A phobia (from the Greek: φόβος, Phóbos, meaning "fear" or "morbid fear") is, when used in the context of clinical psychology, a type of anxiety disorder, usually defined as a persistent fear of an object or situation in which the sufferer commits to great lengths in avoiding, typically disproportional to the actual danger posed, often being recognized as irrational.
In the event the phobia cannot be avoided entirely, the sufferer will endure the situation or object with marked distress and significant interference in social or occupational activities
(Source:http://en.wikipedia.org/wiki/Phobia
These types of fears can obstruct the individual’s life and escort to significant stress and anxiety.There are many types of phobias of which ten types of phobias are listed below:
1. Arachnophobia – dread of spiders
According to the survey, fifty percentage of feminine and ten percentage of masculine have a dread of spiders. Generally, the populace with Arachnophobia feels uncomfortable to dwell in the area where they address the presence of spiders such as webs. In some severe cases, the movies and realistic picture of spider can stir up fear.
2. Social phobia – panic of social events
It is evaluated that social phobia occupies nearly fifteen million inhabits of America. Both, women and men are similar to promote this kind of disorder and it basically starts in childhood or premature adolescence. A person has a fear of communicating or speaking uncomfortable in informal and formal events. In addition, they have a fear of drinking or eating before others.
3. Aerophobia – dread of flying
The dread of flying is projected to affect nearly twenty five percent of the populace. It is an irregular and constant fear of flying.
4. Agoraphobia – alarm of crowds, open grounds and uncontrolled social events
Agoraphobia occupies severe fear and it intends to avoid the place or circumstance where help unavailable and escape is questionable. It is generally occupies the majority adults who stayed in the age group of 18 and 35 than others.
5. Claustrophobia – panic of being wrapped up in tiny curbed spaces
Claustrophobia is normally related with the suffocation and the fear occupies the person while under the suffocated area and lack of air.
6. Acrophobia – dread of Heights
Acrophobia is an irrational panic of heights which can be hazardous, as patients can feel a panic attack in an elevated point and become extreme nervous to step down themselves safely.
7. Nyctophobia – Panic of the dark
This kind of fear is usual and it common and temporarily occupy the children. If it sustains for more than six months and it reported extend stress and it is minimal in adults.
8. Brontophobia – Fear of lightening/thunder
Brontophobia is an unusual and relentless panic of thunder which causes nervousness although patients address that thunder creates any harm to them owing to the safer dwelling. They may react and cause extreme anxiety while they are outdoors in a thunderstorm. They can react indoors in various actions such as hide themselves beneath desks/beds, behind closets or sofas and so forth.
9. Necrophobia – Dread of dead related things or death
It is a panic of dead related things or death occurrences not only their relatives but also they view the dead bodies or ceremonies related to the death. They have an extreme fear while crosses the cemetery or burial grounds. They have a dreadful dream related to the death, if they address any kind of death related things in the day.
10. Aquarphobia – Dread of water
Acrophobia is an irrational panic and sustains dread of water which is uncontrolled or disturbs the routine life. They may keep away from the actions such as swimming, boating and even visiting the beaches.
You can refer the following website for a list of many known phobias and their meanings:
http://www.buzzle.com/articles/list-of-all-phobias-and-their-meanings.html
You can refer the following website for a list of many known phobias and their meanings:
http://www.buzzle.com/articles/list-of-all-phobias-and-their-meanings.html
Signs and symptoms of phobias
The symptoms of a phobia can range from mild feelings of apprehension and anxiety to a full-blown panic attack. Typically, the closer you are to the thing you’re afraid of, the greater your fear will be. Your fear will also be higher if getting away is difficult.
Physical signs and symptoms of a phobia
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Emotional signs and symptoms of a phobia
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When to seek help for phobias and fears
Although phobias are common, they don’t always cause considerable distress or significantly disrupt your life. For example, if you have a snake phobia, it may cause no problems in your everyday activities if you live in a city where you are not likely to run into one. On the other hand, if you have a severe phobia of crowded spaces, living in a big city would pose a problem.
If your phobia doesn’t really impact your life that much, it’s probably nothing to be concerned about. But if avoidance of the object, activity, or situation that triggers your phobia interferes with your normal functioning or keeps you from doing things you would otherwise enjoy, it’s time to seek help.
Consider treatment for your phobia if:
- It causes intense and disabling fear, anxiety, and panic.
- You recognize that your fear is excessive and unreasonable.
- You avoid certain situations and places because of your phobia.
