What is a phobia?
A phobia is a fear that is much stronger than the actual risk and that leads you to avoid certain things or situations. A specific phobia focuses on one object or situation. Common examples include spiders, wasps, dogs, heights, needles, blood, vomiting, enclosed spaces, lifts and the dentist.
When you meet the thing you fear, or even think about it, your body can react as if you're in danger. You might notice a racing heart, sweating, shaking, a churning stomach or a strong urge to escape. Some people have panic attacks. Wider fears, such as social anxiety or agoraphobia, are more complex than a single specific fear and usually need a broader approach.
What causes phobias?
Phobias can start in several ways, and often there's no single clear cause. Some begin after a frightening experience, such as being bitten by a dog or stuck in a lift. Others are learned by watching a parent or someone close react with fear. Many appear in childhood, while some develop later in life during a stressful period.
Whatever the cause, avoidance is what keeps a phobia going. Each time you avoid the feared thing, you feel relief, and your brain learns that avoiding it kept you safe. Over time, the fear can grow and start to limit your daily life, holidays, work or healthcare.
What does the evidence say about phobias?
Gradual exposure has the strongest evidence for specific phobias. It means facing your fear step by step, starting with something only mildly uncomfortable and building up as your confidence grows. It's often offered as part of cognitive behavioural therapy (CBT), which is available on the NHS.
The approaches Sonya Hudson uses share this principle of gentle, gradual steps, but the work starts in your imagination rather than with the real thing. Research on hypnotherapy for phobias is more limited, so it's best seen as a supportive approach. Many people find their fear becomes more manageable, although results vary and can't be guaranteed.
How hypnotherapy, NLP and EFT may help
Each of these approaches helps you practise staying calmer around your fear, at a pace that feels safe. Sonya, the clinical hypnotherapist behind Simple Hypnotherapy, will choose what suits you after talking through your fear in detail.
Hypnotherapy
Hypnotherapy lets you imagine the feared situation while you feel deeply relaxed. You start with something very mild, such as seeing the word "spider" or picturing one far away across a room. As you learn to stay calm, the steps slowly build up.
NLP
NLP techniques work on how you picture or remember the trigger. For example, you might imagine a frightening memory as a small, faded black-and-white image, which can make it feel less intense. NLP's theory isn't scientifically established, but some people find these exercises helpful.
EFT
With EFT, you tap on points such as the side of your hand and under your eye while focusing on the fear in small doses. You rate how strong it feels from 0 to 10 and carry on until the number drops. It's also something you can learn to use on your own.
What happens in phobia sessions
Your first session begins with a calm conversation about your fear, how it started and what it stops you doing. Together, you and Sonya will agree a clear goal, such as having a blood test or staying in a room with a spider. You'll never be surprised with the thing you fear, and every step is your choice.
Sessions last 60 to 90 minutes at the clinic in Wallsend, Newcastle upon Tyne. Between sessions, you may be invited to try small real-world steps, but only when you feel ready.
Small steps you can try yourself
You can begin working on a phobia on your own by building a simple ladder of steps. Write a list of situations linked to your fear, from slightly uncomfortable to very frightening. Start with the easiest one and stay with it until your anxiety settles, before moving up a rung.
Slow breathing helps a great deal here, and our guide to a simple breathing exercise shows you how. It also helps to notice when you avoid something and gently test whether you could manage a little more next time.
When to seek medical advice
If a phobia is stopping you from getting medical or dental care you need, tell your GP or dentist. They can often make adjustments, such as a longer appointment or extra support. Speak to your GP if your fears are widespread, you have frequent panic attacks or you're avoiding many everyday situations. In England, you can also refer yourself to NHS Talking Therapies for CBT.
If you need urgent help: call 999 or go to A&E in an emergency. For urgent mental health support, call NHS 111 (option 2 in England) or contact your GP. Samaritans are available day and night on 116 123.
Questions
Will I have to be near the thing I'm afraid of?
No. The work happens in your imagination first, and any real-world steps are entirely your choice, taken when you feel ready.
How many sessions might a phobia take?
It varies. Some specific fears respond to a small number of sessions, while others take longer, especially if the fear has been around for many years. Progress is reviewed with you as you go.
Can hypnotherapy help with a fear of needles or the dentist?
These are common fears that sessions can focus on. If you have an appointment coming up, mention the date during your free phone consultation so there's time to prepare.
What if I don't know why my phobia started?
That's very common, and you don't need to know the cause to work on the fear. Sessions focus on how you react now and how you would like to feel instead.