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Fear is an emotional response to a perceived threat. It triggers the 'fight or flight' response in our bodies, preparing us to either confront or flee from danger. This response is essential for our survival.

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FEAR | The Science of Fear, Anxiety + Phobias | TUGGS the Corgi | Season 2 Episode 4

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Easily create beautiful interactive video lessons for your students you can integrate right into your LMS. Track students' progress with hassle-free analytics as you flip your classroom!

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Anxiety is a feeling of worry, nervousness, or unease about something with an uncertain outcome. It's a natural response to stress, but chronic anxiety can interfere with daily life.

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While fear is a response to an immediate threat, anxiety is anticipation of future threats. Understanding this distinction can help us better manage these emotions.

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Phobias are intense, irrational fears of specific objects, activities, or situations. They can cause significant distress and impact daily functioning.

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Phobias - specific phobias, agoraphobia, & social phobia

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Some of the most common phobias include fear of heights (acrophobia), spiders (arachnophobia), and flying (aviophobia). These phobias can range from mild to severe.

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A phobia is an anxiety disorder involving excessive and persistent fear of a situation or object. Exposure to the source of the fear triggers an immediate anxiety response.

Phobias are one of the most common mental illnesses in the United States. According to the National Institute of Mental Health (NIH), approximately 12.5% of adults in the U.S. will deal with a specific phobia in their lifetime. Women are more likely to experience phobias than men. Typical symptoms of phobias can include nausea, trembling, rapid heartbeat, feelings of unreality, and being preoccupied with the fear object.

Types of Phobias

The American Psychiatric Association (APA) identifies three different categories of phobias:

1. Social phobias: Now known as social anxiety disorder, this phobia is marked by a fear of social situations in which a person might be judged or embarrassed.

2. Agoraphobia: This phobia involves an irrational and extreme fear of being in places where escape is difficult. It may involve a fear of crowded places or even of leaving one's home.

3. Specific phobias: When people talk about having a phobia of a specific object such as snakes, spiders, or needles, they are referring to a specific phobia.

While not comprehensive, this list of phobias offers a glimpse of the many phobias that can have a serious impact on a person's life. As you may notice while you browse through this list, most specific phobias fall into one of four major categories:

Fears of the natural environment

Fears related to animals

Fear related to medical treatments or issues

Fears related to specific situations

These names themselves are often formed by taking a Greek prefix that represents the fear object and adding the -phobia suffix. Because of this, any attempt at a completely exhaustive list of phobias would be a futile exercise. Any list of phobias could grow with the addition of newly coined terms for previously unnamed specific phobias.

A-Z List of Some of the More Common Phobias

This article lists more than 100 of the most common phobias. It also covers some of the treatment options that are available.

