A phobia is more than ordinary nervousness. It is an intense fear of something specific, such as spiders, heights, flying, needles or enclosed spaces, that can feel overwhelming even when you know you are safe. Phobias are very common, and they are also among the most treatable of all fears. Many people overcome a lifelong phobia in a surprisingly short time. There are many ways to help, from tapping and Havening to gentle step-by-step exposure, hypnosis and NLP. Pick what’s going on for you and we’ll show you where to start.
What’s going on for you?
For a wave of fear or panic in this moment.
- Step 1 · Slow your breathing
Breathe out longer
Breathe in for four and out for six or seven. A longer out-breath helps calm the body’s alarm.
- Step 2 · Tap it down
EFT Tapping
Tap through the fear with a short guided video. It’s in Videos.
- Step 3 · Ground yourself
5-4-3-2-1
Name five things you can see, four you can hear, three you can touch, two you can smell and one you can taste.
Not quite right? See every method for fear and phobias
For fears that make you avoid places, things or activities.
- Step 1 · Make a fear ladder
List small to big
Write ten steps from slightly uncomfortable to most frightening. For spiders: a cartoon, a photo, a video, a spider in a jar across the room.
- Step 2 · Climb one rung
Stay until it eases
Start at the bottom. Stay with the step until your fear drops by about half, then repeat.
- Step 3 · Calm the charge
Havening
Gentle self-touch many people use to soften the emotional charge of a fear.
Not quite right? See every method for fear and phobias
For flights, injections, dentist visits, exams and other fixed dates.
- Step 1 · Rehearse it calmly
Visualisation
Picture yourself going through the event calmly, step by step, every day beforehand.
- Step 2 · Tap ahead of time
EFT Tapping
Tap on each part of the event that worries you, from booking to the moment itself.
- Step 3 · Tell someone
Ask for support
Let the cabin crew, nurse or dentist know you are nervous. They see it every day and can help.
Not quite right? See every method for fear and phobias
For understanding where your fear came from.
- Step 1 · Learn how phobias work
Read the About tab
What phobias are, why they stick and why they respond so well to treatment.
- Step 2 · Change the memory
NLP
NLP techniques such as the fast phobia technique are designed to change how a frightening memory is stored.
- Step 3 · Release old decisions
Time Line Therapy
A process people use to let go of old fears and the decisions made around them.
Not quite right? See every method for fear and phobias
Every method for fear and phobias
Tapping & calming your body
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EFT Tapping
Tap on acupressure points while naming a feeling. In a randomised study, one 30-minute EFT session reduced phobias of small animals more than a breathing technique, and gains held at follow-up. [1] Full guide
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Thought Field Therapy
Problem-specific tapping sequences designed to reset an emotional reaction in minutes. Phobias were one of the first things it was used for. Full guide
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Havening
Gentle self-touch combined with simple mental tasks, used to ease distress. Many people use it to take the charge out of a fear. Full guide
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Relaxation
Slow breathing and progressive muscle relaxation switch down the body’s alarm response. Full guide
Mind & imagination
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NLP
A set of techniques for changing how you think about an experience. The fast phobia technique is one of its best-known tools. Full guide
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Hypnosis
A relaxed, focused state used to work with fears and rehearse feeling calm. Full guide
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Time Line Therapy
A structured process for releasing old emotions and decisions. People use it on fears that began with one frightening event. Full guide
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Visualisation
People use it to rehearse facing a fear calmly before doing it for real. Full guide
Facing fear step by step
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Graded exposure
Facing your fear in small, manageable steps. A meta-analysis of 33 trials found exposure-based treatment had large effects and outperformed other approaches. [2]
Everyday practice
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One-session treatment
A single, longer session of guided exposure developed by psychologist Lars-Göran Öst. [3] Many people overcome a specific phobia this way.
Everyday practice
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Virtual reality exposure
Facing a feared situation in a virtual world. A meta-analysis found gains carried over to real life, with results similar to real-world exposure. [4]
Everyday practice
More methods with their own hub and guide
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Mindfulness
People use it to notice fear in the body without getting swept away. Full guide
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Meditation
People use it to build calm that helps when facing a fear. Full guide
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Sedona Method
People use it to let the feeling of fear pass. Full guide
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CBT (cognitive behavioural therapy)
A structured talking therapy that includes exposure, the main treatment for phobias. Full guide
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Somatic Experiencing
People use it to release fear held in the body. Full guide
Conventional routes
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CBT with exposure
The main treatment for phobias. A therapist helps you face your fear step by step at a pace that feels manageable. [5]
Support option
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Your doctor
A doctor can check for other causes and refer you to a psychologist or therapist.
