Conquering Phobias: Effective Mental Health Treatments and Therapies

BY: Neighbors’ Consejo |

What are the best strategies for conquering phobias that affect millions of people worldwide? As phobias can severely limit one’s daily life, understanding the most effective mental health treatments and therapies is crucial. But what are the most successful approaches available today? 

“People with specific phobia know that their fear is extreme. But they can’t overcome it. The problem is diagnosed only when the specific fear interferes with daily activities of school, work, or home life. There is no known cause, although they seem to run in families. They are also found slightly more often women. If the object of fear is easy to avoid, people with phobias may not seek treatment. Sometimes, however, they may make important career or personal decisions to avoid a situation that includes the source of the phobia.” (Johns Hopkins Medicine, n.d.) 

According to the Cleveland Clinic, “phobias can increase your risk of anxiety, depression and other mental health conditions. Those conditions can, in turn, increase your risk of self-harm or suicide. You should get immediate help if you have thoughts about harming yourself or others, or if you suspect someone you know is in danger of harming themselves.” (Cleveland Clinic, n.d.). Additionally, “Over time, specific phobia can fade. However, this is less likely to happen without treatment. Phobias that start in childhood may fade quickly. But childhood phobias that last into adulthood can last for years or even decades.”  (Cleveland Clinic, n.d.).

Given this context, it is important to summarize what a phobia is and what types of phobias exist. Healthline affirms, “a phobia is an irrational fear of something that’s unlikely to cause harm. The word itself comes from the Greek word “phobos”, which means “fear” or “horror”. Moreover, “according to the DSM-5, specific phobias typically fall within five general categories” (Healthline, n.d.):

• Fears related to animals (spiders, dogs, insects)
• Fears related to the natural environment (heights, thunder, darkness)
• Fears related to blood, injury, or medical issues (injections, broken bones, falls)
• Fears related to specific situations (flying, riding an elevator, driving)
• Other (fear of choking, loud noises, drowning)

To learn more about common phobias, visit Healthline’s comprehensive list of phobias (Healthline, 2023): https://www.healthline.com/health/list-of-phobias#common-fears 

What causes phobias? According to Mind (n.d.), “there doesn’t seem to be one cause of phobias. There are various factors that might contribute to developing a phobia. But there is not often a clear reason why it starts.” But here are some examples of phobia roots: 

• Past incidents or traumas
• Learned responses from early life
• Reactions and responses to panic or fear
• Experiencing long-term stress
• Genetic factors

“Phobias can limit your daily activities and may cause severe anxiety and depression. Complex phobias such as agoraphobia and social phobia are more likely to cause these symptoms. People with phobias often purposely avoid encountering the thing that causes them fear and anxiety. For example, someone with a fear of spiders (arachnophobia) may not wan to touch a spider or even look a picture of one.” (NHS, n.d.).

Despite all the tragic and difficult aspects of overcoming and understanding phobias, it is important to reaffirm that there are always solutions; therefore, it is crucial to review the treatments. According to Cogb Therapy (n.d.), “Cognitive Behavioral Therapy (CBT) offers a tailored approach to treat specific phobias by targeting the underlying cognitive processes contributing to irrational fears. The first step involves identifying irrational thoughts that fuel anxiety and fear. CBT therapists work collaboratively with individuals to recognize and challenge these thoughts, fostering a more rational and realistic perspective on the feared object situation.”

Cogb Therapy (n.d.) also affirms, “Through guided exploration, individuals learn to challenge the validity and accuracy of these distressing thoughts. Therapists work collaboratively with clients to dissect the irrationality of their fears and guide them in developing more realistic, balanced perspectives. This shift involves replacing catastrophic thoughts with statements grounded evidence and probability, fostering a more measured and rational outlook on the feared object or situation.” 

On the other hand, “exposure therapy is a type of therapy in which you’re gradually exposed to the things, situations, and activities you fear. There are a few different approaches to this therapy. It can help treat several conditions, like phobias, post-traumatic stress disorder (PTSD) and panic disorder. Studies show that exposure therapy helps over 90% of people with a specific phobia who commit to the therapy and complete it. It’s often the only kind of therapy necessary for a specific phobia.” (Cleveland Clinic, n.d.).

Finally, regarding the solutions or therapies for phobias, we have to mention the Beta Blockers for short-term relief. “Some beta-blockers provide short-term phobia relief because they slow your heart rate and decrease your blood pressure. This can be helpful if you need to face an anxiety-provoking situation when you have social phobia, such as needing to give a speech for work. Possible side effects of beta-blockers include cold fingers, sleep problems and feeling tired, stomach problems.” (Sullivan, 2023). 

To effectively manage fears and phobias, various strategies can be employed, such as gradual exposure to the feared object or situation (NDS Inform, n.d.): 

1. Take time out
2. Breathe through panic
3. Face your fears 
4. Remember that anxiety isn’t harmful
5. Challenge unhelpful thoughts 
6. Don’t try to be perfect
7. Visualize a happy place
8. Talk about it
9. Take care of yourself
10. Reward yourself

In conclusion, overcoming phobias is a complex journey that requires understanding, support, and effective treatment strategies. From Cognitive Behavioral Therapy to exposure therapy, various evidence-based approaches can significantly reduce the impact of phobias on our neighbors. At Neighbors’ Consejo, we understand the struggles that come with phobias, an important mental health issue. We invite anyone experiencing fear or anxiety to reach out to us for free. Together, we can work towards conquering these challenges, fostering resilience, and promoting overall wellbeing. Your journey to healing begins with a single step, let us support you on the path. 

References

Merriam-Webster. (n.d.). Phobia. In Merriam-Webster.com dictionary. https://www.merriam-webster.com/dictionary/phobia

John Hopkins Medicine. (n.d.). Phobias. https://www.hopkinsmedicine.org/health/conditions-and-diseases/phobias#:~:text=People%20with%20specific%20phobia%20know,seem%20to%20run%20in%20families.

Cleveland Cinic. (n.d.). Phobias. https://my.clevelandclinic.org/health/diseases/24757-phobias

Healthline. (2023). List of phobias. https://www.healthline.com/health/list-of-phobias#:~:text=Types%20of%20phobias&text=fears%20related%20to%20animals%20(spiders,%2C%20riding%20an%20elevator%2C%20driving)

Mind. (n.d.). Causes of phobias. https://www.mind.org.uk/information-support/types-of-mental-health-problems/phobias/causes-of-phobias/

NHS. (n.d.). Phobias: Symptoms. https://www.nhs.uk/mental-health/conditions/phobias/symptoms/#:~:text=Phobias%20can%20limit%20your%20daily,causes%20them%20fear%20and%20anxiety.

Cogb Therapy. (n.d.). Phobia treatment in Los Angeles. https://cogbtherapy.com/phobia-treatment-los-angeles#:~:text=Cognitive%20behavioral%20treatment%20for%20phobias,of%20thinking%20about%20challenging%20situations.

Cleveland clinic. (n.d.) Exposure therapy. https://my.clevelandclinic.org/health/treatments/25067-exposure-therapy

Sullivan, M. (2023). Medications for phobias. Verywell Mind. https://www.verywellmind.com/medications-for-phobias-2672007#:~:text=Beta%2DBlockers%20for%20Short%2Dterm%20Relief&text=Some%20beta%2Dblockers%20provide%20short,give%20a%20speech%20for%20work.

NHS Inform. (n.d.). 10 ways to fight your fears. https://www.nhsinform.scot/healthy-living/mental-wellbeing/fears-and-phobias/10-ways-to-fight-your-fears/