Ablutophobia: Fear of bathing

Achluophobia: Fear of darkness

Acrophobia: Fear of heights

Aerophobia: Fear of flying

Algophobia: Fear of pain

Agoraphobia: Fear of open spaces or crowds

Aichmophobia: Fear of needles or pointed objects

Amaxophobia: Fear of riding in a car

Androphobia: Fear of men

Anemophobia: Fear of air

Anginophobia: Fear of angina or choking

Angrophobia: Fear of anger

Anthrophobia: Fear of flowers

Anthropophobia: Fear of people or society

Aphenphosmphobia: Fear of being touched

Arachibutyrophobia:Fear of peanut butter

Arachnophobia: Fear of spiders

Arithmophobia: Fear of numbers

Astraphobia: Fear of thunder and lightning

Astrophobia: Fear of outer space

Ataxophobia: Fear of disorder or untidiness

Atelophobia: Fear of imperfection

Atychiphobia: Fear of failure

Automatonophobia: Fear of human-like figures

Autophobia: Fear of being alone

Bacteriophobia: Fear of bacteria

Barophobia: Fear of gravity

Bathmophobia: Fear of stairs or steep slopes

Batrachophobia: Fear of amphibians

Belonephobia: Fear of pins and needles

Bibliophobia: Fear of books

Botanophobia: Fear of plants

Cacophobia: Fear of ugliness

Catagelophobia:Fear of being ridiculed

Catoptrophobia: Fear of mirrors

Chionophobia: Fear of snow

Chrometophobia: Fear of spending money

Chromophobia: Fear of colors

Chronomentrophobia: Fear of clocks

Chronophobia: Fear of time

Cibophobia: Fear of food

Claustrophobia: Fear of confined spaces

Climacophobia: Fear of climbing

Coulrophobia: Fear of clowns

Cyberphobia: Fear of computers

Cynophobia: Fear of dogs

Iatrophobia:Fear of doctors

Insectophobia:Fear of insects

Leukophobia: Fear of the color white

Lilapsophobia: Fear of tornadoes and hurricanes

Lockiophobia:Fear of childbirth

Mageirocophobia:Fear of cooking

Megalophobia: Fear of large things

Melanophobia: Fear of the color black

Microphobia: Fear of small things

Mysophobia: Fear of dirt and germs

Necrophobia:Fear of death or dead things

Noctiphobia: Fear of the night

Nomophobia: Fear of being without your mobile phone

Nosocomephobia: Fear of hospitals

Nyctophobia: Fear of the dark

Papyrophobia: Fear of paper

Pathophobia: Fear of disease

Pedophobia:Fear of children

Philematophobia: Fear of kissing

Philophobia: Fear of love

Phobophobia: Fear of phobias

Podophobia: Fear of feet

Porphyrophobia: Fear of the color purple

Pteridophobia: Fear of ferns

Pteromerhanophobia: Fear of flying

Pyrophobia: Fear of fire

Samhainophobia: Fear of Halloween

Scolionophobia: Fear of school

Scoptophobia: Fear of being stared at

Selenophobia: Fear of the moon

Sociophobia: Fear of social evaluation

Somniphobia:Fear of sleep

Venustraphobia: Fear of beautiful women

Verminophobia: Fear of germs

Wiccaphobia: Fear of witches and witchcraft

Xenophobia: Fear of strangers or foreigners

Zoophobia: Fear of animals

Zuigerphobia: Fear of vacuum cleaners

Recap

Symptoms of Phobias

Phobias lead to physical, emotional, and behavioral symptoms. Common symptoms include:

Chest tightness or pain

Chills or hot flashes

Choking sensations

Confusion

Difficulty breathing

Dizziness

Dry mouth

Increased blood pressure

Nausea

Racing heartbeat

Shaking or trembling

Sweating

In addition to these physical symptoms, people may experience dread, a sense of impending doom, fear of losing control, or even the feeling that death is imminent. To avoid such feelings, people with phobias may avoid any situation where they might potentially encounter the source of their fear.

Causes of Phobias

The exact causes of phobias are not known, but it is likely that a combination of factors plays a part. Some factors that increase the risk of developing a phobia include:

Genetics: People with a close family member with a phobia or another anxiety disorder also have a greater risk of a phobia. It is important to note, however, that people who don't have family members with the condition still develop phobias.

Traumatic experiences: A difficult, stressful, or traumatic experience can also trigger the onset of a phobia. For example, being bitten by a dog as a child might trigger a fear of dogs in adulthood.

Common vs. Rare Phobias

Some phobias are more common, while others are often quite rare. Five of the most common phobias include arachnophobia (the fear of spiders), ophidiophobia (the fear of snakes), glossophobia (the fear of public speaking), acrophobia (the fear of heights), and social phobia (the fear of social interactions).

Rare phobias may be novel terms coined to identify a single, unique case or fear that occur quite infrequently. Some different rare specific phobias include spectrophobia (the fear of mirrors), chiclephobia (the fear of chewing gum), and hippopotomonstrosesquipedaliophobia (the fear of long words).

Treatment for Phobias

While phobias can be distressing and create disruptions in your life, they are treatable. Some of the different treatment options include therapy and medication.

Exposure Therapy

Exposure-based treatments are the first-line approach in the treatment of phobias. In this type of treatment, you are gradually and progressively exposed to what you fear. You might start by just thinking about your phobia trigger and then move slowly toward looking at images of the object and finally being near the object in real life.

Types of exposure-based treatments that may be used include:

In vivo exposure: This involves being exposed to the source of your fear in real life.

Virtual exposure: This involves the use of virtual reality to practice gradual exposure.

Systematic desensitization: This involves being gradually exposed until you become desensitized to the source of your fear.

During this process, you'll also practice relaxation techniques to help calm your body when your fear response kicks in.

Cognitive Behavioral Therapy

Often referred to as CBT, cognitive behaviorial therapy involves learning to identify the underlying negative thoughts that contribute to feelings of fear. Once you become better at noticing these thoughts, you can then work on replacing them with more positive, helpful thoughts.

Eye Movement Desensitization and Reprocessing

Eye movement desensitization and reprocessing (EMDR) therapy utilizes rhythmic eye movements to help people process and recover from traumatic experiences. It is frequently used in the treatment of post-traumatic stress disorder (PTSD), but can also be effective in the treatment of a variety of other mental health conditions including phobias.

Medications

Medications may be prescribed in some cases to help manage some of the symptoms you might be experiencing as a result of your phobia. Medications your doctor might prescribe include selective serotonin reuptake inhibitors (SSRIs), beta-blockers, and anti-anxiety drugs.

A Word From Verywell

Phobias can have a serious impact on well-being, but it is important to remember that you are not alone. Phobias are common and treatable. If you believe that you have the symptoms of some type of phobia, consult a doctor for further evaluation and treatment advice.

