Specific Phobias
Specific phobias are long-term fears, unlike temporary anxiety you may feel in certain situations. Despite the fear usually being irrational, people with specific phobias may try to go out of their way to avoid that object or situation.
What Are Specific Phobias?
Specific phobias are a major fear of objects or situations that are of no threat to you.
Specific phobias are seen as a type of anxiety disorder in the DSM-5. The general difference between this and Generalised Anxiety Disorder (GAD) is in its nature and focus of the anxiety.
Specific phobias involve intense and irrational fears that are disproportionate to the actual threat, whereas GAD is persistent, excessive worry about numerous things in our everyday life, such as work, finances, relationships and more.
Specific phobias are the most common anxiety disorder and the third most common mental disorder. In Singapore, anxiety disorders (including specific phobias) affect 10% of the population. Specific phobias affect 8% of women and 3% of men annually.
Common Types Of Phobias
Common types of phobias include fears of:
- A situation, for example, going to work/school, transportation or enclosed areas
- Nature, such as the rain, thunderstorms, darkness, heights or large structures
- Animals, such as insects or dogs
- Medical procedures, for example, injuries, blood or needles
- Bodily noises, such as throwing up or choking
Symptoms Of Specific Phobias
- Intense fear or anxiety immediately occurs when thinking or interacting with the fear.
- Knowing that your fear is irrational, but not being able to stop feeling anxious.
- The fear is impacting your ability to do your daily life
- Physical reactions, such as a fast heartbeat
Causes Of Phobias
Specific phobias can develop from a variety of factors, such as our psychology, biology and our environment. While some phobias arise suddenly, others can have roots in past experiences or can be learnt.
Some examples include but are not limited to:
- Traumatic experiences:
A direct negative or scary experience, particularly in childhood, can trigger a lasting response. For instance, being bit by a dog can lead to a phobia of dogs (cynophobia). Our brain creates a strong association between the stimulus (dog) and danger (bite). - Learned Behaviours (Classical Conditioning & Observation):
Pairing a neutral stimulus with fear (classical conditioning) or by observing others’ reactions can cause these phobias. For example, a child may see their parent is afraid of insects and panic at an interaction, causing them to internalise it themselves. - Stress and Life Transitions:
Periods of high stress, such as loss, life changes or illness, can increase our vulnerability to anxiety and cause the development of phobias. During times of emotional instability, a minor fear can escalate into a more significant response
When To Seek Help?
When the fear significantly impacts your ability to perform basic functions that you need for your everyday life, when it interferes with your job or your school life, or when it causes you significant mental strain, it would be appropriate to turn to a professional.
How Can Us Help You?
Experienced Therapists
Our processes and quality assurance is led by Dr.Emma Waddington, a UK-trained senior clinician psychologist and Founder of Us Therapy, with over 20+ years of experience in helping individuals in Singapore.
Holistic & Personalised Approach
Our clinicians draw from various therapeutic models to create a holistic approach. At Us, we have seen hundreds of clients and we recognise that each individual is unique. Our approach is tailored to you but always includes customised treatment plans and integrative techniques.
Thorough Assessment
At Us, we pride ourselves on our comprehensive assessment processes. We will undergo a thorough assessment process with you in your first sessions before we come up with a plan for your therapy.
Our Therapists
Therapy Approaches
Exposure Therapy
The most effective treatment is a form of therapy called exposure therapy. This involves slowly increasing the exposure to the individual’s fear while helping them manage their anxiety and emotions. Exposure therapy helps reduce anxiety by teaching the brain to not view the stimulus as dangerous over time, encouraging individuals to face their fears rather than avoid them.
Cognitive Behavioural Therapy (CBT)
Other therapies, like CBT, which is a type of talk therapy, can also be used to treat the individual by helping them identify and change their negative thoughts and behaviours in regard to their phobia. Often includes exposure techniques and encourages coping skills to manage their anxiety. CBT can help individuals challenge their irrational beliefs that maintain their fears.
In some cases, medication can also be used to help.
