waiting list for therapy.
The main types of medication that can be used are:
If you’re prescribed medication, your doctor should explain exactly what it’s for and any possible side effects.
If you feel too anxious to book or attend an appointment, here are some things that might help:
Runs a network of local self-help groups for anyone aged 16+ who has a phobia, OCD or an anxiety disorder.
Supports people struggling with panic attacks, phobias, obsessive compulsive disorder (OCD) and other anxiety-related issues - and provides support and information for their carers.
Call 01952 680835 for a recorded breathing exercise to help you through a panic attack (available 24/7).
If you’re under 19 you can confidentially call, chat online or email about any problem big or small.
Sign up for a free Childline locker (real name or email address not needed) to use their free 1-2-1 counsellor chat and email support service.
Can provide a BSL interpreter if you are deaf or hearing-impaired.
Hosts online message boards where you can share your experiences, have fun and get support from other young people in similar situations.
This page was reviewed in March 2026.
It was co-created with young people with lived experience of phobias.
We will next review the page in 2029.
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