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Phobias are intense fears of an object, place, situation, or animal. Learn about the many different kinds that exist in this list of some of the most common phobias.

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Social phobia, or social anxiety disorder, is the fear of social situations where one might be judged, embarrassed, or scrutinized. It can significantly impact one's ability to interact with others.

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National Institute of Mental Health (NIMH)

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Are you afraid of being judged by others? Are you self-conscious in everyday social situations? Do you avoid meeting new people due to fear or anxiety? If you have been feeling this way for at least 6 months and these feelings make it hard for you to do everyday tasks-such as talking to people at work or school-you may have social anxiety disorder.

Social anxiety disorder is an intense, persistent fear of being watched and judged by others. This fear can affect work, school, and other daily activities. It can even make it hard to make and keep friends. The good news is social anxiety disorder is treatable. Learn more about the symptoms of social anxiety disorder and how to find help.

What is social anxiety disorder?

Social anxiety disorder is a common type of anxiety disorder. A person with social anxiety disorder feels symptoms of anxiety or fear in situations where they may be scrutinized, evaluated, or judged by others, such as speaking in public, meeting new people, dating, being on a job interview, answering a question in class, or having to talk to a cashier in a store. Doing everyday things, such as eating or drinking in front of others or using a public restroom, also may cause anxiety or fear due to concerns about being humiliated, judged, and rejected.

The fear that people with social anxiety disorder have in social situations is so intense that they feel it is beyond their control. For some people, this fear may get in the way of going to work, attending school, or doing everyday things. Other people may be able to accomplish these activities but experience a great deal of fear or anxiety when they do. People with social anxiety disorder may worry about engaging in social situations for weeks before they happen. Sometimes, they end up avoiding places or events that cause distress or generate feelings of embarrassment.

Some people with the disorder do not have anxiety related to social interactions but have it during performances instead. They feel symptoms of anxiety in situations such as giving a speech, competing in a sports game, or playing a musical instrument on stage.

Social anxiety disorder usually starts during late childhood and may resemble extreme shyness or avoidance of situations or social interactions. It occurs more frequently in females than in males, and this gender difference is more pronounced in adolescents and young adults. Without treatment, social anxiety disorder can last for many years, or even a lifetime.

What are the signs and symptoms of social anxiety disorder?

When having to perform in front of or be around others, people with social anxiety disorder may:

Blush, sweat, or tremble.

Have a rapid heart rate.

Feel their "mind going blank," or feel sick to their stomach.

Have a rigid body posture, or speak with an overly soft voice.

Find it difficult to make eye contact, be around people they don't know, or talk to people in social situations, even when they want to.

Feel self-consciousness or fear that people will judge them negatively.

Avoid places where there are other people.

What causes social anxiety disorder?

Risk for social anxiety disorder may run in families, but no one knows for sure why some family members have it while others don't. Researchers have found that several parts of the brain are involved in fear and anxiety and that genetics influences how these areas function. By studying how the brain and body interact in people with social anxiety disorder, researchers may be able to create more targeted treatments. In addition, researchers are looking at the ways stress and environmental factors play a role in the disorder.

How is social anxiety disorder treated?

If you're concerned you may have symptoms of social anxiety disorder, talk to a health care provider. After discussing your history, a health care provider may conduct a physical exam to ensure that an unrelated physical problem is not causing your symptoms. A health care provider may refer you to a mental health professional, such as a psychiatrist, psychologist, or clinical social worker. The first step to effective treatment is to get a diagnosis, usually from a mental health professional.

Social anxiety disorder is generally treated with psychotherapy (sometimes called "talk therapy"), medication, or both. Speak with a health care provider about the best treatment for you.

Psychotherapy

Cognitive behavioral therapy (CBT), a research-supported type of psychotherapy, is commonly used to treat social anxiety disorder. CBT teaches you different ways of thinking, behaving, and reacting to situations to help you feel less anxious and fearful. CBT also can help you learn and practice social skills, which is very important for treating social anxiety disorder. CBT has been well studied and is the gold standard for psychotherapy.

Exposure therapy is a CBT method that focuses on progressively confronting the fears underlying an anxiety disorder to help you engage in activities you have been avoiding. Exposure therapy is sometimes used along with relaxation exercises. CBT delivered in a group therapy format also can offer unique benefits for social anxiety disorder.

Another treatment option for social anxiety disorder is acceptance and commitment therapy (ACT). ACT takes a different approach than CBT to negative thoughts and uses strategies such as mindfulness and goal setting to reduce your discomfort and anxiety. Compared to CBT, ACT is a newer form of psychotherapy treatment, so less data are available on its effectiveness. However, different therapies work for different types of people, so it can be helpful to discuss what form of therapy may be right for you with a mental health professional.

For more information on psychotherapy, visit the National Institute of Mental Health (NIMH) psychotherapies webpage.

