Help with Panic and Phobias

Panic is an intense and over powering feeling of fear or anxiety which occurs when we face stressful situations. A phobia is an extreme fear of an object, person, animal, activity, place, feeling or situation.

A phobia is an extreme fear of an object, person, activity or a place.  It can also be a fear of a feeling or situation.  When you are experiencing a phobia, you may want to avoid it.

Symptoms of a phobia include feeling overwhelmed, increased heart rate, panic attacks, shaking, shortness of breath, feeling dizzy or unsteady, nausea and upset stomach.

Having a phobia can affect your mental health and may make you feel anxious, isolated or lonely or depressed.  There are things you can do to help you manage your phobias such as speaking to somebody you trust about how you are feeling and if the phobia is seriously impacting your life. Most phobias are treatable, but no single treatment is guaranteed to work for all phobias. The main treatment types are:

  • Self-help techniques
  • Talking treatments
  • Medication

Feelings of panic is a sign and symptom of anxiety.  If you’re suffering with anxiety you might also feel worried, overwhelmed, low appetite, struggle to concentrate, feel tired and have a fast heard beat.  There are quite a few things you can do yourself to help manage your anxiety. You could try mindfulness and meditation – there are helpful apps such as Calm, Headspace and MindShift which you might find helpful in managing your anxiety.

No Panic can support you if you are struggling with panic attacks, phobias, obsessive compulsive disorder (OCD) and other anxiety-related issues. They have a helpline on 0300 772 9844 which is open every day from 10am to 10pm and their website can also provide support and information for your parents or carers.


Articles & Guides

Self-care tips for phobias

Mind have provided an overview of phobias and how to look after yourself

Anxiety in Children and Young People

Young Minds have produced an overview of what anxiety is and what you can do to feel better

Support for phobias for young people

Young Minds have produced a useful guide for young people with phobias


How to make a self sooth box

Young Minds have created a video on ways to make a self sooth box and how it can help when you’re feeling anxious and panicky.

How to manage your worries

Red Cross have created an exercise on how to manage what you can control

Belly Breathing

Mindfulness Teacher provides a mindfulness breathing exercise video for children


Bolton CAMHS have developed a document full of approved apps to support young mental health

A downloadable facts sheet on phobias, including symptoms, causes ad how to access support.

Local information about services available to support your mental health