Irrational Fears: Definition, Examples, & Treatment

What Are Irrational Fears?

Irrational fears are intense aversions of specific objects or situations that impact the ability to function. Unlike rational fears that occur for realistic reasons (i.e., turbulence while flying, being approached by a scary dog, etc.), these phobias persist, regardless of the potential threat. Being moderately afraid of death, dogs, or bugs is okay, but irrational fears can prevent individuals from everyday activities.

Common examples of irrational fears include:

• Animals
• Heights
• Flying
• Bugs
• Storms/weather
• Needles
• Confined spaces
• Blood
• Injury
• Death

Symptoms of Irrational Fear

Irrational fears share similar symptoms with anxiety disorders. Individuals may experience intrusive thoughts or constant worries about their triggers. They may also have physical symptoms such as rapid heart rate, difficulty breathing, and chest tension.¹ These reactions can be distressing and impact work, social, and personal functioning.

Common symptoms of irrational fears include:

• Sweating
• Shaking
• Chest pains
• Rapid heart rate
• Hot or cold flashes
• Dizziness
• Blurred vision
• Difficulty breathing
• Hypersensitive startle reflex
• Shame
• Avoidance behavior
• Feeling overwhelmed
• Poor focus
• Racing thoughts
• Poor decision-making

What Causes Irrational Fears?

Irrational fears can begin in childhood, with some experts suggesting early traumatic experiences can contribute to such phobias. For example, witnessing death at a young age may lead someone to develop an irrational fear of terminal illness, murder, or suicide. In other cases, individuals may adopt extreme aversions from their caregivers. Additionally, genetics may also play a role, as anxiety disorders commonly occur in families.

Impact of Irrational Fears

Irrational fears feed into a cycle of anxiety and avoidance.² Allowing these fears to impede access to the outside world, maintaining stable employment, or fulfilling relationship obligations can significantly impact overall life satisfaction. Individuals may even avoid seeking medical attention because of an irrational fear of needles or doctors.

Eventually, irrational fears can overwhelm a person, sometimes leading to decreased self-care, concentration difficulties, depression, loss of employment, or relationship problems.³ For these reasons, seeking professional support is critical to addressing unrealistic anxieties and working toward healing.

How to Cope With Irrational Fears

Most irrational fears stem from past experiences and trauma. Remind yourself that these events are over, and you can overcome extreme anxiety. Practice healthy coping skills like mindfulness, grounding techniques, or meditation. Lean on your loved ones for support and ask them to hold you accountable to your goals. Irrational fears do not control you–take back control over your life with intention and confidence.

Below are six tips for coping with irrational fears:

1. Educate yourself about fear: Psychoeducation can help you recognize when fear becomes irrational. Additionally, learning the signs of anxiety can allow you to practice calming techniques to reduce overwhelm when facing triggers.
2. Avoid excessive caffeine and sugar consumption: Research shows too much caffeine can exacerbate anxiety associated with irrational fears.³ Excessive sugar consumption can also mimic a panic attack and trigger your fear response.
3. Practice breathing techniques: Irrational fears trigger your sympathetic nervous system, but breathwork can counteract this response. Learn and practice techniques like  5-4-3-2-1 breathing or box breathing.
4. Try meditation: Meditation techniques can help relax and ground you when stressed.⁴
5. Guided imagery: Guided imagery for anxiety helps create a safe space in your mind that evokes calm and relaxation.
6. Practice progressive muscle relaxation: Progressive muscle relaxation can release anxiety-induced tension and physical discomfort.

Treatment Options for Irrational Fears

Irrational fears share symptoms with disorders like anxiety, depression, OCD, and PTSD. Because of these similarities, treatment may include the same therapies and medications to address these disorders. A mental health professional will work with you to determine which approach best suits your needs and goals.

Treatment for irrational fears may include:

• Cognitive behavioral therapy (CBT): CBT teaches coping skills to help manage thoughts and feelings that drive irrational fears.
• Exposure therapy: Exposure therapy means slowly introducing triggers in a safe, controlled environment to desensitize you to irrational fears.
• Support groups: Support groups create a community where you can brainstorm methods to reduce irrational fears with individuals experiencing similar challenges.
• Eye movement desensitization and reprocessing (EMDR): EMDR helps you work through traumatic memories to create an adaptive resolution.

When to Seek Professional Help for Irrational Fears

You may benefit from professional support if your irrational fears stop you from leading a fulfilling life. Anxiety and fear are normal to a certain extent, but these emotions should not control you. Finding the right therapist can open new doors of self-awareness and insight into your fears.

You can start your search for a provider specializing in anxiety disorders in an online therapist directory. You can also request a referral from your primary care doctor or insurance company. Additionally, online therapy options are available if you cannot attend in-person sessions or prefer at-home support. Don’t wait until your irrational fears become unmanageable to seek help–take the first step and start feeling better today.