State of Mind: What’s the difference between fear and phobias?

Recently, multiple safety incidents and industry disruptions have rattled confidence in airlines for some, while leading others to fearfully avoid air travel entirely.

Fear, as it is a normal and universal part of the human experience, can exist on a wide spectrum. On one end, it can help alert us to unsafe situations and contribute to better decision making. Somewhere along that range, fear can cause us to feel uncomfortable or anxious in certain situations. And to the extreme, it can show up as a phobia, in which the level of fear we experience in response to a specific situation or object becomes overwhelming and even debilitating.

Simply put, the difference between fear and a phobia is that fear, while possibly challenging, can ultimately be managed while someone continues to function in their daily lives. A phobia, on the other hand, can interfere with daily life and severely limit a person’s ability to function normally. In the case of flying, that can mean the difference between feeling physically on edge before boarding a flight and having intense panic reactions when boarding or avoiding air travel altogether.

Phobias can be caused by several factors, including previous traumatic experiences associated with certain objects, environments or events. Genetics can play a role in predisposing individuals to certain fears, while others can be learned or developed through the things we are taught or see modeled. Phobias can also develop in response to things that we’re exposed to either once or repeatedly. For example, you may not have ever had a traumatic experience yourself, but frequently hearing about safety incidents has significantly increased the level of fear you associate with flying.

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Phobias can exist around almost anything (i.e. spiders, heights, storms, needles, clowns, etc.) and tend to persist even if you know logically the fear is irrational, such as understanding the statistics that air travel continues to be by far the safest form of travel. It can also be common to experience a fear of fear itself. In this case, you may begin to obsessively dwell on upcoming events or carefully avoid certain things out of worry they might trigger your fear.

As is often the case, there are deep connections between our mental and physical experiences. Phobias can cause mental symptoms like nervousness, worry, sadness, withdrawal and panic. Physical symptoms can include increased heart rate, sweating, chills, shaking, nausea, dizziness or trouble breathing. Some, including children specifically, might experience crying, emotional outbursts or become clingy. Phobias can even be a contributing or exacerbating factor in things like heart disease and dementia.

While many people may have specific fears, only 8 to 12 percent of people in the country meet the criteria for a specific phobia. And those with specific phobias experience higher risk of other mental health conditions, including anxiety and depressive disorders, bipolar disorder and substance use disorders.

For those experiencing intense fear, particularly for those living with a specific phobia, effective treatment options exist with the help of a therapist. Maintaining a healthy diet, exercising regularly, getting enough sleep and avoiding alcohol and drugs can also prove beneficial in managing or overcoming phobias.

Ultimately, the symptoms of phobias are unique to each individual. For some, taking small steps like turning off the news to not obsess over the latest airline incident or using facts to offer reassurance, such as the statistical safety of air travel, can help lessen the intensity of fear. Regardless, the most important reminder around fear and phobias is to offer yourself – and others – grace. Having fear does not equate to weakness. However, both offering and seeking support does equate to strength.

Bryan Busch is a licensed mental health counselor in Cedar Rapids. He also works at Folience, the parent company of The Gazette. He can be reached at bryan.busch@thegazette.com.