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Self-help - Phobias

There are things you can try to overcome your phobia.

You can make your own self-help plan or get help from a mental health specialist such as a psychologist.

Each phobia is different and no one self-help plan will work for everyone.

A self-help programme could include:

  • lifestyle changes
  • cognitive behavioural therapy (CBT)
  • attending a self-help group
  • using exposure therapy to overcome your fear
  • a combination of these

Lifestyle changes

Some simple changes to your lifestyle can reduce the symptoms of a phobia.

This could include:

Exposure therapy (desensitisation)

Exposure therapy is a way of treating phobias. It is when you gradually increase the length of time you're exposed to (in contact with) your phobia.

If you have agoraphobia, you might start by going outside your house for a very short time. Then you can increase the amount of time you spend outside and the distance you travel from your house.

Exposure therapy can help you to cope with the anxiety your phobia causes.

Other self-help techniques

There are other self-help techniques you can try.

Relaxation techniques

You can do exercises that may help you relax and control your breathing. These are called relaxation techniques.

Visualisation

Visualisation is when you imagine how to cope with a situation that causes you anxiety. You do breathing exercises at the same time.

Self-help groups

A self-help group is a useful way to meet others with similar experiences and share ways of coping.

Self-guided CBT

Self-guided CBT is an online self-help method for treating phobia. It is based on CBT. It helps you recognise unhelpful thought patterns and behaviour.

Cognitive behavioural therapy (CBT)

How to deal with panic attacks

Guided self-help

If self-help techniques and lifestyle changes do not work, try guided self-help.

Guided self-help is where you work through self-help worksheets. But you do this with the support of a therapist. The worksheets may be part of a workbook or course. These also have information and practical advice on how to cope.

Most self-help programmes have goals to work towards over 5 to 6 weeks.

You can do some online using a computer, tablet or mobile phone. For example, the HSE and Silvercloud digital self-help service.

Mental health support services

Content supplied by the NHS and adapted for Ireland by the HSE

Page last reviewed: 1 May 2025
Next review due: 1 May 2028