Support option
Learn more
About phobias
What it is, why it happens and what helps. Contents:
- What a phobia is
- How common phobias are
- Types of phobia
- Common signs
- Why phobias happen
- Why avoiding fear keeps it going
- The good news: phobias are very treatable
- How to build a fear ladder
- Tapping, Havening and NLP for phobias
- Common phobias and simple first steps
- Phobias in children
- How self-help methods fit in
- Helping someone with a phobia
- Keeping your progress
- Conventional help
- FAQs
What a phobia is
A phobia is an intense, lasting fear of a particular object, animal, place or situation. The fear is much stronger than the actual danger, and it can lead people to go out of their way to avoid what scares them. The Cleveland Clinic describes a phobia as an intense, overwhelming fear of a specific situation or object, and notes that phobias are usually very treatable. [5]
Most people with a phobia know their fear is bigger than it needs to be. That does not make it go away, because phobias live in the body’s alarm system, not in logic. That is good news in a way: it means the right methods can retrain that alarm. You can explore related topics in our Wellness hub.
How common phobias are
Phobias are among the most common mental health experiences in the world. A large study across the World Mental Health Surveys found that 7.4% of people have a specific phobia at some point in their lives, and 5.5% in any given year. Phobias usually begin in childhood, with a median age of onset of eight years. [6] They are more common in women than men. [6]
So if you have a phobia, you are in very large company, and many millions of people have overcome theirs.
Types of phobia
Doctors usually group specific phobias into a few types: [5]
- Animals: spiders, dogs, insects, snakes, birds.
- Natural environment: heights, water, storms, the dark.
- Blood, injection and injury: needles, blood, medical procedures.
- Situations: flying, driving, lifts, tunnels, enclosed spaces.
- Other: choking, vomiting, loud noises, clowns and many more.
Fears of social situations and of open or crowded places (agoraphobia) are usually treated as separate conditions, though many of the same methods help. If your fear is mainly of being judged by others, our guide to self-confidence may also help.
Common signs
- Intense fear or panic when you see or even think about the thing you fear.
- A racing heart, sweating, shaking, dizziness or feeling sick.
- A strong urge to escape.
- Going to great lengths to avoid it, such as taking the stairs instead of a lift.
- Worrying for days or weeks before you might have to face it.
- Knowing the fear is out of proportion, yet feeling unable to control it.
For people with a blood or needle phobia, the body can respond differently, with a drop in blood pressure that leads to feeling faint. If this happens to you, tell the nurse or doctor before an injection so they can help you lie down.
Why phobias happen
Phobias can start in several ways. Some begin after a frightening experience, such as being bitten by a dog. Some are learned by watching others, such as a parent who was frightened of spiders. Some seem to appear out of nowhere. Genes and temperament play a part too, which is why phobias sometimes run in families.
Humans also seem primed to fear certain things that were dangerous for our ancestors, such as heights, snakes and deep water. That may be why these phobias are so common.
Why avoiding fear keeps it going
Avoidance feels like the answer, because it brings instant relief. But each time you avoid something, your brain learns “That was dangerous and I only survived because I escaped.” The fear grows stronger and your world gets smaller.
The way out is to give your brain new information: that you can be near the thing you fear and be safe. That is the idea behind exposure therapy, and it is also why so many people find that calming methods such as tapping help. They make it easier to stay with the fear long enough for the brain to learn something new.
The good news: phobias are very treatable
- Exposure works. A meta-analysis of 33 randomised trials found that exposure-based treatments produced large effects and outperformed placebo and other psychological approaches. [2]
- It can be quick. Psychologist Lars-Göran Öst developed one-session treatment, in which a person faces their fear in a single, longer guided session. [3]
- Virtual reality helps too. A meta-analysis of 14 trials found that virtual reality exposure led to real-life improvements, with results similar to real-world exposure. [4]
- Tapping shows promise. In a randomised study, a single 30-minute EFT session reduced phobias of small animals more than diaphragmatic breathing, and the improvement held at six to nine months. [1] A later pilot study found similar results. [7]
How to build a fear ladder
A fear ladder is a list of steps from easy to hard. You climb it one rung at a time, at your own pace. Here is how to build one.
- Rate your fear. Use a scale of 0 to 10, where 10 is the most frightened you could be.
- List situations. Write ten or so situations involving your fear, from about 2 out of 10 to 10 out of 10.
- Start low. Begin with something around 3 out of 10.
- Stay with it. Remain in the situation until your fear drops noticeably, ideally by about half. Breathe slowly. Tap if it helps.
- Repeat. Do the same step several times until it feels easy, then move up.
- Celebrate. Every rung climbed is real progress.
If a step feels too big, add a smaller one in between. Going slowly is fine. Going regularly is what matters. If you would like guidance, a therapist can walk you through it.
Tapping, Havening and NLP for phobias
Many people use mind-body methods alongside or instead of formal exposure. EFT tapping involves tapping on acupressure points while focusing on the fear. The research on phobias is encouraging. [1] Thought Field Therapy uses set tapping sequences for specific problems, including phobias.
Havening uses gentle stroking of the arms, face and hands while you recall the fear, and many people find it calming. NLP offers the fast phobia technique, in which you imagine watching a frightening memory from a distance, then play it backwards. Hypnosis and visualisation let you rehearse feeling calm in the feared situation. Many people combine one of these with a fear ladder.
Common phobias and simple first steps
Flying. Learn how planes work and how safe flying is. Many airlines run fear-of-flying courses. Tap and breathe through take-off and turbulence.
