How to face your fears and conquer them in 9 simple steps – with the help of This Morning therapists
As the I’m A Celebrity campmates confronted terrifying obstacles once more this year, we watched with bated breath.
Viewers heard TikTok star GK Barry’s high-pitched squeals at the sight of creatures, while Radio 1’s Dean McCullough interrupted his first Bushtucker Trial because he was afraid of getting his legs stuck in sand.
Later, Love Island star Maura Higgins struggled to remain strong in the face of her darkest nightmare—spiders—while former boxer Barry McGuigan was shackled to a rotating table covered in mealworms and cockroaches.
We all have fears, much like the celebrities on reality shows, but for some, those fears can become phobias that interfere with day-to-day functioning.
According to NHS statistics, 10 million people in the UK are thought to suffer from phobias.
Irrational response
Irrational or excessive anxieties that prevent us from moving forward are known as anxiety disorders, and they might interfere with day-to-day functioning or cause avoidant behavior.
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Nik and Eva Speakman, TV therapists and phobia specialists who frequently appear on ITV’s This Morning, have over 30 years of experience using therapy and masterclasses to help thousands of individuals confront their worst fears and phobias.
Sun on Sunday Health hears Nik say: While a phobia is classified as an anxiety disorder, a fear can be beneficial and tolerated.
For instance, you may be afraid of dogs because you simply don’t understand them.
You can ignore them, but you’re afraid of them.
Your reaction takes over when you have a phobia. Even though you may be thinking, “I don’t want to feel like this,” you are unable to stop yourself. The reaction turns irrational.
Here, Nik and Eva offer their coping mechanisms to help you get over your fears.
Terrified Dec Donnelly reveals surprise phobia during Matt Hancock’s I’m A Celeb trial telling Ant ‘I don’t like it’
1. WHAT S THE ORIGIN?
Attempt to explain the source of your phobia or fear.
Is it truly yours, or did you copy it from a friend, parent, or relative?
You can begin to understand that whatever you are afraid of is not the cause of your dread by knowing the answer to this question.
2. IS IT COPIED?
If your fear is replicated, tell yourself again.
Blaming [whatever it is you dread] is unfair because it wasn’t at fault. I imitated [whoever it was] in this horror.
3. OR IS IT JUST A MISUNDERSTANDING?
Nobody is born afraid.
Ask yourself: How did this misunderstanding happen if your fear is not replicated?
Why did you become afraid of something that might never hurt you?
Most often this is a personal experience from childhood, like watching a scaryfilmor being told a dramatic story.
4. OR FROM CHILDHOOD?
Considering that children frequently exaggerate and that the majority of phobias are developed during childhood, consider what transpired and what you thought at the time.
Then ask yourself whether what you believed is factual or not, and consider what is the truth.
You can get a friend without the fear to help you with this, if needed, as often we are trapped in the child s belief mindset.
5. FEARS Vs FACTS
Create a list of your concerns and facts. Create two columns.
On the left side, note down all of your fears and the dialogue that you use to justify them (for example, I don t like the way spiders look ).
On the right, in the facts column, positively challenge that belief (for example, I don t have to find spiders attractive; I don t find every human attractive either ).
6. FAKE IT TILL YOU MAKE IT
START to use positive affirmations.
Even if you don t believe it at all right now, using phrases, for example, spiders in the UK are not harmful nor are they interested in me , actually starts to lay down a positive neural pathway, which then gets stronger the more times you say it.
TOP 10
- Heights
- Spiders
- Public speaking
- Snakes
- Enclosed spaces
- The dentist
- Flying
- Needles
- 9. Clowns
- Dogs
(Source: Yougov)
7. THE SIGHING METHOD
IMAGINE the thing that you fear (it may help to start with a cartoon image) and then let out a sigh.
Repeat this as often as possible.
This not only acts as a rehearsal to gain confidence, but the sighing helps release alpha waves (similar to when practising mindfulness and meditation) to associate your fear with calm.
8. NAIL IT
CONSIDER your achievements and any moments where you have shown strength.
Really immerse yourself in those great feelings while firmly applying pressure to either side of your thumb nail, using your thumb and index finger from your opposite hand to pinch.
Use this with controlled box breathing (in for four, hold for four, out for four, hold for four and repeat).
This is a great way to start your day, but also a great go-to for comfort if you ever come face-to-face with your fear.
9. DILUTE YOUR FEAR
FINALLY, gradual exposure using the sighing technique or box-breathing trick can actually help to dilute your fear more and more over time.
Start with a cartoon or self-drawn amateur picture and sigh.
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Only when you feel comfortable with that, move on to thenextlevel, such as a black and white photo, then colour, then a black and white film, then a colour film, then the real thing from a distance and so on.
- For details about The Speakmans Fears & Phobias masterclasses in 2025, visit mentalhealth.events
Physical symptoms
PHOBIAS can be caused by many things, including animals, objects, places and situations.
As well as overwhelming feelings of anxiety, panic attacks that occur suddenly and without warning are common among people with phobias, according to the NHS.
Other physical symptoms include: sweating, trembling, hot flushes or chills, shortness of breath, a choking sensation, rapid heartbeat, chest pain or tightness, a sensation of butterflies in the stomach, nausea, headaches, dizziness, numbness or pins and needles, a dry mouth, a need to go to the toilet, ringing in your ears, and feeling confused or disoriented.
In severe cases, you may also experience psychological symptoms, such as:
- Fear of losing control
- Fear of fainting
- Feelings of dread
- Fear of dying
If you are struggling, be sure to seek help.
Your GP can refer you to a specialist, such as a psychologist.
You can also refer yourself directly to an NHS talking therapies service, or pay for private treatment.
Most phobias can be treated successfully through gradual exposure, counselling, psychotherapy, cognitive behavioural therapy and sometimes medication to manage anxiety.
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