How to Manage Nyctophobia (Fear of Darkness)

Fear of the dark is a type of specific phobia called nyctophobia. Having nyctophobia means you have an irrational and extreme fear of the dark. If left untreated, a fear of the dark can impact your sleep and quality of life.

It's common to be afraid of the dark at some point in your childhood, but for some adults, these feelings can persist and affect their functional ability.

This article will explain the symptoms and causes of nyctophobia in children and adults, along with ways to cope.

What Is Nyctophobia?

When a person has an extreme fear of darkness it's called nyctophobia. This fear can be debilitating and interfere with their daily life. Being afraid of the dark can be normal, but when it's irrational or disproportionate, it becomes a phobia.

A person with nyctophobia might stay away from situations in which there will be darkness—like camping overnight, leaving the house at night, or going to the movies—to avoid intense feelings of anxiety.

Research has determined that when people fear the dark, it's because they can’t see their surroundings. Darkness causes a "startle response" in the brain, which increases anxiety.

Symptoms of Nyctophobia

The symptoms of nyctophobia are similar to the symptoms of other specific phobias. A specific phobia is an intense and persistent fear of a specific object, person, or situation that's proportionally greater than the actual threat.

With nyctophobia, you might experience:

• Shaking, trembling, or tingling sensations
• Fear of going out at night
• Extreme nervousness at the thought of being in the dark
• Light-headedness or dizziness
• The need to have a light on in the dark and/or while you sleep
• Upset stomach
• Hot or cold flashes
• Overwhelming feelings of panic
• Sweating
• Trouble breathing
• Racing heart rate

If left untreated, a specific phobia can hinder a person's ability to function.

Symptoms can show up physically and/or emotionally. With nyctophobia, symptoms can occur when you're in the dark or anticipate being in the dark.

Causes of Nyctophobia

A specific phobia can be caused by a number of factors, including:

• Direct learning experiences: A traumatic experience with the feared object or situation, such as being left in the dark under dangerous circumstances
• Observational learning experiences: Seeing others experience the feared object or situation, or living with the phobia, such as seeing another person get hurt in the dark or growing up in a household in which an adult of significance such as a parent had a fear of the dark
• Informational learning: Learning about the source of fear through avenues like the news, books, or television, where darkness is often portrayed as more dangerous and suspicious than it is

When to See a Healthcare Provider

See a healthcare provider if nyctophobia:

• Causes you to avoid situations that involve being in the dark
• Getts in the way of your daily life
• Affects your ability to sleep
• Causes panic attacks or severe anxiety

If nyctophobia is getting worse or causing severe distress, you don't need to wait to see if it gets better before reaching out to a healthcare provider.

Diagnosing Nyctophobia

A diagnosis of a phobia starts with a conversation with your primary healthcare provider. They can refer you to a licensed mental health professional.

During your appointment, you'll typically fill out intake forms that include your health history. Afterward, you'll have a conversation with a therapist. From there they will share their diagnosis.

Nyctophobia isn't a diagnosis in and of itself. It's categorized as a specific phobia, which does have an official diagnosis.

Based on the criteria outlined in the fifth edition of the "Diagnostic and Statistical Manual of Mental Disorders" (DSM-5), people with a specific phobia:

• Experience intense, excessive, and persistent fear of a specific object or situation
• Have feelings of anxiety, fear, or panic when they encounter the source of their fear
• Have a fear that is out of proportion to the actual risk posed by the object or situation
• Avoid the feared object or situation, or experience intense anxiety or discomfort when they encounter it
• Experience fear, anxiety, or avoidance that causes significant distress (it bothers them that they have the fear) or significant interference in their day-to-day life, such as difficulty performing important tasks at work, meeting new friends, attending classes, or interacting with others
• Have persistent fear, anxiety, or avoidance (usually lasting at least six months)
• Experience fear, panic, or avoidance that is not better explained by another disorder or cause

Nyctophobia Treatment

There are treatment options for people who have nyctophobia. The goal is to reduce symptoms or fully resolve them.

