SUFFERING FROM PHOBIA? WHICH PHOBIA?

Phobias – one of the most common mental health disorders – are affecting more than 260 million people worldwide. Some 20 million in the U.S. alone. Fortunately, there are natural ways of self-management . Read on to learn more about.

THE PHILOSOPHY BEHIND

More than 3 quarters of all health issues in our industrialized world are ´chronically´ unsolved. One of the reasons is that most of us only focus on physical symptoms of respective health issues. Overlooking the fact that any living species on this planet – man being no exception – is an ecologic phenomenon. I.e. each health issue needs to be considered also from a mental point of view, in relation to its physical status.
 
With special reference to the fact that there are many mental criteria involved in our ecologic existence most of us are not necessarily familiar with.
 
One of these  mental disorders are phobias, i.e. a type of anxiety disorder with intense and exaggerated fears about a certain situation, place, a living creature or an object.  Dependent on a particular trigger, these phobias may sometimes lead even to panic attacks.
 
Related to following potential physical effects, to round up the ecologic phenomenon.
 
Inter alia,

• Headache
• Sweating
• Dry mouth
• Confusion/disorientation
• Dizziness
• Chest pains/tightness
• Accelerated heartbeat
• Nausea
• Hot flushes/chills
• Abnormal breathing
• Choking sensation
• Trembling

 
Not only this. According to the World Mental Health Survey by the World Health Organization (WHO), more than 60% of those having a phobia during lifetime, usually also have  another mental health problem such as, inter alia,

• depression
• bipolar disorder
• another type of anxiety disorder
• impulse control disorder
• substance use disorder 

 
Thereby, phobias can be the result of traumatic events. 
 
​In the U.S. alone, there are almost 20 million citizens suffering from phobias, according to the Anxiety and Depression Association of America (ADDA). With up to almost 10% of U.S. citizens being hit by any type of phobia per year.
 
Internationally, based on research at, inter alia, the University Medical Center in Goettingen, Germany, some 10% of the general population not only were struck by a specific phobia within last 12 months but had a specific phobia during lifetime.
  
To be developed mostly already in younger years (i.e. in early childhood - about 8 years of age), teenage years and early adulthood, but rarely after the age of 30.  Although most phobias come and go during childhood/adolescence, some may well be found even in adulthood.
 
Thereby, children may express their fear by, inter alia,

• refusing to speak/move
• clinging physically to parent/object
• having tantrums
• crying

 
Interestingly, based on the above mentioned World Mental Health Survey, females are more affected than males.
 

TYPES OF PHOBIAS – SCIENTIFICALLY VERIFIED

​Basically, ADDA differs between different types of phobias according to. certain fears as anxiety disorders. With acrophobia (fear of heights) and zoophobia (fear of animals) as the most common specific phobias.
 
Verified by international research at, inter alia,

• University of Queensland in Brisbane, Australia
• University of Quebec Outaouais in Gatineau, Canada
• Ruhr University Bochum in Bochum, Germany
• Johns Hopkins Bloomberg School of Public Health & Johns Hopkins School of Medicine in Baltimore, MD
• University of Pennsylvania in Philadelphia, PA
• University of California in Los Angeles, CA
• Stockholm University and Karolinska Institute, both in Stockholm, Sweden
• University of Groningen in Groningen, Netherlands
• University of Otago in Dunedin, New Zealand
• Federation University in Ballarat, Australia
• Al-Qadisiya University in Al Diwaniya, Iraq
• University of Sao Paulo in Sao Paulo, Brazil
• Ulster University in Londonderry, UK
• Katholieke Universiteit Leuven in Leuven, Belgium
• University Medical Center in Goettingen, Germany
• University of Ibadan in Ibadan, Nigeria
• Peking University in Beijing, China
• Balamand University in Beirut, Lebanon
• Wroclaw Medical University in Wroclaw, Poland
• Monash University in Melbourne, Australia
• Universidad Cayetano Hereidia in St. Martin de Porres, Peru
• El Bosque University & CES University - both in Bogota, Colombia
• Universidade Nova de Lisboa in Lisboa, Portugal

 
As a variety, let´s focus now on a sample of different phobia types, as follows (in alphabetical order). 

Acrophobia

This type of phobia is an extreme fear of heights and one of the most common types which may happen to 5% of the population.
 
