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'Heights? Get me out of here!'

Jungle contestant John Fashanu has had to tackle his fear of heights head on I'm A Celebrity ...Get Me Out Of Here!

The former footballer was seen to be quaking with fear when he had to cross a high rope bridge to take part in a Bushtucker trial. Another challenge will see him tackling the fearsome Bridge of Doom.

Fashanu is not alone as he comes face to face with his phobia - nearly 16 million people in the UK suffer from anxiety disorders, including phobias, so they know exactly what he's going through.

But what would you do if you were confronted with your biggest fear? Do you scream at the sight of a spider or always holiday in England because you are afraid of flying?

If you thought you were stuck with your phobia for life, you could be wrong.

Read our guide to phobias below and then follow the links in the blue box for more information about beating and treating phobias.

• What is a phobia?
  The National Phobics Society (NPS) says a specific phobia is an irrational fear of an object or situation that would not normally trouble most people. A fear of spiders, heights, snakes or the dark are common examples of a specific phobia.

  When you are faced with your fear your heart will race, you could feel sick or dizzy and your legs may turn to jelly. Seeing your phobia may also trigger a panic attack. For more information about panic attacks, follow the link above.

• What are the most common phobias?
  Spiders, snakes and heights routinely appear on people's hate lists, but the NPS says social phobia is the most common in their experience. This includes a fear of public speaking and having to meet new people in social situations.

  Apart from specific phobias, such as a fear of heights, there are a range of 'complex' phobias.

  These include agoraphobia; fear of leaving a 'safe' place, generalised anxiety disorder; feeling in a constant state of anxiety, emetophobia; fear of being sick, and obsessive compulsive disorder; repetitive obsessions triggered by a fear of something else i.e. washing hands due to a fear of germs.

• Isn't everyone scared of spiders?
  This could be true, but a mild fear of spiders can turn into a phobia when it starts to affect the rest of your life.

  For example, you may avoid looking through magazines on the off-chance there may be a photograph of one. Or you could change your normal route to work to avoid posters outside a cinema that show your phobia.

  Your phobia could then trigger another type of anxiety disorder. If you start to avoid going outside because you are afraid of thunderstorms, for example, this could lead to agoraphobia when you are frightened to go outside at all.

  NPS says this process can happen very quickly, so if your phobia starts to impact on your normal life, then it may be time to start receiving help for it.

• How can I treat my phobia?
  NPS says there are two therapies that have been found to be the most effective at treating phobias. The first is systematic desensitisation or exposure therapy.

  This is when a patient gradually exposes themselves over a period of time to their phobia. For someone who is scared of spiders, this might start off by just saying the word spider and then slowly building up to holding one or having one run across their arm.

  Exposure therapy is carried out with a therapist to help you manage your anxiety levels. You would not move on to the next stage of exposure until you could cope with the level of panic you feel at each stage. This type of therapy could take up to ten weeks, or longer, until your anxiety becomes manageable.

  The second type of therapy is clinical hypnosis. NPS says this is quicker than exposure therapy as patients often feel they can manage their phobia in just four weeks.

  Your hypnotherapist would start by taking a full history of your phobia and anxiety. During your sessions, your therapist would take you into a state of deep relaxation; this is not the same as hypnotic trances you see on television, but a form of extreme relaxation.

  They would then ask you to imagine confronting your phobia and help you feel relaxed in that situation to remove the fear.

  In-between sessions you will be given self-hypnosis techniques to learn so when you are confronted with your phobia, you can take yourself back into a state of deep relaxation and remove the fear.

• How can I get treatment for my phobia?
  NPS suggests that you ask your GP for treatment on the NHS first of all. However, waiting lists can be long and doctors can often misdiagnose your phobia so you may not receive the right therapy.

  You can also contact an organisation like NPS who have their own therapists at reduced rates depending on your financial circumstances (£7.50 for those on benefits) and self-help groups for fellow sufferers. You can contact them via their website on www.phobics-society.org.uk or on 0870 7700 456.

  Now follow the links in the blue box above for more information about phobias, anxiety and panic attacks.