Overwhelmed by sudden phobia - help!

[SinkGirl]

This is about spiders, for any arachnophobes who want to click away!

I have never liked spiders but I definitely didn’t have a phobia. Then a week ago I was outside and saw the biggest spider I’ve ever seen in my life - on our outdoor window ledge, so big it was almost the same depth as the ledge itself. I was absolutely terrified and froze, never reacted like that to a spider before, but figured it was big and I’d get over it.

But ever since, every time I go outside I suddenly have the same feeling of terror, I keep thinking there’s a giant spider on me, or even if I’m not thinking about it I’ll suddenly have this feeling of complete panic. Every time I have to take washing off the line I’m terrified there’s a spider on it. I keep having flashes of the feeling of seeing it, and am now worried they’ll be inside too.

I cannot say enough how absolutely bloody ridiculous I feel to be this scared after just seeing a big spider and for it to last so long. I’d hoped it would ease off but if anything it’s getting worse. I’ve experienced some really traumatic things in my life, and none of them have made me feel this bad. It’s absolutely ridiculous but it’s true!

Has anyone developed a sudden phobia like this to what is obviously not real trauma? I feel so foolish but I can’t shift it. Is there anything that helps?

I’m extremely scared of spiders but think of it this way, no matter how big it was, you are bigger! It can’t hurt you, it will creep you out but realistically it can’t hurt you. This is what I tell myself when I see them.

I always tell myself the same and while I might be scared at the time I’m never anxious afterwards - but this is so extreme. I know logically I’m overreacting and it’s harmless (and a week later) but my body is still reacting like I’m about to be attacked. It’s so weird.

Please tell yourself that you were very vey unlucky to see one like that - I’ve never seen one that big - and that if you hadn’t have seen it then you’d never have known that spiders that size existed!! No doubt you’ll never seen one like that again but if you do remember that they are ugly but harmless in this country.

It’s such an irrational reaction as I know they can’t hurt me - the logical part of my brain knows that the mega spider is probably nowhere to be found now (I’d be amazed if one of the many local cats didn’t get it, mine love hunting spiders) and isn’t a threat, but the other part of my brain hasn’t caught up. This is why I’d say it’s a phobia rather than a fear. My only other phobia is needles but at least those do actually hurt you! This feels so silly but knowing it’s silly doesn’t change how it feels.

Just wondering if anyone has successfully tackled phobias and how?