With the effect that those concerned usually are shy to step on a ladder, bridge or balcony, or enter a plane.
 
Physical symptoms in such cases are, inter alia,

• heart palpitations
• sweating
• shortness of breath
• nausea

 

Aquaphobia
 

This kind refers to an extreme/irrational fear of any types of water like high tides, rapids or murky lakes. (Usually not, however, ´harmless´ bodies of water like bathtubs or pools.)
 
Physical symptoms in such a case are, inter alia,

• rapid heartbeat
• trembling/shaking
• sweating
• shallow breathing
• dry mouth
• butterflies in stomach
• chills
• dizziness
• confusion/disorientation
• nausea

Arachnophobia

As one of the most usual types of phobias, it is an intense/paralyzing fear of arachnids like spiders and others. In many cases developed already in childhood. Triggered even in cases where these arachnids are seen just on a picture instead of reality.
 
With physical symptoms such as, inter alia,

• increased heart rate
• shaking
• breathing difficulty
• dizziness
• fainting
• sweating
• nausea

 

Emetophobia

​This type of anxiety disorder is the fear of vomiting. As such it may give those affected the feeling of being sick themselves or others may get sick with vomiting.
 
It can develop after a traumatic experience with vomiting involved.
 
In many cases, emetophobia is connected with depression.
 
Also, it may be connected with other mental health issues like generalized anxiety or obsessive-compulsive disorder.
 
As far as physical symptoms are concerned, these are basically

• nausea
• vomiting

and

• weight loss (as a result)​  

Thalassophobia

In this case, the affected person may be anxious about the emptiness or vastness of the ocean (or other deep bodies of water) or living species in it – sometimes of both. 
 
This can happen in different situations like

• visiting beaches
• walking in the shallow waters of the ocean
• riding on boats

or just

• in proximity of an ocean

 
This may be prevalent already in early years e.g. when learning to swim or even from news coverages about, inter alia, shark attacks or tsunami.  
 
Related to physical symptoms such as, inter alia,

• elevated heart rate
• sweating
• faster breathing

 
However, it can also lead to panic attack with additional physical symptoms, such as, inter alia,

• heart palpitations
• rapid breathing/hyperventilation
• feeling of choking
• trembling/shaking
• nausea with/without vomiting

 
Potentially related to the feeling of fainting and even the feeling to die.    
 
Finally,

Zoophobia

as an umbrella term for the intense fear of certain animals, causing manifold stress and reduction of life quality. Which affects some people with fear/anxiety when seeing or thinking about animals.
 
Besides arachnophobia which we covered already above, this umbrella term zoophobia also incorporates, inter alia (again in alphabetical order):
 

• apiphobia (fear of bees)
• cynophobia (fear of dogs)
• entomophobia (fear of insects)
• ichthyophobia (fear of fish)
• murophobia (fear of rats and mice)
• ornithophobia (fear of birds)
• ophidiophobia (fear of snakes)

 
With following potential physical symptoms involved:

• increased heart rate
• dizziness
• shallow/fast breathing
• numbness
• confusion
• chills
• dry mouth
• trembling/shaking
• sweating
• nausea

 
Children affected by zoophobia usually are known for expressing their anxiety with, inter alia,

• screaming
• crying
• becoming still/silent
• attempting to hide between persons or objects
• having tantrum

NATURAL SELF-MANAGEMENT OF PHOBIAS

Best way is certainly to dodge the source of fear behind the phobia to stay in control. However, if you can’t avoid, try following modalities to cope with the situation. Inter alia…
 

• Mindfulness

 
Stay in present moment the trigger hits to reduce tension by notice and  focus on physical sensations, breathing, or surroundings.
 

• Self-compassion

 
Being self-compassionate may well reduce stress related to the anxiety.
 

• Breathing exercises

 
If you are breathing slowly and steadily, this may stop hyperventilation to return to calmness. Especially, when anxiety is intensifying.
 

• Distraction

 
Try to distract yourself by focusing on different situations by, e.g., reading a book, listening to music or talk to a dear person like a family member or friend. 

IN A NUTSHELL

​Phobias – one of the most common mental health disorders – are affecting more than 260 million people worldwide. Some 20 million in the U.S. alone. Fortunately, there are natural ways of self-management . Read on to learn more about.

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DISCLAIMER

All information stated in this blog are for your personal education only, and are not intended to replace the advice of your healthcare provider.