Spiders might be tiny, but for many, they trigger intense fear. However, overcoming this fear is easier than you think. From exposure therapy to natural repellents, discover proven ways to control your fear and keep spiders away for good.
For some, spotting a spider in the house is nothing more than a minor inconvenience. For others, it’s a heart-pounding moment of sheer panic. If you belong to the latter group, you’re not alone—arachnophobia is one of the most common phobias in the world.
But what if you could train your mind to fear spiders less? A study conducted by Israeli scientists found that a simple 7-second exposure to a Spider-Man movie scene reduced the fear of spiders by 20%. Sounds unbelievable, right? It’s all about exposure therapy, a method that gradually desensitises you to your fears.
If you’re ready to take control and face your fear of spiders, here are the best techniques that can help you overcome your anxiety and even prevent these creatures from entering your home.
1. Exposure Therapy – Face Your Fear in Small Steps
The key to conquering fear is exposure. But don’t worry—you don’t have to hold a spider right away. Start small:
- Watch short clips of spiders (such as a Spider-Man scene featuring a spider).
- Look at pictures of spiders for a few seconds.
- Progress to watching real spiders from a safe distance.
- Eventually, consider visiting a controlled environment, like a zoo or insectarium, where you can observe spiders in a safe and calm setting.
By gradually increasing your exposure, your fear will begin to weaken over time.
2. Deep Breathing to Calm Anxiety
When you see a spider, your heart rate spikes and panic sets in. Deep breathing exercises can help control your reaction:
- Inhale deeply through your nose for four seconds.
- Hold your breath for four seconds.
- Exhale slowly through your mouth for six seconds.
- Repeat until you feel calmer.
For an advanced technique, try alternate nostril breathing:
- Block one nostril and inhale deeply through the other.
- Hold your breath, then switch nostrils and exhale.
- Repeat for a few cycles.
This method helps slow your heart rate and relax your nervous system.
3. Create an Action Plan for When You See a Spider
Instead of reacting in fear, have a plan in place. Here’s what you can do:
- Stay calm – remind yourself that most spiders are harmless.
- Slowly approach the spider instead of running away.
- Use a jar or a flat object (like a spatula) to gently trap it.
- Release it outside at a safe distance from your home.
When you know exactly how to handle the situation, your brain won’t panic as much.
4. Try Tapping Therapy (Emotional Freedom Technique – EFT)
This technique involves tapping specific pressure points on your body while verbally addressing your fear. It helps reduce stress and rewire your brain’s response to spiders.
- Tap your forehead, temples, or collarbone while saying:
- “I acknowledge my fear, but I am safe.”
- “I am strong enough to deal with this.”
- Repeat while continuing to tap, focusing on calmness.
This method has been used for various anxiety disorders and has shown promising results.
5. Use Humour to Reframe Your Fear
Sometimes, all it takes is a shift in perspective. Imagine the spider is:
- A tiny, harmless superhero protecting your home.
- A creature with a funny personality, going home to tell its family:
- “Another successful day scaring humans!”
Laughing at your fear makes it feel less powerful.
6. Keep Spiders Out of Your Home Naturally
If you’re not ready to deal with spiders up close, prevent them from entering your space with these natural repellents:
Essential Oils Spiders Hate:
- Eucalyptus, lavender, peppermint, and tea tree oil – Add a few drops to cotton balls and place them in corners of your home.
- Cinnamon sticks – Spiders dislike the strong scent.
Vinegar Spray Recipe:
- Mix 1 cup of white vinegar with 2 cups of water in a spray bottle.
- Spray around windows, doors, and areas where spiders appear.
These methods are safe, chemical-free, and effective.
7. Consider Professional Pest Control for Severe Cases
If spiders have taken over your home and natural remedies aren’t enough, call a pest control service. This ensures your home is free of infestations and gives you peace of mind. However, keep in mind that professional services can be costly, so it’s best to try DIY solutions first.