Spiders and other small animals. Start with pictures and videos, then work up to being in the same room as a real one in a container.
Heights. Start with a low balcony or a few steps up a ladder with someone you trust, and build from there.
Needles and blood. Tell the nurse you are nervous. Lie down if you tend to faint. Look away, breathe slowly and tap beforehand.
Dentists. Choose a dentist who is good with nervous patients. Agree a stop signal, such as raising your hand.
Enclosed spaces. Practise with short lift rides between two floors, then longer ones.
Phobias in children
Many children go through phases of fear, such as of the dark, dogs or loud noises, and most grow out of them. If a fear lasts for months, causes a lot of distress or stops a child from doing normal things, it is worth talking to a doctor. Children respond very well to gentle, playful, step-by-step exposure with lots of praise. Try not to let them avoid the fear completely, and show calm behaviour yourself, as children learn a lot by watching adults.
How self-help methods fit in
Self-help works very well for many phobias. Calming methods such as EFT tapping, Havening and relaxation help you stay with the fear. A fear ladder gives your brain the new experience it needs. Imagination-based methods such as NLP, hypnosis and visualisation help you rehearse. If fear is part of a wider pattern of worry, our guides to anxiety and stress management have more.
Helping someone with a phobia
If someone you love has a phobia, your patience can make a real difference. Take the fear seriously, even if it seems small to you, and avoid teasing or surprising them with the thing they fear. Ask how you can help rather than pushing. Offer to keep them company as they climb their fear ladder, praise every step and let them set the pace. Try not to take over tasks so they never have to face the fear, because that can keep it going. Gentle encouragement, plenty of reassurance and celebrating small wins usually work far better than pressure.
Keeping your progress
Once a fear has faded, keep practising now and then. Look at pictures of spiders, take the occasional lift or book a short flight. Regular contact keeps the new learning fresh. If a little fear returns after a long gap or a stressful time, that is normal. Go back a few rungs on your ladder and climb again; it is usually much quicker the second time.
Conventional help
If a phobia is affecting your life, a psychologist or therapist can help. The main treatment is CBT with exposure, often in a short number of sessions. [5] Your doctor can refer you, and many therapists work online. Directories for several countries are in Get help & sources.
Frequently asked questions
What is a phobia?
A phobia is an intense, lasting fear of a specific object, animal, place or situation that is far bigger than the actual danger. Phobias are usually very treatable. [5]
How common are phobias?
Very common. A large international study found that 7.4% of people have a specific phobia at some point in their lives. [6]
What is the best treatment for a phobia?
Exposure, facing the fear step by step, has the strongest evidence. A meta-analysis of 33 trials found large effects. [2]
Can a phobia be cured in one session?
Many people make big progress quickly. Psychologist Lars-Göran Öst developed a one-session treatment for specific phobias. [3]
Does tapping work for phobias?
Research is encouraging. In a randomised study, one 30-minute EFT session reduced phobias of small animals more than a breathing technique, and gains held at follow-up. [1]
What is a fear ladder?
A list of situations involving your fear, from easy to hard. You face them one at a time, staying until the fear eases, then move up.
Why do phobias get worse over time?
Avoidance brings relief, but it teaches the brain that the thing was dangerous. Facing the fear in small steps teaches the brain that you are safe.
The best videos on phobias
Hand-picked and checked one by one: psychologists on phobias and exposure, plus guided tapping.
Understand phobias
Step-by-step exposure
Tapping for fear
Books on phobias
Free resources
Experts to follow
Get help
Talk to a doctor or therapist if a fear is stopping you from doing things you need or want to do, such as travelling, medical care or work. Phobias usually respond well to treatment.
Find a therapist or counsellor
- US and Canada: Psychology Today (US) and (Canada) directories.
- UK: BACP therapist directory.
- Australia: APS Find a Psychologist, and Relationships Australia for couple and family services.
- Elsewhere, including Europe and India: ask your doctor or local health service for a referral, and check that anyone you see is registered or accredited where you live.
This hub is for information, not a substitute for medical or psychological care.
Sources
- Wells et al. (2003), Evaluation of a meridian-based intervention, Emotional Freedom Techniques (EFT), for reducing specific phobias of small animals, Journal of Clinical Psychology 59(9):943-966
- Wolitzky-Taylor et al. (2008), Psychological approaches in the treatment of specific phobias: a meta-analysis, Clinical Psychology Review 28(6):1021-1037
- Öst (1989), One-session treatment for specific phobias, Behaviour Research and Therapy 27(1):1-7
- Morina et al. (2015), Can virtual reality exposure therapy gains be generalized to real-life? A meta-analysis, Behaviour Research and Therapy 74:18-24
- Cleveland Clinic, Phobias
- Wardenaar et al. (2017), The cross-national epidemiology of specific phobia in the World Mental Health Surveys, Psychological Medicine 47(10):1744-1760
- Salas, Brooks & Rowe (2011), The immediate effect of a brief energy psychology intervention (EFT) on specific phobias: a pilot study, Explore 7(3):155-161
Written by Saj Ali. Last updated 30 October 2026. Spotted an error? Tell us and we will fix it.