How Can Therapy Help With a Phobia?
What to Expect
If you live in Markham or York Region and a fear of flying, tight spaces, spiders or something else has started shaping your choices, this post is for you. Therapy can help you understand what keeps a phobia going and build new ways of responding to it, at a pace that feels manageable. There's more than one way to approach this work, and you have a say in how it unfolds.
I'm Shirley Zhou, a Registered Psychotherapist (Qualifying) at Mindbody Wellness Centre in Markham. Below, I'll explain what a phobia is, why avoiding it tends to keep it going, and what therapy can look like.
What is a phobia?
A specific phobia is a strong fear of a particular object or situation that feels much bigger than the actual risk. Coming across it, or sometimes just thinking about it, can bring on anxiety or panic, and many people go out of their way to avoid it. Based on the DSM-5 criteria, the fear also tends to last, usually six months or more, and it causes distress or gets in the way of everyday life. (Source: St. Joseph's Healthcare Hamilton)
Phobias can involve many different things, for example:
animals, such as spiders, dogs or snakes
heights, storms or water
blood, needles or medical procedures
situations such as flying, driving, elevators or enclosed spaces
A phobia isn't a sign of weakness, and it isn't something you can simply talk yourself out of. Many capable, high-functioning people live with one quietly for years.
Is it a phobia or just a strong dislike?
Many people have strong fears that wouldn't be considered phobias. If you're afraid of spiders but rarely come across one, and the fear doesn't bother you much, it may not be a phobia.
It may be worth reaching out when the fear starts shaping your life. For example:
turning down trips, or work that involves travel, because of flying
taking the stairs every day to avoid an elevator
putting off medical appointments because of needles
planning your days around not running into the thing you fear
You don't need to wait until things feel unmanageable. If the fear is costing you something you care about, that's reason enough to talk to someone.
Why doesn't avoiding it make the fear go away?
Avoiding the thing you fear brings relief in the moment, which makes complete sense. Over time, though, avoidance can keep the fear in place, because you don't get the chance to learn that the situation may be less dangerous than it feels. Small "safety" habits, like driving extra slowly or checking a room before you sit down, can do the same. (Source: St. Joseph's Healthcare Hamilton)
This isn't a failing on your part. Avoidance is a natural, protective response. Therapy can help you understand it and gently loosen its hold.
Why do phobias develop?
There often isn't one simple answer. Some phobias begin after a frightening experience, like a fear of driving after a car accident. Others develop from watching someone else be afraid, or from repeatedly hearing that something is dangerous. Many people can't point to a starting point at all, or feel they've had the fear for as long as they can remember. (Source: St. Joseph's Healthcare Hamilton)
You don't need to know where your phobia came from to get help with it.
What are the different ways therapy can help with a phobia?
Exposure-based therapy is the most widely researched approach for specific phobias. It involves facing the feared object or situation gradually and repeatedly, in planned steps, until it brings less fear. (Source: St. Joseph's Healthcare Hamilton)
Whatever we do, you set the pace. We'll talk about what feels manageable, and we'll only move forward with your agreement.
What happens in the first sessions?
In the first sessions, we'll talk about:
what your fear looks like day to day
when it started, if you know (it's fine if you don't)
what you'd like to be able to do, for example take a flight, ride an elevator or get a blood test
how you'd like to pace the work
You don't need to have everything figured out before you come in. Many people start with "I just don't want this to run my life anymore," and that's a good place to begin.
Phobia therapy at Mindbody Wellness Centre
In person in Markham: sessions take place at 9506 Markham Road, Unit 106, Markham, Ontario L6E 0S5.
Online: online sessions are available for Ontario residents.
A free 15-minute consultation: this is held online, whichever option you choose. It's a chance to ask questions and see whether working together feels like a fit, with no commitment.
Insurance: we offer direct billing to most insurance providers, excluding Blue Cross. Clients are responsible for any fees not covered by their insurance.
If you'd like to know what to expect, you can read about your first visit.
Frequently asked questions
Do I have to face my fear right away? No. We start by talking about your fear, your goals and what feels manageable. You decide the pace.
How many sessions does phobia therapy take? It varies from person to person. It depends on the phobia, how long you've had it, and what you'd like to be able to do. We can talk about this in your consultation and revisit it as we go.
I have a flight coming up. Is it worth starting therapy now? It can be worth reaching out, even if the date is close. In a consultation, we can talk about your timeline, what feels realistic before your trip, and what you might keep working on afterwards.
Can phobia therapy be done online? Yes. Online sessions are available for Ontario residents. In-person sessions are also available at our clinic in Markham.
Is phobia therapy covered by insurance? Coverage for psychotherapy differs from plan to plan, so it's best to check with your plan provider. We offer direct billing to most insurance providers, excluding Blue Cross.
Your next step
If a fear has been quietly shaping your choices, you don't have to keep working around it alone. A free 15-minute online consultation is a low-pressure way to talk about what you're experiencing and ask any questions you have. Whether you'd like to meet in person in Markham or online, you're welcome to start there whenever you feel ready.
Book a free 15-minute consultation, or call us at 905-201-9355.