Facing Your Fears: How CBT Helps Teens and Adults Overcome Phobias. By Sarah Battye (Cognitive Behavioural Therapist)

Do you avoid certain places, situations, or activities because of a fear that seems irrational — but still feels very real? Whether it's dogs, flying, needles, or throwing up, you're not alone — and there is help. As a therapist, I’ve worked with many teens and adults who’ve found real relief through Cognitive Behavioural Therapy (CBT).

Let’s walk through how CBT works, especially for a lesser-talked-about but very real phobia: emetophobia — the intense fear of vomiting.

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What Is a Phobia?

A phobia is an intense, irrational fear of a specific object, situation, or experience. Common phobias include:

Emetophobia (fear of vomiting)

Arachnophobia (fear of spiders)

Claustrophobia (fear of tight spaces)

Social phobia (fear of social judgment or embarrassment)

Trypanophobia (fear of needles or medical procedures)

Aviophobia (fear of flying)

People with phobias often go to great lengths to avoid their feared trigger — sometimes even missing out on school, travel, relationships, or opportunities. That’s why early support is so important.

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Emetophobia

Emetophobia, or the fear of vomiting (either doing it yourself or seeing others do it), is surprisingly common — especially in teens — but it’s often misunderstood. Many people with emetophobia avoid certain foods, skip events where people might get sick (like parties or concerts), or even feel anxious during flu season.

CBT has been shown to be especially effective for treating emetophobia. It addresses both the mental "what ifs" and the physical sensations of fear that often come with it.

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What Is CBT (Cognitive Behavioural Therapy)?

CBT is a type of therapy that helps you understand how your thoughts, feelings, and behaviours are connected. It’s practical, structured, and designed to help you gain real control over anxiety and fear.

When treating phobias, CBT focuses on three main areas:

1. Changing Fearful Thoughts

You’ll learn how to spot exaggerated or unrealistic fears — like “If I feel nauseous, I’ll definitely vomit and embarrass myself” — and replace them with more helpful, balanced thoughts.

2. Managing Physical Symptoms

CBT teaches calming techniques like deep breathing, muscle relaxation, and mindfulness. These tools help you handle the racing heart, shaky hands, or nausea that can come with phobic reactions.

3. Exposure Therapy (Facing Fear Step by Step)

You won’t be thrown into your worst fear — instead, you’ll build a ladder of small challenges, starting with low-stress situations and gradually working up. For emetophobia, that might begin with just saying the word “vomit,” then watching videos, and eventually riding through nausea without panic.

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Why Teens and Adults Both Benefit from CBT

CBT is flexible and works across all age groups. For teens, it can help reduce avoidance behaviours that interfere with school or social life. For adults, it offers a structured way to reclaim control and stop living under fear’s shadow.

Best of all, CBT gives you tools that last for life. Once you’ve learned how to face one fear, you’ll be more equipped to handle anxiety in other areas, too.

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You’re Not Alone — and You Can Get Better

Phobias can feel isolating — especially emetophobia, which is rarely talked about but deeply distressing. But you’re not weird or broken. You’re human. And there’s a path forward.

With the help of a trained CBT therapist, you can:

Face your fears gradually

Feel more in control of your mind and body

Stop avoiding the things you want to do

Reconnect with the life you want to live

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Ready to Take the First Step?

Therapy is a brave and powerful choice. Whether you're a teen, an adult, or a parent supporting someone you love, CBT can be the key to breaking free from fear.

You don’t have to live with your phobia. Let’s face it together — one step at a time.

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Want to learn more or schedule a consultation? Reach out today. I’m here to help.