What is Phobia?

A phobia is an irrational fear of any specific object, situation, or place. This fear is way beyond daily fear, more frightening than any humanly-possible emotion. No amount of reason or explanation can wash away the terror in a person with phobia. It is usually an exaggerated response as compared to the actual danger or threat.

Types

Specific Phobia

Intense fear of specific objects or situations. A few of the common specific phobias are: > Fear of animals such as dogs, insects, reptiles, etc. > Fear of nature such as water, height, germs, darkness, etc. > Fear of definite situations like visiting the doctor, lifts or escalators, flying, etc.

Social Phobia

This is an extreme fear of social situations. A person may try to avoid and constantly stay anxious around any social occasion. Participating in activities like public speaking, attending an event giving presentations or a speech can be a nerve-wracking experience.

Agoraphobia

This is a fear of being trapped in an inescapable place or situation. Consequently, the person experiencing this phobia may begin to avoid crowded places. In certain cases, when it takes over an individual they even fear stepping out of their homes.

Claustrophobia

This is the fear of locked and confined spaces. Such as getting trapped in an elevator, changing rooms, MRI scanners, rooms with locked windows, airplanes, etc.

Blood Injury and Injection Phobia (BII)

This is an intense fear of blood, needles, injections, or any sort of medical procedure.

Mysophobia

This is an intense fear of germs. Such as avoiding places that one thinks to be dirty, fear of contamination, increased hand washing, or cleanliness.

Signs

Mind

MIND

Loss of touch with reality or being detached from others
Unable to concentrate or remember information
Trouble thinking clearly
Confused

Body

BODY

Increased heart palpitations and chest pain
Increased blood pressure
Difficulty breathing
Dizziness
Choking sensations
Chills or hot flushes
Sweating
Dry mouth

Heart

HEART

Feeling numb
Intense fear of death
Extreme anxiety

Actions

ACTIONS

Fainting
Vomiting
Loss of body control
Tendency to run away or avoid the fear object or situation
Fidgeting
Frequent use of the washroom

Causes

There are several factors that may cause phobia in people. They are as follows.

Genetics: Research suggests that phobias can be inherited. If any close member has a history of phobia there may be chances for one to experience it themselves. However, one can develop phobias with no relatives with the condition.

Past traumas or experiences: Certain incidents in the past can often have a long term effect on how one perceives and feels about them. For example, if one is bitten by a dog at a young age, one can develop a phobia of dogs.

Life events: Stressful life experiences such as illness, divorce, death, change of location or the first day of school can lead to phobias. This reduces one’s ability to cope and be fearful of being present in these situations again.

Personality Trait: Individuals who are shy and easily distressed with unknown objects, places or situations are more likely to develop phobias.

Learned responses from childhood: Phobias may also be a by-product of one’s childhood environment. For example, observing any family member palpitate in a closed space can be gradually learnt and might influence one to have similar experience over time.

Psychological conditions: Phobias can be linked to psychological issues such as depression, anxiety, schizophrenia, substance abuse.

Myths and Facts

How to help self?

Having a phobia doesn’t just interfere with the person’s daily activities, it can even wreak havoc on relationships with self and others. Sadly, it does not end there; it can get much worse. The alternate side of the irrational fear is “how others react once they learn I am phobic”. Following are some of the ways that you can make use of to help yourself.

Be mindful of the fear: When you encounter a situation or object of fear, it can cripple you to think straight and induce a feeling of losing control. Instead of letting the fear takeover, accepting it and reminding yourself that ‘’I am not in danger, it’s just my fear acting out’’ can make you regain control in the situation.
Seeking professional help: If a phobia is hampering your daily existence and you are ready to face it, treatment is possible and available. Through Therapy, a person is able to rationalize their fear and slowly begin to realize the situation or object, while possibly unpleasant, is not harmful. As you become desensitized to your fear, you no longer react with uncontrollable panic. Consulting a psychiatrist or a professional and taking medicines prescribed by them can help to bring the situation under control.

Talking to your loved ones: Opening up to all those individuals in your life who care for you, the good listeners, the ones you trust can make you feel supported and not alone. Sharing and saying things aloud can give you a sense of relief. You need not share everything, just the things that feel right for you.
Visualize your happy place: Visualizing a happy place in your mind releases serotonin (the feel happy chemical). This helps to reduce stress and restores balance. Close your eyes and imagine a relaxing scene. Breathe in the positive feelings while recollecting these moments. This technique navigates your brain to a more positive direction and enables your mind to seek comfort and feel at ease.

Relax yourself:
Belly breathing Exercise:
Steps:
1. Lay down or sit comfortably
2. Keep both eyes closed
3. Put one hand on the chest and the other on the stomach
4. Breathe in through your nose and feel the stomach rise
5. Exhale gradually through your mouth
6. Pause, repeat the cycle and continue it for 10-15 rounds

Alternative Ways: There are few supportive ways that could aid the process of dealing with fear. However these would work better when combined with Counselling and Therapy.

Hypnotherapy
Aromatherapy
Physical Activity

How to help others?

You can take these small steps to show that you care and you want to help:-

Listen: Simply listening can be helpful for your loved ones to share, vent and feel lighter. Show interest by maintaining eye contact and nodding your head when necessary. Be there for your loved one and let them do the talking. If they find it difficult to open up, reassure them that you are there to listen whenever they are ready.

Be patient: There may be times when you would want to know about their situation in a detailed manner or try to get immediate help. But the key is to have patience and not put pressure on them to do more than what they are comfortable with. Offer them the space and time to talk to you at their pace. Try not to force them into a situation that can trigger their fear.

Try not to undermine the condition: If your loved ones share about how they feel, try to give importance to it. You can avoid saying things like “I know how you feel”, ‘Get over it’ or “You will be fine.’’ It will make them think that you are not understanding them or not taking their conditions seriously. Encouragement from your side can help significantly in taking small steps outside their comfort zone slowly and gradually. Be there to celebrate these small successes.

Try saying:
. You’ll be fine ——–I understand
. I once——Tell me more
. You should ——–What makes you feel supported?

Offer Practical Support: Helping your friend or family member can be of great comfort to them.
You can talk to them in a calm manner
do breathing exercises with them
Help list down queries or questions they would like to ask a professional, accompany them to appointments if they want you to
Sometimes reminding them to take medicines on time can help them to take care of it.

If you fall short of words to communicate to your loved ones. You can make use of these to start a conversation.

“Lately I have noticed that you have been ___________. Is there anything you want to talk about?”
“Do you mind sharing what is bothering you? Maybe I can help you.”