Understanding Fear, Anxiety, and Phobias

People who experience phobias have an immediate and intense fear reaction to the situation or object that triggers them: their heart rate increases, their muscles tense, and their breathing becomes fast and shallow.

They frequently have panic attacks, which include the more severe symptoms of chest pain, shaking, and a sense of being disconnected from one’s surroundings. People with phobias experience extreme fear nearly every time they encounter the object or situation that causes their distress.

The level of fear someone with a phobia experiences can depend on different factors:

• How long they are exposed to a situation (e.g., a short flight versus a long flight)
• How much of an object they encounter (e.g., several spiders versus one spider)
• How intense the situation is (e.g., heavy traffic versus light traffic)

When it comes to phobias, the presence of other people can play a role, for better or for worse. For example, if you’re afraid of driving on highways, it may be comforting to have a friend in the passenger seat. A friend could keep you company, point out road hazards, and help you with directions.

On the other hand, their presence could add pressure if you worry they’ll judge your driving skills or that you’ll be responsible for harming them in a traffic accident.

The Role of Avoidance in Phobias

As with other anxiety conditions, many people who experience phobias go out of their way to avoid the source of their fear. While this may provide relief in the short term, it only increases fear and anxiety overall. The more we avoid the source of our fears, the more stimulating it becomes.

Phobias can disrupt and limit the lives of those who experience them. For example, someone with a fear of flying may prolong their travels by several days by taking a train for a long-distance trip. Someone with a fear of the ocean might uproot their life to move more inland from their home on the coast.

In addition to specific phobia, other phobia conditions include:

• Social phobia/social anxiety disorder is an extreme fear of social situations. The fear is rooted in thoughts of embarrassing oneself or being judged by others. Fear of public speaking is one form of social phobia.
• Agoraphobia is an extreme fear of situations, including using public transportation or being outside of their homes. The fear is rooted in a person’s belief they will be unable to escape or find help when panicking.

Not everyone who has a phobia will react to the source of their fear with avoidance. Some people may have extreme difficulty facing a feared situation or object, but do not avoid the issue altogether. These individuals may still have a strong reaction, like a panic attack or uncontrollable crying.

People in these instances would likely find significant benefits from treatment in the same ways as those who avoid their fears.

When Fear & Anxiety Become Unhealthy – Signs & Symptoms

People who struggle with anxiety, fear, and phobias often wish to eliminate or avoid the experience of any fear and uncertainty. This desire is impossible, though, since fear and uncertainty exist in life. They serve a purpose when they occur in small, manageable, and meaningful doses.

For many people, uncertainty is something that is not readily acknowledged. We accept that our decaf coffee is, in fact, decaf, although we have no certainty of it. We accept that we will arrive at our destination safely, although we have no way of being sure that will be the case.

Uncertainty is something we all accept in many things we do, although we may not even recognize it. For people who struggle with anxiety, however, accepting uncertainty is much more challenging. It is something that does not come as easily and is coupled with feelings of distress, avoidance, and overall disturbance.

Signs that fear, anxiety, or phobias are affecting your well-being:

• You avoid social situations, travel, and other activities even when you would like to engage in them
• You spend an excessive amount of time worrying—to the point where you lose sleep or can’t pay attention to what is happening around you
• You give up or never take on activities that are essential to your quality of life (e.g., stopping driving or never learning to drive)
• You find it increasingly difficult to leave home or to do anything outside of a strict routine
• You avoid certain situations, objects, or animals even though you are aware your fear of them is exaggerated
• You experience physical symptoms, such as headaches, trembling, and muscle tension

Ways To Address Unhealthy Fears

While our sympathetic nervous system engages in “fight or flight” when we feel frightened, our parasympathetic nervous system allows us to “rest and digest” by slowing the body down.

We are at our healthiest when we achieve a balance, known as “homeostasis,” between the two systems. If we feel frightened or anxious, we can engage our parasympathetic nervous system to achieve a calmer state.

Coping With Fears and Anxiety

If our fears and anxieties are creating discomfort, it can be helpful to face them. Once we face a fear and get to the other side of it, our distress is gradually lessened.

The more we engage in the fearful activity, the less frightening it becomes. When we overcome fears, we can feel a sense of mastery that allows us to take on new challenges.

Here are some ways to help manage fears and anxiety.

Exercise

Exercise releases endorphins and other feel-good chemicals into your brain, reduces muscle tension through movement, and can distract you from distressing thoughts.

Social Connection

When we connect with friends, we can be distracted from our worries and fears, receive feedback on whether our concerns are reasonable, and receive moral support.

Mindfulness/Meditation

Mindfulness involves being present by having moment-to-moment awareness. Being mindful helps us pause to recognize the thoughts we’re having and how they are contributing to our emotions.

In the case of anxiety and phobia, when we practice mindfulness, we can better assess whether our fears are well-founded or irrational.

Progressive Muscle Relaxation

Progressive muscle relaxation involves a deliberate tensing and releasing of specific muscle groups, which relaxes the body and mind. People who practice progressive muscle relaxation become better at identifying and addressing tension in their bodies.

Breathing Exercises

When we experience anxiety and stress, our breathing becomes fast and shallow, perpetuating our distress. Deep breathing, however, automatically engages the parasympathetic nervous system, helping us calm down.

If these methods are not able to fully help support a healthy level of fear and anxiety, it’s time to reach out to a health care professional for further guidance. Because phobias cause significant distress, it is especially important to consider professional help when addressing them.