When does a fear turn into a phobia?
4 things to recognize
By Mia Barnes
(J'Waye Covington / Unsplash)
Fear is a normal part of life. You’ve experienced it at some point — that knot in your stomach, racing heart, sweaty palms. However, sometimes fear takes a turn and becomes more serious. Here are five signs that your fear could be turning into a phobia and explore ways to overcome it.
What’s the difference between fear and phobia?
You’re about to cross a narrow bridge while hiking. You know you must cross it, but you’re scared of the “what ifs.” What if the bridge breaks and you fall? What if you make a misstep?
Fear is a common (and normal) human emotion. It’s the feeling that protects you — like a warning signal that tells you to be careful when there’s danger. People fear things or situations that make them feel unsafe. For instance, you may fear deep water. However, this fear may sometimes be disproportionate to the potential danger.
This is when it becomes a phobia — which is an intense fear that makes you experience overwhelming anxiety. Just thinking about your fear can make you shiver and anxious.
What causes phobia?
Phobias are actually pretty common, affecting around 19 million of the U.S. population. There’s no particular cause of phobias, but there are some factors that might contribute to its development, including:
Past incidents
Childhood trauma
Strong reactions to fear
Long-term stress
Genetic factors
4 signs your fear is becoming a phobia
Okay, but is your fear turning into something uncontrollable? Here are some signs to look out for:
1.You think your fear is irrational
Your fear pops up when no actual threat exists, and you know it. For example, you may be scared of riding an airplane because of the possibility of a plane crash, so you don’t take vacations that require flight anymore. You’re willing to go to great lengths to avoid it and feel you can’t do anything about it.
2. You experience panic attacks and physical discomfort
Your fear may be turning into a phobia if you start having panic attacks. You may experience physical symptoms such as a racing heart, chills, sweating, and chest pain. These can be truly frightening since they occur without warning, which is why you might be afraid of experiencing them again. Overwhelming fear can trigger these symptoms associated with a panic attack
Trembling
Sweating
Hot flushes or chills
Feeling unsteady
Shortness of breath
Chest tightness
Ringing in ears
Confusion or disorientation
Nausea
A choking sensation
3. You experience other fears
In some cases, an encounter with your irrational fear might trigger unwanted thoughts, such as a fear of dying or losing control of a situation. You may also experience multiple specific phobias. For example, you may have an intense fear of spiders and heights. Exposure to both situations can amplify your overall anxiety levels.
4. You become overly anxious
If you’re afraid of having severe reactions, you may become anxious about being in situations where you can’t escape. For example, you might avoid going to the mall or riding the subway because you might feel embarrassed when panic attacks occur.
4 common types of phobias
There are four main types of phobia. Remember that not all phobias fall into these categories.
Animal phobia
This includes fear of snakes, dogs, spiders, and other animals. Some are scared of a specific type of animal, while other people may fear all animals.
Natural environment phobia
Natural environment phobias include irrational fear of elements or situations that naturally happen around you. This includes fear of storms, deep water, heights and the dark. These phobias can impact your ability to engage in nature-related activities.
Situational phobia
This phobia is triggered by certain situations, such as fear of enclosed spaces, driving and flying. It can also includes specific moments, such as going to the dentist.
Blood-injection-injury (BII) phobia
As its name suggests, it includes a fear of blood, injuries, and needles. People who have this are likely to faint at the sight of blood or when receiving an injection.
Can you stop a phobia?
Most phobias are treatable. Cognitive-behavioral therapy (CBT) with exposure is a common treatment for phobia. With CBT, you’re exposed to real images to help decrease anxiety responses. In severe cases, your physician may recommend medications.
Self-help strategies to manage your fears
There are ways you can overcome phobias on your own or with the support of your therapist.
Face your fears
Avoidance prevents you from learning that your fears aren’t as frightening as you think. Gradual and repeated exposure in a safe environment can help you overcome the anxiety and realize that the worst isn’t going to happen. We know, this is easier said than done! Just try to go at a pace that feels comfortable for you.
Practice breathing exercises
Performing simple deep breathing exercises can help relieve anxiety. Here’s a simple step-by-step guide of what to do when you’re feeling overwhelmed:
Inhale for four seconds through your nose
Hold your breath for seven seconds
Release the air through your mouth for eight seconds
Repeat the cycle until you feel relaxed
Challenge negative thoughts
Phobia prompts you to underestimate your ability to cope. The thoughts triggered by your fear are usually unrealistic. For instance, you may immediately think you’ll get trapped once the elevator doors close. Ask yourself if there is anything you could do to resolve it if the situation occurs. In this case, you could press the alarm to call for assistance — and all of a sudden your phobia feels a little less intimidating
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Don’t let phobia hold you back. Remember that fear is a normal part of life. However, when it starts taking control of your daily routine, understand that it really is possible to overcome it with proper support.
Mia Barnes is a health and wellness freelance writer with a passion for mental health, healthy living and self care. Mia is also the Founder and Editor-in-Chief of Body+Mind magazine. Follow Mia and Body+Mind on Twitter and Instagram @bodymindmag!