Medication

Health care providers may prescribe medication to treat social anxiety disorder. Different types of medication can be effective in treating this disorder, including:

Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs)

Beta-blockers

Anti-anxiety medications, such as benzodiazepines

SSRI and SNRI antidepressants are commonly used to treat depression, but they also can help treat the symptoms of social anxiety disorder. They may take several weeks to start working. Antidepressants may also cause side effects, such as headaches, nausea, or difficulty sleeping. These side effects are usually not severe, especially if the dose starts off low and is increased slowly over time. Talk to your health care provider about any side effects that you may experience.

Beta-blockers can help control some of the physical symptoms of social anxiety disorder, such as rapid heart rate, sweating, and tremors. Beta-blockers are commonly the medication of choice for the "performance anxiety" type of social anxiety disorder.

Benzodiazepines, which are anti-anxiety sedative medications, are powerful and begin working right away to reduce anxious feelings. These medications can be very effective in rapidly decreasing anxiety, but some people build up a tolerance to them and need higher and higher doses to get the same effect. Some people even become dependent on them. Therefore, a health care provider may prescribe them only for brief periods of time if you need them.

Both psychotherapy and medication can take some time to work. Many people try more than one medication before finding the best one for them. A health care provider can work with you to find the best medication, dose, and duration of treatment for you. People with social anxiety disorder usually obtain the best results with a combination of medication and CBT or other psychotherapies.

For basic information about these and other mental health medications, visit NIMH's Mental Health Medications webpage. Visit the U.S. Food and Drug Administration (FDA) website for the latest warnings, patient medication guides, and information on newly approved medications.

Support Groups

Many people with social anxiety find support groups helpful. In a group of people who all have social anxiety disorder, you can receive unbiased, honest feedback about how others in the group see you. This way, you can learn that your thoughts about judgment and rejection are not true or are distorted. You also can learn how others with social anxiety disorder approach and overcome the fear of social situations.

Support groups are available both in person and online. However, any advice you receive from a support group member should be used cautiously and does not replace treatment recommendations from a health care provider.

Both psychotherapy and medication can take some time to work. A healthy lifestyle also can help combat anxiety. Make sure to get enough sleep and exercise, eat a healthy diet, and turn to family and friends who you trust for support. To learn more ways to take care of your mental health, visit NIMH's Caring for Your Mental Health webpage.

How can I support myself and others with social anxiety disorder?

Educate Yourself

A good way to help yourself or a loved one who may be struggling with social anxiety disorder is to seek information. Research the warning signs, learn about treatment options, and keep up to date with current research.

Communicate

If you are experiencing social anxiety disorder symptoms, have an honest conversation about how you're feeling with someone you trust. If you think that a friend or family member may be struggling with social anxiety disorder, set aside a time to talk with them to express your concern and reassure them of your support.

Know When to Seek Help

If your anxiety, or the anxiety of a loved one, starts to cause problems in everyday life-such as avoiding social situations at school, at work, or with friends and family-it's time to seek professional help. Talk to a health care provider about your mental health.

Are there clinical trials studying social anxiety disorder?

NIMH supports a wide range of research, including clinical trials that look at new ways to prevent, detect, or treat diseases and conditions-including social anxiety disorder. Although individuals may benefit from being part of a clinical trial, participants should be aware that the primary purpose of a clinical trial is to gain new scientific knowledge so that others may be better helped in the future.

Researchers at NIMH and around the country conduct clinical trials with patients and healthy volunteers. Talk to a health care provider about clinical trials, their benefits and risks, and whether one is right for you. For more information, visit NIMH's clinical trials webpage.

Finding Help

Behavioral Health Treatment Services Locator

This online resource, provided by the Substance Abuse and Mental Health Services Administration (SAMHSA), helps you locate mental health treatment facilities and programs. Find a facility in your state by searching SAMHSA's online Behavioral Health Treatment Services Locator . For additional resources, visit NIMH's Help for Mental Illnesses webpage.

Talking to a Health Care Provider About Your Mental Health

Communicating well with a health care provider can improve your care and help you both make good choices about your health. Find tips to help prepare for and get the most out of your visit at Taking Control of Your Mental Health: Tips for Talking With Your Health Care Provider. For additional resources, including questions to ask a provider, visit the Agency for Healthcare Research and Quality website .

If you or someone you know is in immediate distress or is thinking about hurting themselves,call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK (8255). You also can text the Crisis Text Line (HELLO to 741741) or use the Lifeline Chat on the National Suicide Prevention Lifeline website .

Reprints

The information in this publication is in the public domain and may be reused or copied without permission. However, you may not reuse or copy the images. Please cite the National Institute of Mental Health as the source. Read our copyright policy to learn more about our guidelines for reusing NIMH content.