Treatments for nyctophobia include:

• Talk therapy: Speaking with a trained therapist (also called psychotherapy)
• Mindfulness techniques: Being intensely observant of your current surroundings
• Cognitive behavioral therapy (CBT): A common type of talk therapy that helps identify and change destructive thought patterns
• Incremental exposure to the dark: Exposing the patient to the source of their anxiety in a safe environment
• Relaxation activities: Relieving stress through such techniques as yoga, deep breathing, and meditation

In some cases, anti-anxiety medication may be prescribed if your healthcare provider thinks it's right for you.

Coping

Coping with a phobia can be aided by your healthcare professional. Know that you're not alone. Research has shown that the lifetime prevalence of specific phobias is 3%–15% worldwide.

You might consider joining a support group to connect and share stories with people who understand what you're feeling.

It's also important to keep up with your therapy appointments and commit to your healing. This includes staying active, eating well, and practicing self-care. People who exercise regularly may become less sensitive to the physical feelings of a panic attack, which can reduce fear.

Helping Children With Nyctophobia

Between 20% to 30% of children ages 4 to 12 exhibit severe nighttime fears, according to a study published in the journal Child Psychiatry & Human Development.

Most children who are afraid of the dark grow out of it by age 12. Until then, caretakers can help children overcome their fear of the dark by:

• Listening: Listen to the child's fears. Acknowledge they are afraid, but don't reinforce the fear by telling the child it is rational. Avoid diminishing fears, or telling the child the things they fear are all in their head.
• Confronting fears together: Decrease lighting in the child's room little by little. You might start by leaving the bathroom light on, then using a night light, then eventually turning all lights off when the child is no longer afraid.
• Creating positive associations: Help your child associate darkness with happy memories. Consider putting glow-in-the-dark stickers on the ceilings, reading a book under the blanket with a flashlight, playing with glow-in-the-dark slime, or camping out in their room to show the child that darkness can be fun.
• Avoiding triggers: Avoid exposing the child to scary, jumpy, or intimidating images in shows, movies, or other forms of storytelling. Screen shows and films yourself before letting the child watch them, and shield the child from any triggering sounds or images.

While some caretakers find that using white noise helps children fall asleep, it's best to only do this in moderation. Otherwise, white noise can become a crutch that makes it difficult for the child to fall asleep without it.

Tips for Adults With Nyctophobia

Oftentimes, adults with phobias are able to recognize that the phobia is irrational, although this doesn't stop them from experiencing symptoms.

Whether you are seeing a therapist for nyctophobia or not, try following these tips to help you cope with your fear:

• Avoid unnecessary triggers: Don't watch the news or scroll through social media before bed. Do your best to avoid content that makes you feel anxious or afraid. Opt for reading a light-hearted book or listening to an upbeat podcast instead.
• Wind down before bed: Create a comforting nighttime ritual for yourself. This might include slowing down with a bath or skincare routine, curling up with a pet, or meditating a little before getting in bed.
• Change up your room: Try making your room a more comfortable and inviting place to be. Treat yourself to some new sheets and a cozy blanket, add a soft night light, and remove any clutter that makes you feel anxious or that casts shadows.
• Create a list of goals: Create a hierarchy of least to most anxiety-inducing situations, then try to work your way through them one at a time until you are no longer afraid of being in complete darkness alone.
• Practice relaxation techniques: Learn relaxation techniques, such as deep breathing and meditation, to move into a state of deep relaxation before winding down for sleep.
• Join a support group: Consider finding a support group in-person or online for people with nyctophobia or phobias in general. This is a great place to confide in others who understand what you are going through.

Summary

Fear of the dark is also called nyctophobia. This is a type of specific phobia. When a person has a specific phobia, it means they have an irrational and persistent fear of a certain object, person, or situation.

If you think you might have nyctophobia, have a conversation with your primary healthcare provider. They can refer you to a mental health professional.

Treatment includes talk therapy, relaxation techniques, and exposure therapy, to name a few. Antianxiety medication may be prescribed if your healthcare provider thinks it's right for you.