Blogs  Forums  Chat Rooms  NHS Direct  NHS Choices  Samaritans  FRANK  Childline  
  Become a Volunteer with FCServices  
.....counselling for everyone.....
Free and Confidential      Face-to-face       Phone / text       Online
+44 1208 220485

+44 843 636 5211

+44 843 636 5210  (Fax)

Text  INFO  to  +44 7516 440 324

"....ask for help, talk to others, be yourself...."
Free Counselling Services
  HOME  Contact Us  Our Services  
  Health Campaigns  Emergency Contacts  Charities  
Create a web page in minutes!
.....just need to talk?


Self-Help for Phobias

Self-help programme:

Each individual phobia is different and no single self-help programme will work for everyone. You may decide to use your own self-help strategy to overcome your phobia, or get help from a mental healthcare specialist, such as a psychologist.

A self-help programme could include:

  • having a course of cognitive-behavioural therapy (CBT),

  • attending a self-help group,

  • using self-exposure therapy to try to overcome your fear, or

  • a combination of these.

Self-exposure therapy:

Self-exposure therapy (desensitisation) involves gradually increasing the length of time that you are exposed to the object of your phobia.

If you have agoraphobia (a fear of open spaces and public places), you might begin by going outside your house for a very short time, then gradually increasing the length of time you spend outside and the distance you travel from your house. This technique is often effective in allowing someone with a phobia to cope with their anxiety.

Other self-help techniques:

Other self-help techniques include:

  • Relaxation techniques: a series of physical exercises that may help you relax and control your breathing.

  • Visualisation: combines relaxation and breathing techniques with mentally visualising how you will successfully deal with a situation that could cause anxiety.

  • Self-help groups: a useful way of meeting others with similar experiences and sharing ways of coping.

Phobias Counselling online

©2014 Free Counselling Services (FCS) Limited

Not for Profit Organisation, Limited by Guarantee

Registered in England and Wales, No. 08497789

Established in 2012 by Sean Kyle