For More Information

MedlinePlus (National Library of Medicine) ( en español )

ClinicalTrials.gov ( en español )

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health
NIH Publication No. 22-MH-8083
Revised 2022

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Social Anxiety Disorder: More Than Just Shyness

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Information about social anxiety disorder, including common signs and symptoms, treatment options, and how to find help.

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Agoraphobia is the fear of being in situations where escape might be difficult, such as crowded places or open spaces. This phobia can limit one's ability to leave home.

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Overview

Agoraphobia (ag-uh-ruh-FOE-be-uh) is a type of anxiety disorder in which you fear and avoid places or situations that might cause you to panic and make you feel trapped, helpless or embarrassed. You fear an actual or anticipated situation, such as using public transportation, being in open or enclosed spaces, standing in line, or being in a crowd.

The anxiety is caused by fear that there's no easy way to escape or get help if the anxiety intensifies. Most people who have agoraphobia develop it after having one or more panic attacks, causing them to worry about having another attack and avoid the places where it may happen again.

People with agoraphobia often have a hard time feeling safe in any public place, especially where crowds gather. You may feel that you need a companion, such as a relative or friend, to go with you to public places. The fear can be so overwhelming that you may feel unable to leave your home.

Agoraphobia treatment can be challenging because it usually means confronting your fears. But with psychotherapy and medications, you can escape the trap of agoraphobia and live a more enjoyable life.

Symptoms

Typical agoraphobia symptoms include fear of:

Leaving home alone

Crowds or waiting in line

Enclosed spaces, such as movie theaters, elevators or small stores

Open spaces, such as parking lots, bridges or malls

Using public transportation, such as a bus, plane or train

These situations cause anxiety because you fear you won't be able to escape or find help if you start to feel panicked or have other disabling or embarrassing symptoms.

In addition:

Fear or anxiety almost always results from exposure to the situation

Your fear or anxiety is out of proportion to the actual danger of the situation

You avoid the situation, you need a companion to go with you, or you endure the situation but are extremely distressed

You experience significant distress or problems with social situations, work or other areas in your life because of the fear, anxiety or avoidance

Your phobia and avoidance usually lasts six months or longer

Panic disorder and agoraphobia

Some people have a panic disorder in addition to agoraphobia. Panic disorder is a type of anxiety disorder in which you experience sudden attacks of extreme fear that reach a peak within a few minutes and trigger intense physical symptoms (panic attacks). You might think that you're totally losing control, having a heart attack or even dying.

Fear of another panic attack can lead to avoiding similar circumstances or the place where it occurred in an attempt to prevent future panic attacks.

Signs and symptoms of a panic attack can include:

Rapid heart rate

Trouble breathing or a feeling of choking

Chest pain or pressure

Lightheadedness or dizziness

Feeling shaky, numb or tingling

Excessive sweating

Sudden flushing or chills

Upset stomach or diarrhea

Feeling a loss of control

Fear of dying

When to see a doctor

Agoraphobia can severely limit your ability to socialize, work, attend important events and even manage the details of daily life, such as running errands.

Don't let agoraphobia make your world smaller. Call your doctor if you have signs or symptoms listed above.

Causes

Biology - including health conditions and genetics - temperament, environmental stress and learning experiences may all play a role in the development of agoraphobia.

Risk factors

Agoraphobia can begin in childhood, but usually starts in the late teen or early adult years - usually before age 35 - but older adults can also develop it. Women are diagnosed with agoraphobia more often than men are.

Risk factors for agoraphobia include:

Having panic disorder or other phobias

Responding to panic attacks with excessive fear and avoidance

Experiencing stressful life events, such as abuse, the death of a parent or being attacked

Having an anxious or nervous temperament

Having a blood relative with agoraphobia

Complications

Agoraphobia can greatly limit your life's activities. If your agoraphobia is severe, you may not even be able to leave your home. Without treatment, some people become housebound for years. You may not be able to visit with family and friends, go to school or work, run errands, or take part in other normal daily activities. You may become dependent on others for help.

Agoraphobia can also lead to or be associated with:

Depression

Alcohol or drug abuse

Other mental health disorders, including other anxiety disorders or personality disorders

Prevention

There's no sure way to prevent agoraphobia. However, anxiety tends to increase the more you avoid situations that you fear. If you start to have mild fears about going places that are safe, try to practice going to those places over and over again before your fear becomes overwhelming. If this is too hard to do on your own, ask a family member or friend to go with you, or seek professional help.

If you experience anxiety going places or have panic attacks, get treatment as soon as possible. Get help early to keep symptoms from getting worse. Anxiety, like many other mental health conditions, can be harder to treat if you wait.

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Agoraphobia (ag-uh-ruh-FOE-be-uh) is a type of anxiety disorder in which you fear and avoid places or situations that might cause you to panic and make you feel trapped, helpless or embarrassed. You fear an actual or anticipated situation, such as using public transportation, being in open or enclosed spaces, standing in line, or being in a crowd.

