Counsellor, psychotherapist, and clinical hypnotherapist Michelle Wakerell answers your questions on hypnotherapy for arachnophobia

Why do some people develop an intense fear of spiders?

The fear of spiders (called arachnophobia) can develop due to a combination of factors. Although more common in females than males, and while anyone, at any age, can develop a specific phobia (such as arachnophobia), most develop in childhood, and sometimes adolescence.

It tends to be a learnt behaviour, either from observation or experience. A child does not have the resources or critical thinking capacities of an adult, so if they observe the fear of an adult (often a parent), this will, in turn, teach them to be afraid. Alternatively, a bad childhood experience with a spider, such as being bitten or one running around, can also create a deep and lasting fear.

Essentially, a combination of personal experiences and/or learnt behaviours (and possibly innate tendencies) contributes to the intense fear some people experience.

How does arachnophobia affect a person’s daily life?

Arachnophobia can have a big impact on a person’s life in many ways. It can disrupt daily life by causing avoidance behaviours in usual routines, and anxiety in various situations.

Someone struggling with arachnophobia may try to avoid certain rooms in their homes or workplace, outdoor activities, and even social occasions due to the possibility of encountering spiders. This can cause both embarrassment and guilt, and can lead to social isolation and many missed opportunities.

Actually coming across a spider (or even seeing an image or thinking about one) can cause physical symptoms such as an increased heart rate, perspiration, and nausea, and in some cases, a full-blown panic attack. It can even affect sleep, work, and overall quality of life.

How does hypnotherapy help to overcome arachnophobia?

Hypnotherapy can be extremely effective for many fears and phobias, and can help someone struggling with arachnophobia by accessing and modifying subconscious reactions to spiders.

Hypnotherapists will often have their preferred way of working with the phobia; however, generally, the client will be guided into a state of deep relaxation and, once in hypnosis, hypnotherapy can help identify the root cause of the fear, and make changes to the deeply ingrained fear responses.

By accessing the subconscious, the hypnotherapist can use targeted interventions to help reframe negative associations with spiders, replacing them with calmer, more positive responses.

Through guided imagery and relaxation techniques, hypnotherapy can gradually reduce the anxiety associated with spiders, and promote more rational thinking about them. Techniques such as desensitisation and cognitive restructuring can reduce anxiety, and promote a more rational perspective towards spiders.

Michelle's top tips for managing a spider phobia day-to-day:

  • Grounding techniques such as 5-4-3-2-1 grounding (five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste), or holding something cold (like an ice cube) when you encounter a spider or feel anxious, are effective as this shifts your focus from fear to the present moment, reducing panic symptoms.

  • Breathing exercises used throughout the day help to keep your nervous system down-regulated. Breathing in for a count of seven and exhaling out for 11 will stimulate the vagus nerve, which activates the parasympathetic nervous system, responsible for relaxation.

  • Challenge negative thoughts gently when your brain tells you, ‘A spider means danger.’ Ask yourself if that’s accurate. Remind yourself that most house spiders are harmless. Try to reframe the thought and tell yourself, “It startled me, but I’m safe.” Cognitive reframing can help to break the loop of irrational fear.