Phobia is a form of anxiety disorder. A phobia is an intense fear of something that, in reality, poses little or no actual danger to your life and self. 

For example, you might be afraid of being in closed places, heights, insects such as cockroaches.

What causes phobias?

There are many causes of phobias and they include:

  • Long term stress 
  • Anxiety and panic attacks 
  • Traumas such as turbulent in a plane 

Signs and symptoms of phobias

The symptoms of a phobia include:

  • Feeling overwhelming anxiety or panic
  • Feeling intense need to escape
  • Feeling “unreal” or detached from yourself
  • Fear of losing control or going crazy
  • Feeling like you’re going to die or pass out
  • Knowing that you’re overreacting, but feeling powerless to control fear
  • Difficulty breathing
  • Racing or pounding heart
  • Chest pain or tightness
  • Trembling or shaking
  • Feeling dizzy or light-headed
  • A churning stomach
  • Hot or cold flashes; tingling sensations
  • Sweating

What can I do to manage my phobias?

You can do the following to help you manage your phobias

  • Face your fears one step at a time. Gradually and repeatedly exposing yourself to what you fear in a safe and controlled way.
  • Learn how to calm down quickly by performing a simple deep breathing exercise.
  • Get rid of the negative thoughts and replace them with positive ones
  • Learn and read more about phobias
  • Stay away from drugs and alcohol
  • Replace anxious thoughts with positive ones
  • Learn how to relax
  • Eat healthily and exercise
  • Identify your triggers and try avoiding them
  • Talk to a trusted friend, adult, or family 
  • Seek help from a professional counselor 
  • Do something fun or nice for yourself
  • Spend time with people who make you feel safe and good about yourself
  • Get enough sleep 
  • Don’t blame yourself 


If you're worried about your phobias, it's important to seek help as soon as possible.

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