How to overcome a fear of dogs with cognitive behavioural therapy

Fear of dogs, also known as cynophobia, is more common than people might think. For some, it may stem from a past traumatic experience, such as being chased or bitten. For others, it can develop from witnessing someone else’s fear, particularly in childhood, or simply from learned behaviours or messages absorbed while growing up. Whatever the origin, the impact can be significant, affecting daily life, limiting social experiences, and even interfering with family outings or time spent outdoors.

So, how can cognitive behavioural hypnotherapy (CBH) help?

Understanding the fear

CBH combines the structured, evidence-based techniques of cognitive behavioural therapy (CBT) with the deep relaxation and suggestibility of clinical hypnosis. When it comes to fear-based responses like cynophobia, this approach can be particularly effective.

At the heart of cynophobia is the brain’s fear centre, the amygdala. When someone has developed a fear of dogs, their brain can trigger an automatic “fight, flight, or freeze” response even when there's no real danger. This happens so quickly that it can feel completely outside their control. CBH helps to interrupt this process, reframe the underlying beliefs, and train the brain to respond in a calmer, more rational way.

What happens in hypnotherapy?

Hypnotherapy sessions are often misunderstood, but in reality, they involve a calm, focused state of attention, similar to becoming absorbed in a good book or film. In this relaxed state, the subconscious mind is more open to suggestion. This is important because many fear responses are rooted in the subconscious, the part of the mind that stores emotional reactions and habits.

During sessions, clients are first guided into this relaxed state and then encouraged to explore the thoughts, beliefs, and memories that may be driving their fear. With the use of cognitive behavioural techniques, these thoughts are gently challenged and reframed. For example, the belief “All dogs are dangerous” might shift to “Some dogs can be unpredictable, but most are safe and friendly, especially when approached calmly.”

The role of the brain in hypnosis

Neurological studies show that during hypnosis, brain activity shifts, particularly in areas responsible for decision-making, self-awareness, and emotional regulation. The anterior cingulate cortex (which helps regulate emotions), the thalamus (a relay station for sensory signals), and the default mode network (linked to self-reflection) all show distinct patterns during hypnosis. This means hypnotherapy doesn’t just feel calming, it also helps rewire the brain to support long-lasting change.

What clients can expect with CBH for a fear of dogs

Each person’s journey is unique, but in general, a CBH programme to overcome a fear of dogs might include:

• Initial assessment: Exploring the origins and triggers of the fear
• Cognitive restructuring: Identifying and reframing unhelpful thoughts and beliefs.
• Exposure planning: Creating a gradual exposure plan, from visualising being near a dog to eventually being comfortable around them in real life.
• Relaxation and hypnosis: Using deep relaxation techniques to create calm associations and enhance positive suggestions.
• Behavioural experiments: Encouraging real-life experiences in a safe, supported way to build confidence and reinforce change. Over time, many clients begin to experience real shifts, not just in how they feel around dogs, but in their overall sense of confidence, calm, and control.

Fears like cynophobia can feel deeply entrenched, but they are not fixed. With the right tools and support, people can move from avoidance and anxiety to confidence and freedom. Cognitive behavioural hypnotherapy provides a practical, powerful pathway to help retrain the brain, challenge limiting beliefs, and create a more empowered approach to everyday life, with or without dogs.