This article is written by a Kooth writer and contains mentions of: agoraphobia, social phobia, claustrophobia, driving phobia, and anxiety.

Do you have a particular fear? While we all may have different fears, when they become overly distressing and impact our day-to-day life, they may be classified as a phobia*. A phobia is an anxiety disorder* that occurs when someone experiences an overwhelming fear of a thing or situation. While people can experience phobias differently, some common symptoms include:

• rapid heart rate
• fast breathing
• changes in temperature
• stomach ache or nausea
• feeling dizzy
• shaking or trembling

*You can learn more about anxiety disorders and phobias on the NHS website.

We’ve spoken to four mental health practitioners about their personal experiences with the following phobias, and their advice on what helps them manage:

1. Agoraphobia – fear and avoidance of spaces or situations that may cause panic
2. Social phobia – an overwhelming fear of social situations, also known as social anxiety
3. Claustrophobia – a fear of confined spaces
4. Driving phobia – a fear of driving a vehicle

*Pseudonyms are used throughout the article

1. Agoraphobia: Kathleen’s experience

“My agoraphobia was triggered by the pandemic. I was separated from my friends and family, and I felt very trapped. I started to resent being at home, but it also felt much safer than being out in the world.

“Agoraphobia stopped me from doing pretty much everything that required me leaving the house. I wasn’t able to attend important medical appointments, go to the shops, or visit anyone.

“I struggled with anxiety and panic attacks* when I would try to get out of the house, and I missed out on important life events, like birthdays and other celebrations. My daily routine really changed, and I felt like life was just kind of passing me by.”

*For more on panic attacks, check out our article Let’s talk about: panic attacks.

How did you manage your fear of leaving the house?

“I took small steps towards going outside. I started with getting into my garden every day, and then outside the front of the house each day, before starting to go on little walks down to the end of the road. This helped me build up my comfort for being out and about.

“I then started to think about safe places that I could start going to with people I trusted. My family, friends, and counsellor really helped me to set up little goals for myself. They helped me maintain my progress and keep going, even when it felt impossible.

“Eventually, I joined some local crafty groups to help me build a routine of getting out of the house more often. When it felt difficult to go out, I used grounding techniques (practises that draw attention to your senses), like having a little pebble I could feel in my pocket. I’d try to stay mindful of the present moment, allow thoughts to come and go, and talk to others to help me cope.”

How are you doing now?

“Nowadays, I make sure I get out most days. I try to make plans with people so I can feel connected to my values and goals in life. I also make sure I keep talking to friends, family, and my counsellor if I feel like those worries or thoughts are creeping back in again, so we can think about how to diffuse them.”

2. Social phobia: Martin’s experience

“Social anxiety is something I have had for a very, very long time. I struggle when I’m around new people, or in busy, unfamiliar spaces. I tend to get very shaky and nauseous, and sometimes I struggle to speak because I’m so anxious. In the past, it has made me not want to see people or go to things involving unfamiliar people or places. I avoided a lot of social occasions, and that built up my anxiety and made it a lot worse.”

How do you manage your fear of social situations?

“Planning – to a reasonable level – helps me. I make a plan, think about how I can manage a situation, and then make sure I don’t keep dwelling on it. Friends and family can be really helpful to put down the plan when it’s ready. If I’m somewhere busy, I try to have a safe person I can call when I’m feeling anxious. Before I go somewhere, I’ll let them know in case I may need help.

“I also find getting a straw and blowing bubbles into a drink really helps if I’m struggling to speak. I find that writing things down can be beneficial if I’m struggling in a social setting, too. I try to keep reminders that I can get through things, and that socialising links to my values and goals.”

How are you doing now?

“Gradually exposing myself to social situations and practising being in them has been really helpful. Even though it can be tricky, it’s worth it, as I’m now able to spend time with people I love and do the things I enjoy!”

3. Claustrophobia: Debby’s experience

“Not only do I feel claustrophobic in small spaces, but I also feel trapped or enclosed in any space that may be crowded. I have issues with feeling like I can’t get out of places like buses or trains, which makes it hard to breathe. My claustrophobia can bring on panic attacks; it can also make me feel unable to go certain places – which can be tough.”

How do you manage crowds and the feeling of being closed in?

“I use breathing exercises before going into an unfamiliar place that may have space issues, which helps me calm my anxiety so I can deal with it better. I make sure my phone is charged and use mindfulness apps to centre myself and just take time out if I need.

“I’ve found listening to music in places like public transport helps me to ignore the crowd. Headphones help me focus and block things out so I can concentrate on my breath and focus on keeping myself from panicking.

“If I am going somewhere unfamiliar and I am worried about crowds and being closed in, I will sometimes search the place online and look at pictures to see where I can spot exits. I find comfort in knowing that I can get out if I need to. I will try to be near exits if a place is crowded.

“It is easier to manage when I am with other people I know, as they can distract me and that helps a lot. I think making people around me aware is helpful, so they can support me. Using things like fidget toys in my pocket also helps me to focus on something else when I start to feel panicked.”

How are you doing now?

“Having these little things in place has allowed me to go more places and be in smaller spaces where I wouldn’t have been able to go before. I feel that though my claustrophobia is still there, and I have to be aware of it and make plans to help me, it does not control my life as it once did. I feel more in control of my life since employing strategies that work for me, and these strategies have helped me to push myself beyond my comfort zone at times and challenge myself in a way that feels safe.”

4. Driving phobia: Jenna’s experience

“Driving a car definitely didn’t come naturally to me. I found myself feeling quite anxious when doing even short journeys. My heart would race, my hands would be really sweaty, and I was extremely cautious. Being cautious might sound like a positive thing, but being overly cautious made me panic behind the wheel, and drive very slowly when it wasn’t necessary.

“Sometimes I would think about worst case driving scenarios at night and wake up dreading any planned journeys that day. If I could walk, or get to my destination another way, I would, and would avoid driving as much as possible. As my fear of driving started to get worse, I knew I had to do something differently.”

How did you manage your fear of driving?

“I started doing shorter journeys more often, rather than opting to walk. I also did a few journeys with someone I trusted, to build my confidence. I found it helpful to set myself some small challenges to nudge myself out of my comfort zone. For example, I’d challenge myself to park in a more convenient spot, rather than parking miles away from where I needed to be for fear I’d be a ‘terrible parker’. I also put a really nice smelling car freshener in my car, to create a nicer environment, and help relax me.”

How are you doing now?

“Driving is still very much a work in progress for me, and I wouldn’t say I love it, but I definitely don’t feel the crippling fear I once felt. The little things really did help.”

While phobias may be difficult to overcome entirely, better understanding yourself, reaching out for support, and finding little ways to help you manage situations can help you live more freely and do the things that are important to you.

If you think you might have a phobia, talking to your GP might be a helpful first step to explore your options and talk about how you’re feeling. They might also be able to signpost you to local support and therapies that would work best for you.