What’s autophobia?

The desire for social connection varies by person. While some people enjoy being on their own, others prefer to spend more of their time in the company of others. 

For some people, the idea of being alone is so distressing that it’s classified as a specific phobia called autophobia. Fortunately, it’s possible to overcome this fear with the right strategies and support.

Signs and symptoms of autophobia

Autophobia, or monophobia, is a type of irrational fear. People with autophobia are afraid of being alone, even when there’s no real threat of danger or reason to feel scared. 

For some people, just the idea of being alone can trigger these feelings of intense anxiety and dread. You might believe something bad will happen if you’re by yourself or avoid places where you’ll feel socially isolated. 

Autophobia can affect people in different ways. You might be afraid of:  

• Being home alone

• Being in public alone

• Feeling secluded or socially isolated 

• Feeling neglected or ignored by others

• Being separated from a specific person, like a partner or sibling 

• Potential danger, like being robbed or attacked 

People with autophobia often realize that their fear is irrational, but they might have trouble managing symptoms without support. Some common symptoms of phobias ^[1] like autophobia include: 

• Intense feelings of sadness, anxiety, and dread

• Panic attacks

• Rapid heart rate

• Sweating

• Dizziness

• Nausea 

• Chest pains 

• Difficulty breathing 

Fear of being alone vs. loneliness

Autophobia and loneliness may seem similar, but they have some key differences. 

Loneliness is an emotional state that occurs when you feel overlooked or disconnected from the people around you. It's often a temporary response to life circumstances, like going through a breakup or moving away from friends. While distressing, loneliness doesn’t typically impact your day-to-day functioning. 

Autophobia is a more severe and persistent dread about being on your own. Unlike loneliness, it stems from fear of being alone and a desire to feel safe. Without treatment, it can have consequences for your career, relationships, and ability to manage daily tasks. 

What’s behind autophobia? 

The exact cause of autophobia is unknown, but it's likely associated with a range of risk factors, including: 

• Adverse childhood experiences: Traumatic events during childhood, like parental divorce or the death of a caregiver, can contribute to autophobia.

• History of loss or abandonment: Later life experiences can also play a role in the development of autophobia. These might include losing a good friend or a parent, going through a divorce, or other situations in which you felt vulnerable. 

• Family history: You may be more likely to experience autophobia if you have a close relative, like a parent or sibling, with this phobia.

• Other mental health conditions: Autophobia has been linked to borderline personality disorder ^[2] (BPD). It may also be more common among people with conditions like anxiety or depression. 

How autophobia affects daily life

Having autophobia may prevent you from putting yourself in situations in which you'll be alone. This can make it difficult to carry out basic tasks, like commuting to work or running errands by yourself. Even being in your own home can feel daunting if you live alone or have family members with different schedules. 

This fear of being alone can also affect the way you connect with others. You may become overly dependent on certain people or remain in unhealthy or abusive relationships, even though you want to leave. Having a specific phobia may increase your risk of other mental health challenges, like depression and post-traumatic stress disorder (PTSD).

How to cope with autophobia in the moment 

Navigating life with autophobia isn’t easy, but the right coping tools can help. These tips can help you increase self-awareness and manage emotional distress. 

• Challenge harmful thinking.The next time you feel the panic or dread start to creep in, make a point to challenge those negative thoughts. Ask yourself, “Is there any real threat? Does my fear seem reasonable? Am I just imagining worst-case scenarios?” Reframing your thoughts can help you feel safe.  

• Practice positive affirmations. Reciting a mantra may help you remain grounded and adopt a more positive perspective during challenging moments. For example, you might say, "I’m safe in this moment,” or, "My anxiety is a feeling, and it will pass.”

• Try out mindfulness. Mindfulness meditations are another effective tool for overcoming anxiety about being alone. Whether you tune into a meditation app or try a simple body scan, this can help you regulate your emotions when you’re feeling overwhelmed. 

• Focus on something just for you. If being on your own feels scary, look for small opportunities to enjoy your own company. This might be listening to music in the morning, keeping a daily journal, or experimenting with new hobbies. 

Diagnosis and treatment options for autophobia

If autophobia is impacting your ability to go to work or manage daily tasks, it’s worth seeking professional support. While autophobia isn’t a stand-alone mental health diagnosis, it’s considered a type of specific phobia. To be diagnosed with autophobia ^[3], your fear of being alone should be significant enough to impact daily functioning for at least six months.

Like other specific phobias, autophobia can be managed with some combination of talk therapy, medication, and lifestyle modifications. Some of the most effective therapeutic approaches for autophobia include: 

Cognitive behavioral therapy (CBT)

CBT, including virtual CBT ^[4], is often used to help people understand and manage phobias. 

With the support of your therapist, you’ll learn to identify and challenge negative thoughts and feelings associated with being alone. You’ll also focus on building the tools to cope with anxiety, become more confident, and overcome your fears. 

Exposure therapy

Exposure therapy is considered a first-choice treatment ^[5] for addressing extreme fears and specific phobias. 

During exposure therapy, you'll learn to slowly face your fear of being alone in a safe and controlled way. The goal is to help you feel more comfortable being on your own. 

Medication management

Autophobia is typically managed with talk therapy, but some people may benefit from medication. Treatment varies according to each person’s symptoms and preferences, so it's best to discuss care options with your provider.

Clinician’s take

I remind clients that feeling afraid when you’re alone doesn’t mean you’re actually unsafe. Taking small steps toward spending time alone can help you build confidence in your ability to handle the discomfort.

Brandy Chalmers, LPC

Clinical reviewer