Thanatophobia: Fear of Death or Dying

Thanatophobia, also known as death anxiety, is a specific phobia described as an intense fear of death or the process of dying. 

The extreme fear of dying can be debilitating for many people. While it’s normal and healthy to have some fear of death, a devastating, irrational fear that ultimately prevents you from fully engaging with your life isn’t healthy for obvious reasons. Fortunately, treating this anxiety disorder is entirely possible with the right type of therapy.

A 2018 study found that there are certain psychological factors associated with thanatophobia. It observed that thanatophobia is more common amongst patients who have: 

• Low self-esteem
• Lack of Religious belief
• Health issues
• A lack of fulfillment in life
• Intimacy issues with family and friends

The study concluded that there’s a lack of uniformity across the globe when it comes to helping people manage an intense fear of dying. 

Thanatophobia symptoms can develop in both physical and emotional ways.

Physical symptoms of thanatophobia can include:

• Rapid heartbeat or heart palpitations
• Dizziness
• Sweating
• Shaking
• Nausea
• Vertigo
• Headache
• Paralysis
• Crying spells

Emotional symptoms of thanatophobia can include:

• Anxiety
• Anger
• Sadness 
• Depression
• Frustration
• Panic attacks 

Someone who has thanatophobia may end up feeling isolated or alone. Additionally, thanatophobia may manifest with depression or generalized anxiety disorder. In that case, you may experience symptoms of those conditions as well.

Although every case is unique, the development of thanatophobia is often triggered by a near-death experience. It can also emerge after:

• The passing of a loved one
• A sudden or unexpected loss
• As the result of a situation that brings about a loss of control 

Anyone can experience thanatophobia symptoms, regardless of gender, from young adulthood onwards.

Talkspace therapist Cynthia Catchings says having a fear of dying and experiencing thanatophobia are actually often two different things. She notes that “some people may think that they’re experiencing thanatophobia, but in reality they’re afraid of the unknown, of leaving their family, of losing control, and of pain and illness.” 

A helpful and empowering way to address this mental health condition directly is to educate yourself about death, dying, and the fear surrounding the end of life. You may dread your own impending death or the death of your loved ones. You can often combat either of these by learning about the topic via readings, podcasts, or videos. The more you know about the subject, the easier it is to begin to accept that death is a natural process — something that every previously living thing on earth has gone through. 

One of the resources that Catchings recommends to her clients is the book The Rising Sun: Overcoming the Terror of Death by Dr. Irvin Yalom. The book reflects on how confronting our own mortality can inspire us to alter our priorities, communicate more effectively with our loved ones, and experience a deeper appreciation for the beauty of life.

Catchings also recommends several coping strategies, in particular, living well and focusing on a healthy lifestyle. Other coping strategies for dealing with thanatophobia include:

• Eating well
• Making sleep a priority
• Exercising
• Spending time with loved ones 
• Finding social networks
• Joining support groups
• If you’re religious, relying on your faith or church leaders
• Making room for self-care
• Practicing relaxation techniques, like guided meditation and breathing exercises  
• Planning for the end of life

Some of these coping skills might not actually alleviate all of your fears, but they can help you reduce many of the physical symptoms of anxiety that you might experience due to thanatophobia in your daily life. Thus, when you’re calmer, you have more bandwidth to better cope. 

Planning for the end of life can be beneficial whether you’re making arrangements for yourself or your loved ones. This is yet another way to address debilitating fears, and it can ultimately be an empowering and poignant experience. 

One way to plan for you or your loved ones’ end of life is to search for resources that address the topic directly. Catchings recommends a book and accompanying workbook that guides you on living with joy while preparing for the inevitable. It’s called You Only Die Once: Preparing for the End of Life with Grace and Gusto. “The information included is helpful, educational, and engaging,” she says. “Being informed and better prepared decreases our anxiety about the unknown and educates us about the dying process. As a result, we fear death less and accept it more.”