- Your avoidance interferes with your normal routine or causes significant distress.
- You’ve had the phobia for at least six months.
Self-help or therapy for phobias: which treatment is best?
When it comes to treating phobias, self-help strategies and therapy can both be effective. What’s best for you depends on a number of factors, including the severity of your phobia, your insurance coverage, and the amount of support you need.
As a general rule, self-help is always worth a try. The more you can do for yourself, the more in control you’ll feel—which goes a long way when it comes to phobias and fears. However, if your phobia is so severe that it triggers panic attacks or uncontrollable anxiety, you may want to get additional support.
The good news is that therapy for phobias has a great track record. Not only does it work extremely well, but you tend to see results very quickly—sometimes in as a little as 1-4 sessions.
However, support doesn’t have to come in the guise of a professional therapist. Just having someone to hold your hand or stand by your side as you face your fears can be extraordinarily helpful.
However, support doesn’t have to come in the guise of a professional therapist. Just having someone to hold your hand or stand by your side as you face your fears can be extraordinarily helpful.
Phobia treatment tip 1: Face your fears, one step at a time
It’s only natural to want to avoid the thing or situation you fear. But when it comes to conquering phobias, facing your fears is the key. While avoidance may make you feel better in the short-term, it prevents you from learning that your phobia may not be as frightening or overwhelming as you think. You never get the chance to learn how to cope with your fears and experience control over the situation. As a result, the phobia becomes increasingly scarier and more daunting in your mind.
Exposure: Gradually and repeatedly facing your fears
The most effective way to overcome a phobia is by gradually and repeatedly exposing yourself to what you fear in a safe and controlled way. During this exposure process, you’ll learn to ride out the anxiety and fear until it inevitably passes.
Through repeated experiences facing your fear, you’ll begin to realize that the worst isn’t going to happen; you’re not going to die or “lose it”. With each exposure, you’ll feel more confident and in control. The phobia begins to lose its power.
Successfully facing your fears takes planning, practice, and patience. The following tips will help you get the most out of the exposure process.
Climbing up the “fear ladder”
If you’ve tried exposure in the past and it didn’t work, you may have started with something too scary or overwhelming. It’s important to begin with a situation that you can handle, and work your way up from there, building your confidence and coping skills as you move up the “fear ladder.”
Facing a fear of dogs: A sample fear ladder
- Step 1: Look at pictures of dogs.
- Step 2: Watch a video with dogs in it.
- Step 3: Look at a dog through a window.
- Step 4: Stand across the street from a dog on a leash.
- Step 5: Stand 10 feet away from a dog on a leash.
- Step 6: Stand 5 feet away from a dog on a leash.
- Step 7: Stand beside a dog on a leash.
- Step 8: Pet a small dog that someone is holding.
- Step 9: Pet a larger dog on a leash.
- Step 10: Pet a larger dog off leash.
- Make a list. Make a list of the frightening situations related to your phobia. If you’re afraid of flying, your list (in addition to the obvious, such as taking a flight or getting through takeoff) might include booking your ticket, packing your suitcase, driving to the airport, watching planes take off and land, going through security, boarding the plane, and listening to the flight attendant present the safety instructions.
- Build your fear ladder. Arrange the items on your list from the least scary to the most scary. The first step should make you slightly anxious, but not so frightened that you’re too intimidated to try it. When creating the ladder, it can be helpful to think about your end goal (for example, to be able to be near dogs without panicking) and then break down the steps needed to reach that goal.
- Work your way up the ladder. Start with the first step (in this example, looking at pictures of dogs) and don’t move on until you start to feel more comfortable doing it. If at all possible, stay in the situation long enough for your anxiety to decrease. The longer you expose yourself to the thing you’re afraid of, the more you’ll get used to it and the less anxious you’ll feel when you face it the next time. If the situation itself is short (for example, crossing a bridge), do it over and over again until your anxiety starts to lessen. Once you’ve done a step on several separate occasions without feeling too much anxiety, you can move on to the next step. If a step is too hard, break it down into smaller steps or go slower.
- Practice. It’s important to practice regularly. The more often you practice, the quicker your progress will be. However, don’t rush. Go at a pace that you can manage without feeling overwhelmed. And remember: you will feel uncomfortable and anxious as you face your fears, but the feelings are only temporary. If you stick with it, the anxiety will fade. Your fears won’t hurt you.
