Updated On: April 19, 2023
Specific phobias like arachnophobia can be more treatable than complex phobias. It’s also possible that the intensity of the fear you feel about spiders lessens as you get older.
Fear of spider webs falls under the same umbrella as fear of spiders. Each fear is specific — you may fear spiders only, spider webs, or both spiders and their webs.
The psychotherapy known as cognitive-behavioral therapy (CBT) is the most common therapy technique used to deal with phobias in general, and this includes arachnophobia as well. Cognitive behavioral therapy (CBT) is usually the best approach to coping with a fear or phobia. The techniques allow for making new connections between the thoughts and fears. The concept of systematic desensitization helps with decreasing the level of distress that an individual has when faced with what they fear.
Indirect exposure therapy is another technique that can be quite effective in treating spider phobia. You might try watching documentaries about arachnids to better understand them, for example. This may help reduce some of the anxiety symptoms you experience when you see or think about spiders in the future.
If you feel comfortable enough doing so, you can consider using either CBT or exposure therapy with a licensed therapist who specializes in anxiety. Gradually exposing yourself to spiders and training your mind to accept them can help. Outside of the therapy setting, you could even do things like go to a pet store and look at a tarantula through the glass. Practice mindful breathing while doing so. Repetition can retrain your brain to overcome your irrational fear.
Other ideas could include watching movies about unrealistic giant killer spiders. This can help some people see that real spiders are not nearly as dangerous. Some research has even suggested that watching the Spiderman movies can be successful in managing arachnophobia. The concept behind exposure therapy is to familiarize yourself with what you fear in a controlled, safe manner and environment. As your tolerance builds and your fear subsides, you can increase the level of exposure until you’re able to manage your fear and not let it control or interfere in your life.
If arachnophobia or other irrational fears are consuming you and detracting from your quality of life, consider reaching out to a mental health professional right away. Talkspace offers online therapy options that can help you work through your phobia. The sooner you begin the process of retraining and healing, the sooner your life can return to normal. You can overcome your fear of spiders.
Any of the following can potentially help you overcome your fear of spiders:
All these techniques can help your body and brain to function more optimally, possibly decreasing your symptom expression. Anxiousness can also be heightened by stimulating beverages like coffee, black tea, and energy drinks. You might want to limit your intake to help alleviate your anxiety and fear symptoms.
Deep intentional breathing exercises (pranayama) can be very helpful for managing anxiety and fear. Slowly taking in and exhaling 8 – 10 deep belly breaths can very quickly change your brain waves from sympathetic to parasympathetic, meaning you feel more relaxed and controlled.
While therapy and coping strategies can help you manage your fear, there is no “quick cure.” It’s very important that you don’t go into it thinking therapy will be a quick fix. Sometimes it can take years of diligent counseling and effort to overcome irrational fears. The bottom line is this: don’t expect to be “cured” of arachnophobia overnight.