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Mindfulness and meditation can help in managing fear and anxiety by promoting relaxation and reducing stress. These practices focus on being present in the moment.

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Mindfulness meditation practice couldn't be simpler: take a good seat, pay attention to the breath, and when your attention wanders, return.

What is Mindfulness?

Mindfulness is the basic human ability to be fully present, aware of where we are and what we're doing, and not overly reactive or overwhelmed by what's going on around us.

It's not all in your head-you can practice mindfulness by sitting down for a formal meditation practice, or by being more intentional and aware of the things you do each day.

If you want to learn more about mindfulness and how to practice mindfulness meditation, visit our Getting Started page.

How to Practice Mindfulness on the Go

Nearly every task we perform in a day-be it brushing our teeth, eating lunch, talking with friends or exercising -can be done more mindfully.

When we are mindful of our actions, we pay more attention to what we are doing. It's the opposite of going through the motions-instead, you are tuned into your senses, noticing your thoughts and emotions.

By building mindfulness into your daily life, you can practice mindfulness even when you're too busy to meditate.

Learning How to Meditate

At the outset, it helps to set an amount of time you're going to "practice" for. Otherwise, you may obsess about deciding when to stop. If you're just beginning, it can help to choose a short time, such as five or ten minutes. Eventually, you can build up to twice as long, then maybe up to 45 minutes or an hour. Use a kitchen timer or the timer on your phone. Many people do a session in the morning and in the evening, or one or the other. If you feel your life is busy and you have little time, doing some is better than doing none. When you get a little space and time, you can do a bit more.

Find a good spot in your home, ideally where there isn't too much clutter and you can find some quiet. Leave the lights on or sit in natural light. You can even sit outside if you like, but choose a place with little distraction.

This posture practice can be used as the beginning stage of a period of meditation practice or simply as something to do for a minute, maybe to stabilize yourself and find a moment of relaxation before going back into the fray. If you have injuries or other physical difficulties, you can modify this practice to suit your situation.

How to Sit for Mindfulness Meditation

1. Take your seat. Whatever you're sitting on-a chair, a meditation cushion, a park bench-find a spot that gives you a stable, solid seat, not perching or hanging back.

2. Notice what your legs are doing. If on a cushion on the floor, cross your legs comfortably in front of you. (If you already do some kind of seated yoga posture, go ahead.) If on a chair, it's good if the bottoms of your feet are touching the floor.

3. Straighten-but don't stiffen-your upper body. The spine has natural curvature. Let it be there. Your head and shoulders can comfortably rest on top of your vertebrae.

4. Situate your upper arms parallel to your upper body. Then let your hands drop onto the tops of your legs. With your upper arms at your sides, your hands will land in the right spot. Too far forward will make you hunch. Too far back will make you stiff. You're tuning the strings of your body-not too tight and not too loose.

5. Drop your chin a little and let your gaze fall gently downward. You may let your eyelids lower. If you feel the need, you may lower them completely, but it's not necessary to close your eyes when meditating. You can simply let what appears before your eyes be there without focusing on it.

6. Be there for a few moments. Relax. Bring your attention to your breath or the sensations in your body.

7. Feel your breath-or some say "follow" it-as it goes out and as it goes in. (Some versions of this practice put more emphasis on the outbreath, and for the inbreath you simply leave a spacious pause.) Either way, draw your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest. Choose your focal point, and with each breath, you can mentally note "breathing in" and "breathing out."

8. Inevitably, your attention will leave the breath and wander to other places. Don't worry. There's no need to block or eliminate thinking. When you get around to noticing your mind wandering-in a few seconds, a minute, five minutes-just gently return your attention to the breath.

9. Practice pausing before making any physical adjustments, such as moving your body or scratching an itch. With intention, shift at a moment you choose, allowing space between what you experience and what you choose to do.

10. You may find your mind wandering constantly-that's normal, too. Instead of wrestling with or engaging with those thoughts as much, practice observing without needing to react. Just sit and pay attention. As hard as it is to maintain, that's all there is. Come back over and over again without judgment or expectation.

11. When you're ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions. Pausing for a moment, decide how you'd like to continue on with your day.

That's it. That's the practice. It's often been said that it's very simple, but it's not necessarily easy. The work is to just keep doing it. Results will accrue.

A simple guide to be mindful throughout the day-whether you're washing the dishes, eating a snack, or sitting down to meditate. Read More

Are you supposed to clear your mind, or focus on one thing? Here's the Mindful definition of Mindfulness. Read More

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How To Practice Mindfulness Meditation - Mindful

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Mindfulness meditation practice couldn't be simpler: take a good seat, pay attention to the breath, and when your attention wanders, return. Mindfulness is the basic human ability to be fully present, aware of where we are and what we're doing, and not overly reactive or overwhelmed by what's going on around us.