If you start to feel overwhelmed…
While it’s natural to feel scared or anxious as you face your phobia, you should never feel overwhelmed by these feelings. If you start to feel overwhelmed, immediately back off. You may need to spend more time learning to control feelings of anxiety (see the relaxation techniques below), or you may feel more comfortable working with a therapist.
Phobia treatment tip 2: Learn relaxation techniques
As you’ll recall, when you’re afraid or anxious, you experience a variety of uncomfortable physical symptoms, such as a racing heart and a suffocating feeling. These physical sensations can be frightening themselves—and a large part of what makes your phobia so distressing. However, by learning and practicing relaxation techniques, you can become more confident in your ability to tolerate these uncomfortable sensations and calm yourself down quickly.
Relaxation techniques such as deep breathing, meditation, and muscle relaxation are powerful antidotes to anxiety, panic, and fear. With regular practice, they can improve your ability to control the physical symptoms of anxiety, which will make facing your phobia less intimidating. Relaxation techniques will also help you cope more effectively with other sources of stress and anxiety in your life.
A simple deep breathing relaxation exercise
When you’re anxious, you tend to take quick, shallow breaths (also known as hyperventilating), which actually adds to the physical feelings of anxiety. By breathing deeply from the abdomen, you can reverse these physical sensations. You can’t be upset when you’re breathing slowly, deeply, and quietly.
Within a few short minutes of deep breathing, you’ll feel less tense, short of breath, and anxious.
Within a few short minutes of deep breathing, you’ll feel less tense, short of breath, and anxious.
- Sit or stand comfortably with your back straight. Put one hand on your chest and the other on your stomach.
- Take a slow breath in through your nose, counting to four. The hand on your stomach should rise. The hand on your chest should move very little.
- Hold your breath for a count of seven.
- Exhale through your mouth to a count of eight, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
- Inhale again, repeating the cycle until you feel relaxed and centered.
Try practicing this deep breathing technique for five minutes twice day. You don’t need to feel anxious to practice. In fact, it’s best to practice when you’re feeling calm until you’re familiar and comfortable with the exercise. Once you’re comfortable with this deep breathing technique, you can start to use it when you’re facing your phobia or in other stressful situations.
Phobia treatment tip 3: Challenge negative thoughts
Learning to challenge unhelpful thoughts is an important step in overcoming your phobia. When you have a phobia, you tend to overestimate how bad it will be if you’re exposed to the situation you fear. At the same time, you underestimate your ability to cope.
The anxious thoughts that trigger and fuel phobias are usually negative and unrealistic. It can help to put these thoughts to the test. Begin by writing down any negative thoughts you have when confronted with your phobia. Many times, these thoughts fall into the following categories:
- Fortune telling. For example, “This bridge is going to collapse;” “I’ll make a fool of myself for sure;” “I will definitely lose it when the elevator doors close.”
- Overgeneralization. “I fainted once while getting a shot. I’ll never be able to get a shot again without passing out;” “That pit bull lunged at me. All dogs are dangerous.”
- Catastrophizing. “The captain said we’re going through turbulence. The plane is going to crash!” “The person next to me coughed. Maybe it’s the swine flu. I’m going to get very sick!”
Once you’ve identified your negative thoughts, evaluate them. Use the following example to get started.
Negative thought: “The elevator will break down and I’ll get trapped and suffocate.”
Is there any evidence that contradicts this thought?
Is there any evidence that contradicts this thought?
- “I see many people using the elevator and it has never broken down.”
- “I cannot remember ever hearing of anyone dying from suffocation in an elevator.”
- “I have never actually been in an elevator that has broken down.”
- “There are air vents in an elevator which will stop the air running out.”
Could you do anything to resolve this situation if it does occur?
- “I guess I could press the alarm button or use the telephone to call for assistance.”
Are you making a thinking error?
- “Yes. I’m fortune telling, as I have no evidence to suggest that the elevator will break down.”
What would you say to a friend who has this fear?
- “I would probably say that the chances of it happening are very slim as you don’t see or hear about it very often.”
Source: Mood Juice
It’s also helpful to come up with some positive coping statements that you can tell yourself when facing your phobia. For example:
- “I’ve felt this way before and nothing terrible happened. It may be unpleasant, but it won’t harm me.”
- “If the worst happens and I have a panic attack while I’m driving, I’ll simply pull over and wait for it to pass.”
- “I’ve flown many times and the plane has never crashed. In fact, I don’t know anyone who’s ever been in a plane crash. Statistically, flying is very safe.”
Courtesy and for other details: http://www.helpguide.org/mental/phobia_symptoms_types_treatment.htm
