Arachnophobia and How to Manage It

Who’s afraid of that big bad spider?

Some of you are afraid of spiders. Really afraid. Extra afraid. The kind of fear that makes your emotions inside tense up. Your Spidey sense goes haywire. I’m not going to judge you. I know it’s real. If you’ve gotten this far into our website, you also know that it’s irrational, outside of a healthy respect of spiders.

I also know I can say until I’m blue in the face that Joro spiders are effectively harmless to humans and you will still get the willies in a bad way. I respect that. So let’s explore what arachnophobia is and look at a few ways of managing it.

What is Arachnophobia?

Arachnophobia is the extreme and irrational fear of spiders and other arachnids. It is one of the most common phobias in the world, affecting about 3% to 15% of the population, especially females. People with arachnophobia may experience intense anxiety, panic attacks, sweating, shaking, nausea, dizziness, or fainting when they see or think about spiders. They may also avoid places or situations where they might encounter spiders, such as forests, basements, Halloween decorations, or even pictures or movies of spiders.

There are different theories about what causes arachnophobia. Some researchers believe that it is an evolutionary response to avoid potentially dangerous or venomous creatures. Others think that it is a learned behavior from social influences, such as parents, peers, or media. Some people may also develop arachnophobia after a traumatic experience with a spider, such as being bitten or scared by one.

The good news is that arachnophobia can be treated with various methods, such as exposure therapy, cognitive behavioral therapy (CBT), counseling, medication, or relaxation techniques. Exposure therapy involves gradually exposing the person to spiders or spider-related stimuli in a safe and controlled environment, until they become less fearful and more comfortable. CBT helps the person identify and challenge their negative thoughts and beliefs about spiders and replace them with more realistic and positive ones. Counseling can help the person explore the root causes of their phobia and cope with their emotions. Medication can help reduce the symptoms of anxiety and panic associated with arachnophobia.

Relaxation techniques can help the person calm down and manage their stress levels. They involve focusing on something that is soothing and relaxing, such as breathing, imagery, meditation, or yoga.

Here are a few things you can try.

Deep breathing

This technique involves taking long, slow, deep breaths from your abdomen rather than your chest. You can place one hand on your stomach and one on your chest to feel the difference. As you breathe in through your nose and out through your mouth, you can focus on your breath and let go of any distracting thoughts or sensations.


This technique involves imagining a peaceful and pleasant scene in your mind, such as a beach, a forest, or a garden. You can use all your senses to make the scene as vivid as possible. You can also imagine yourself being calm and confident in the presence of spiders or spider webs.


This technique involves sitting comfortably, closing your eyes, and focusing on your breathing, a word, a sound, or an object. You can also use a guided meditation app or recording that leads you through a relaxing process. The goal is to be aware of the present moment without judging or reacting to anything that comes to your mind.


This technique involves doing physical poses, breathing exercises, and meditation that aim to balance your body and mind. Yoga can help you stretch your muscles, improve your posture, increase your flexibility, and calm your nervous system.

If you have arachnophobia, you are not alone. Many people share your fear and have overcome it with proper treatment and support. You can start by seeking professional help from a doctor or therapist who can assess your condition and recommend the best treatment option for you. You can also find online resources, such as websites, blogs, forums, or videos that provide information and tips on how to deal with arachnophobia. Remember that you have the power to overcome your fear and live a more fulfilling life.

Disclaimer: We don’t have arachnophobia. We researched to write this article. As glib as it reads, we understand arachnophobia is a serious phobia. We aren’t physicians or psychologists and we ask you don’t consider the above as medical or psychological advice.

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