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coping strategies for fear, anxiety, and phobias

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Proven Strategies to Help Children Overcome Fears | Age-Related Fears | Why is my Child Afraid?

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Deep breathing exercises can help calm the nervous system and reduce feelings of anxiety. Techniques such as diaphragmatic breathing can be practiced anywhere.

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Out with the old, stale air and in with new fresh air. That's the theme of the two most useful breathing exercises-pursed lip breathing and belly breathing-taught by pulmonary rehabilitation specialists to individuals with chronic lung diseases such as asthma and COPD. Like aerobic exercise improves your heart function and strengthens your muscles, breathing exercises can make your lungs more efficient.

Why Breathing Exercises Help

When you have healthy lungs, breathing is natural and easy. You breathe in and out with your diaphragm doing about 80 percent of the work to fill your lungs with a mixture of oxygen and other gases, and then to send the waste gas out. Lung HelpLine respiratory therapist Mark Courtney compares the process to a screen door with a spring, opening and shutting on its own. "Our lungs are springy, like the door. Over time, though, with asthma and especially with COPD, our lungs lose that springiness. They don't return to the same level as when you start breathing, and air gets trapped in our lungs," Courtney explains.

Over time, stale air builds up, leaving less room for the diaphragm to contract and bring in fresh oxygen. With the diaphragm not working to full capacity, the body starts to use other muscles in the neck, back and chest for breathing. This translates into lower oxygen levels, and less reserve for exercise and activity. If practiced regularly, breathing exercises can help rid the lungs of accumulated stale air, increase oxygen levels and get the diaphragm to return to its job of helping you breathe.

Pursed Lip Breathing

This exercise reduces the number of breaths you take and keeps your airways open longer. More air is able to flow in and out of your lungs so you can be more physically active. To practice it, simply breathe in through your nose and breathe out at least twice as long through your mouth, with pursed lips.

Belly Breathing, aka Diaphragmic Breathing

As with pursed lip breathing, start by breathing in through your nose. Pay attention to how your belly fills up with air. You can put your hands lightly on your stomach, or place a tissue box on it, so you can be aware of your belly rising and falling. Breathe out through your mouth at least two to three times as long as your inhale. Be sure to relax your neck and shoulders as you retrain your diaphragm to take on the work of helping to fill and empty your lungs.

Practice Makes Perfect

Courtney warns that although these exercises seem simple, they take some time to master. "You don't want to first try these exercises when you're short of breath," he says. "You want to try them when you're breathing OK, and then later on when you're more comfortable, you can use them when you're short of breath." Ideally, you should practice both exercises about 5 to 10 minutes every day.

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Like aerobic exercise improves your heart function and strengthens your muscles, breathing exercises can make your lungs more efficient.

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CBT is a therapeutic approach that helps individuals change negative thought patterns that contribute to fear and anxiety. It is one of the most effective treatments for anxiety disorders.

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Cognitive behavioral therapy (CBT) is a form of psychological treatment that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness. Numerous research studies suggest that CBT leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications.

It is important to emphasize that advances in CBT have been made on the basis of both research and clinical practice. Indeed, CBT is an approach for which there is ample scientific evidence that the methods that have been developed actually produce change. In this manner, CBT differs from many other forms of psychological treatment.

CBT is based on several core principles, including:

1. Psychological problems are based, in part, on faulty or unhelpful ways of thinking.

2. Psychological problems are based, in part, on learned patterns of unhelpful behavior.

3. People suffering from psychological problems can learn better ways of coping with them, thereby relieving their symptoms and becoming more effective in their lives.

CBT treatment usually involves efforts to change thinking patterns. These strategies might include:

Learning to recognize one's distortions in thinking that are creating problems, and then to reevaluate them in light of reality.

Gaining a better understanding of the behavior and motivation of others.

Using problem-solving skills to cope with difficult situations.

Learning to develop a greater sense of confidence in one's own abilities.

CBT treatment also usually involves efforts to change behavioral patterns. These strategies might include:

Facing one's fears instead of avoiding them.

Using role playing to prepare for potentially problematic interactions with others.

Learning to calm one's mind and relax one's body.

Not all CBT will use all of these strategies. Rather, the psychologist and patient/client work together, in a collaborative fashion, to develop an understanding of the problem and to develop a treatment strategy.

CBT places an emphasis on helping individuals learn to be their own therapists. Through exercises in the session as well as "homework" exercises outside of sessions, patients/clients are helped to develop coping skills, whereby they can learn to change their own thinking, problematic emotions, and behavior.

CBT therapists emphasize what is going on in the person's current life, rather than what has led up to their difficulties. A certain amount of information about one's history is needed, but the focus is primarily on moving forward in time to develop more effective ways of coping with life.