What To Expect
Initial Consultation – A Space to Be Heard
The first session is all about getting to know you. It is a conversation—one where you can share what is been on your mind, what has been feeling difficult, and what you would like support with. Your therapist will ask questions about your background, experiences, and goals, but there is no pressure to answer any questions—just a safe space to begin.
Questionnaires & Onboarding Surveys – Understanding the Full Picture
To help tailor therapy to your needs, you may be asked to fill out some brief questionnaires before or after your first session. These can give insight into things like mood, stress levels, relationship patterns, or coping strategies. They are not tests—just tools to help your therapist understand how best to support you.
Individual Therapy Sessions – Your Journey at Your Own Pace
Each session is a step forward in your journey. Therapy is not just about talking—it is about discovering new ways to navigate life’s challenges, make sense of emotions, and feel like you are getting the most out of your life. Depending on your needs, sessions may focus on:
- Exploring patterns of thought and behavior
- Understanding past experiences and their impact on the present
- Developing practical coping tools
- Strengthening emotional resilience
Feedback Sessions – Reflecting and Adjusting
After the first few sessions (or after assessments), a feedback session provides space to reflect on how therapy is going. This is a chance to talk about what has been helpful, what you would like more of, and how therapy can continue to best serve you.
Intervention – The Heart of Therapy
Intervention is where meaningful change happens. Every therapy journey is unique, and the approach will be shaped around what works best for you. Some common approaches include:
🌱 Cognitive Behavioral Therapy (CBT) – Helping to identify and shift unhelpful thought patterns, reduce anxiety, and develop healthier ways to cope and new patterns of behaviour.
🧠 Schema Therapy – Deep, transformational work to uncover long-standing patterns that might be keeping you stuck, often rooted in early life experiences.
💙 Acceptance and Commitment Therapy (ACT) – Learning to handle difficult emotions with self-compassion and move towards what truly matters in life.
🌊 Eye Movement Desensitization and Reprocessing (EMDR) – A powerful approach for healing trauma and distressing memories, helping the brain reprocess them in a way that feels less overwhelming.
🧘 Mindfulness-Based Approaches – Building self-awareness, grounding techniques, and ways to manage stress and emotions with greater ease.
Fees
Individual Counselling Rates
Clinician type
Fees and Duration
Clinic Founder
$310
Principal Psychologist
$290
Senior Clinical Psychologist
$262
Educational Psychologist
$262
Clinical Psychologist
$236
Counsellor
$170
Expressive Arts Therapist
$170
Associate Psychologist
$130
Phone calls / Emails
Clinicians rate pro-rata (10 Mins)
FAQs About Specific Phobias
What is the most unique phobia?
Uniqueness is subjective to the individual. However, there are some very unusual phobias.
For example:
- Arachibutyrophobia – the phobia of peanut butter sticking to the roof of your mouth
- Omphalophobia – the fear of belly buttons
- Phobophobia – the phobia of having a phobia
What are the most common phobias?
Some common phobias include:
- Acrophobia: Fear of heights
- Aerophobia: Fear of flying
- Amaxophobia: Fear of driving
- Aquaphobia: Fear of water
- Arachnophobia: Fear of spiders
- Astraphobia: Fear of storms
- Claustrophobia: Fear of confined or tight spaces
- Dentophobia: Fear of dentists
- Glossophobia: Fear of public speaking
- Hemophobia: Fear of blood
- Monophobia: Fear of being alone
- Mysophobia: Fear of germs
- Nosocomephobia: Fear of hospitals
- Nyctophobia: Fear of the dark
- Ornithophobia: Fear of birds
- Phasmophobia: Fear of ghosts
- Trypanophobia: Fear of injections
- Zoophobia: Fear of animals
What is the difference between OCD and specific phobia?
OCD includes recurring intrusive thoughts and repetitive behaviours to manage the anxiety caused by the thoughts.
On the other hand, specific phobias have a persistent fear of a specific object or situation, causing impacts to the person’s life and mental state.