Irrational Anxiety: 4 Ways To Deal With Baseless Fears

By Mary Elizabeth Dean

Updated November 23, 2019

Reviewer Lauren Guilbeault

Irrational anxiety is just that, irrational. It doesn't make any sense. Given any thought, we'll quickly understand that these fears are entirely common or all-around silly.

There is a distinction to make. Being fearful of spiders, flying, or the ocean aren't irrational fears because there is actual danger in these situations. Being stuck on a beach with no food or water means death. Flying is not what humans can do naturally. Spiders are active predators with fangs and venom. Having these fears are rational.

There are common rational fears, but irrational anxieties or otherwise called, phobias are a bit different. There isn't real fear hear, but the body and mind do not seem to realize this.


Avoiding certain streets for their names is a phobia, a completely irrational fear.

It's comical the lengths we go to justify our thinking. If we would express any of these fears to any of our close friends or people we could trust, they'll immediately soothe our crazy thoughts. We would find that; our fears are blown out of proportion. But we aren't all lucky to be a part of a close-knit group.

If you aren't surrounded by friends or confident enough to talk about your vulnerabilities, then in most cases you'll bottle up these thoughts and let them fester. Not bringing them to light could be the very thing that will release you from its firm grasp.

Regardless if irrational anxiety is baseless or not, the sensation has you clutching onto your seat, causing panic attacks, intense feelings of anxiety, and even being all together disabling. These feelings are entirely present; you just want them to stop.

But, if you aren't fortunate enough to have a support group to help you through your problems, then there are still ways to help. In a handy list, we list the situations in which a baseless fear might exist and what we could do about it. We hope that we can bring these vulnerabilities to light and to cut the concerns that drag us down, without further ado…

Effective Help

Find A Support Group

We all have some irrational anxiety. Talking about them, we'll eventually realize that they are entirely irrational. Ideally finding others who suffer from the same problem, will give us that the sense that we aren't alone. And serves to lower the intensity of the feeling.

If you're are afraid of mirrors (Spectro phobia), strings (Linonophobia), or even peanut butter sticking to the roof of your mouth (Arachibutyrophobia), you aren't alone. Doing a simple search of Google would give you a host of professionals that have studied to help you with your specific phobias.

If you aren't fortunate enough to live in a densely populated city, some professionals provide their services over the internet. There are even sites that offer advice and specialists to help with the process. If you begin your search, it won't be a matter of finding a support group, but more of what your preferences are.


These phobias are often deeply rooted in the complexity of our personalities and finding solutions to these so-called problems isn't an exact science. Finding another person who listens will bring fears towards the light. Search for people that will lend their ear, and you'll quickly find that just talking about them relieves you of that paralyzing pressure.

Be In The Moment

When our irrational anxiety gets the better of us, it takes the shape of a fully attentive beast. It repeats and cycles into spirals of doubt. This seemingly helpless situation has us believing wholeheartedly in the existence of actual fear.

Without an intervention. We'll go into a full-blown panic and run for the hills, except there's nowhere to run except inwards. This is the worst possible case scenario, yet there are ways to snap out of it. Practicing awareness is how we can work towards being in the moment and out of the impending panic

"Being in the moment" has been a meaningful lesson ranging from all sorts be happy attitudes or ceasing the opportune moment. But what we mean here is being aware of reality. The doom and gloom are thinking all within your head.

Your senses are how you experience the world. How you see, how you smell and how you feel is how you create the world around you. If you tap into those feelings, you'll begin to tap into the beauty of reality. You'll find distractions existing outside of your head, the element of reality that does exist and away from those self-absorbing negative thoughts.

Noticing the vibrant red of the flowers blossom near your window, or the warmth of the sun beaming down onto your hand will take you out of the cyclical and spiraling nature of our fears. Do this, and you'll quickly find yourself more interested in what's going on.

Gradual Exposure

Periodic exposure may cause you to experience your fears initially, and thus cause you to feel bad. The magic of consistent exposure helps you desensitize the fear of the phobia as these exposures lead to a more comfortable understanding of the fear. The intense moment of irrational anxiety is the anticipation of effect on you. Seeing that your fear isn't going to kill you and even going as far to touch it or experience it releases you from that prison of your negative imagination.


Being deathly fearful of metals now has become a subject of disinterest. When given a personal choice, you'll avoid the metals. If the situation demands that you must come in contact with your fear once again, it'll be unsatisfying at worst.

There are several concrete steps to do this. Exposure Therapy is the method of periodic exposures in a systematic fashion as a form of therapy. For those looking into this, you'll find plenty of services and resources available online or in books.

Worst Case

This is reserved for those courageous enough to face their fears trembling and anxious in all. It's hard to imagine a scenario worse than death, but living under the comfortable bubble avoidant of particular fears is no way to live. If you find that specific fear is truly ruining your life, then this will take personal interventions.

Since humans have no shortage of imagination for assuming the worst, let's test the strong muscle of doomsday-like creativity. You are placing yourself in a situation where the worst possible scenario to happen puts that fear in its worst context.

This will cause you to realize that the fear isn't as powerful as you realize. Putting your worries in their worst context ultimately leads you to realize that the worst part of fears is fearing the fear itself. And once we can acknowledge that, we'll be freed from a fear turned personal trait as our flaws are what defines us as people.

Personalizing a fear and accepting it is fears worst enemy - a fast track towards disempowering any irrational anxiety.

Final Thoughts

It's truly our hope that any of these ways to deal with baseless fears will help you. Fears are nasty aspects of our feelings, but any feelings exist to tell us more about ourselves. Fears could be rooted in our lives that we avoid at all costs, but escaping from ourselves will only detach us from who we are. Not everything within our lives feels good. And despite what emotion may tell you, knowing the basis of its cause will give us more context in how to better deal with the feeling.

If we know the purpose of our anger and fears, we can adjust ourselves accordingly. If long lines stir a flurried anger, then search for apps that let you bypass the line. If you are experiencing anger without any context, it leaves you in a mess with no answer. Whether the answer is accurate or even correct, having the perception of control over our own emotions is all we need. Having the belief that you can adjust yourself according to your quirks, will brighten the beautiful world that has always surrounded you.

Don't live within the prison you've built for yourself. There are plenty of helpful resources, and people who have experienced what you have. You aren't alone, and you don't have to suffer intense fears you've made up for yourself alone to deal with.

We are all flawed in our ways, and irrational anxiety only serves to inform you as surprisingly as it may seem. If we can face forward knowing that our fears are irrational and have others to rely on when our fears have taken control, we can live fuller lives filled with vulnerabilities.

There no such thing as a perfect person and there isn't a person who knows all their fears. The only shot we have at understanding our fears and hopefully understanding how normal they are is to talk about them simply. Accepting your fears will open new avenues and allow you the opportunity to grow from them.

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