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Numerous research studies suggest that cognitive behavioral therapy leads to significant improvement in functioning and quality of life.

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Many famous individuals have dealt with anxiety disorders, including actors, musicians, and athletes. Their stories can be inspiring and show that anxiety is manageable.

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Anxiety can trigger extreme physical and psychological symptoms. Many of America's most famous people deal with the disorder. Learn more from WebMD's celebrity slideshow.

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There are numerous stories of people who have successfully overcome their phobias through therapy, support, and personal determination. These stories can provide hope and motivation.

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Steph’s story: overcoming my fear and anxiety with a skydive for Mental Health Awareness Week

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Steph took on a Skydive for Mental Health Awareness Week and speaks about her reasons for taking part and how she found the experience.

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A detailed case study exploring the journey of an individual with social anxiety, including their struggles and the strategies they used to manage their condition. This can offer insights and practical tips.

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Society of Clinical Psychology | Division 12 of the American Psychological Association

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Case Study Details

Mike is a 20 year-old who reports to you that he feels depressed and is experiencing a significant amount of stress about school, noting that he'll "probably flunk out." He spends much of his day in his dorm room playing video games and has a hard time identifying what, if anything, is enjoyable in a typical day. He rarely attends class and has avoided reaching out to his professors to try to salvage his grades this semester. Mike has always been a self-described shy person and has had a very small and cohesive group of friends from elementary through high school. Notably, his level of stress significantly amplified when he began college. You learn that when meeting new people, he has a hard time concentrating on the interaction because he is busy worrying about what they will think of him - he assumes they will find him "dumb," "boring," or a "loser." When he loses his concentration, he stutters, is at a loss for words, and starts to sweat, which only serves to make him feel more uneasy. After the interaction, he replays the conversation over and over again, focusing on the "stupid" things he said. Similarly, he has a long-standing history of being uncomfortable with authority figures and has had a hard time raising his hand in class and approaching teachers. Since starting college, he has been isolating more, turning down invitations from his roommate to go eat or hang out, ignoring his cell phone when it rings, and habitually skipping class. His concerns about how others view him are what drive him to engage in these avoidance behaviors. After conducting your assessment, you give the patient feedback that you believe he has social anxiety disorder, which should be the primary treatment target. You explain that you see his fear of negative evaluation, and his thoughts and behaviors surrounding social situations, as driving his increasing sense of hopelessness, isolation, and worthlessness.

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Mike (social anxiety) | Society of Clinical Psychology

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Case Study Details Mike is a 20 year-old who reports to you that he feels depressed and is experiencing a significant amount of stress about school, noting that he'll "probably flunk out." He spends much of his day in his dorm room playing video games and has a hard time identifying what, if anything, is enjoyable in a typical day.

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Generalized anxiety disorder (GAD) - causes, symptoms & treatment

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Noun

Middle English fer, going back to Old English fǣr, fēr "unexpected danger, peril," going back to Germanic *fēra- or *fēran- (whence also Old Saxon fār "lurking danger," Old High German fāra "ambush, danger," Old Norse fár "evil, mischief, plague"), perhaps going back to a lengthened-grade nominal derivative of a proposed Indo-European verbal base *per- "test, risk" - more at peril entry 1

Note: Attested in Gothic only in the presumed derivative ferja, translating Greek enkáthetos "one put in secretly, spy." Though the etymology proposed above is conventional in dictionaries, the original meaning of the Germanic etymon and its relation to a putative Indo-European *per- are uncertain. See note at peril entry 1. The meaning of the Middle and Modern English noun appears to be derivative of the verb (see fear entry 2) rather than a development of the Old English meaning.

Verb

Middle English feren "to frighten, be afraid of," going back to Old English fǣran, fēran "to take by surprise, frighten," weak verb derivative (as also Old Saxon fāron "to lurk in wait for, frighten," Old High German fārēn "to lurk in wait for, strive, devise ill against," Old Norse færa "to slight, taunt") of Germanic *fēra- or *fēran- - more at fear entry 1

Noun

12th century, in the meaning defined at sense 1a

Verb

before the 12th century, in the meaning defined at transitive sense 3

The first known use of fear was before the 12th century

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Noun Middle English fer, going back to Old English fǣr, fēr "unexpected danger, peril," going back to Germanic *fēra- or *fēran- (whence also Old Saxon fār "lurking danger," Old High German fāra "ambush, danger," Old Norse fár "evil, mischief, plague"), perhaps going back to a lengthened-grade nominal derivative of a proposed Indo-European verbal base *per- "test, risk" - more at peril entry 1 Note: Attested in Gothic only in the presumed derivative ferja, translating Greek enkáthetos "one put in secretly, spy."

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Top 10 Bizarre Celebrity Phobias That Will Leave You Speechless!