Thanatophobia: How to cope with death anxiety

Reviewed by Robert Bogenberger, PhD

Written by

therapist.com team

Last updated: 07/22/2025

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What is thanatophobia?

Thanatophobia is a specific phobia characterized by feelings of dread, anxiety, or fear when thinking about death or anything related to dying.¹ Unlike occasional thoughts about mortality that most people experience, thanatophobia involves overwhelming anxiety that can interfere with daily life.

Is death anxiety the same as thanatophobia?

The terms “death anxiety” and “thanatophobia” are sometimes used interchangeably, but experiencing death anxiety doesn’t necessarily mean you have thanatophobia. Similarly, you can be mildly afraid of spiders without having arachnophobia.

Death anxiety refers to a broader concern about mortality that many people experience to varying degrees, while thanatophobia represents a more severe, pathological fear. In cases of thanatophobia, death anxiety leads to significant psychological challenges and intrusive thoughts that impact daily life.²

While thanatophobia shares characteristics with specific phobias in the Diagnostic and Statistical Manual of Mental Disorders (DSM) it isn’t explicitly listed as a formal diagnosis.^3,4 That said, it’s possible that it could be related to other diagnosable mental health conditions like anxiety, posttraumatic stress disorder (PTSD), or depression.

Thanatophobia symptoms

Thanatophobia can present in various physical, psychological, and behavioral ways.⁵

Physical symptoms:

• Shaking
• Sweating
• Difficulty breathing
• Dizziness
• Nausea
• Raised heartbeat
• Stomach pain

Psychological symptoms:

• Sadness and anger
• Despair and hopelessness
• Worry and fear
• Restlessness
• Discomfort
• Irritation
• Confusion
• Fear of the unknown
• Fear of loneliness

Behavioral symptoms:

• Intrusive thoughts about death
• Avoidance of death-related conversations
• Social withdrawal

It’s important to note that experiencing some of these symptoms occasionally is normal and doesn’t necessarily mean you have thanatophobia. Thinking of, and worrying about, death is a normal part of life.

However, if these symptoms persist, cause significant distress, or interfere with your daily life, consider seeking an assessment from a mental health professional who can provide proper guidance.

What causes thanatophobia?

There’s no one specific cause of thanatophobia, but several factors can contribute to some people developing this intense fear.

Psychological origins and triggers

Death anxiety arises from the conflict between our self-preservation instinct and death’s inevitable reality.⁶ This fundamental conflict can create an unconscious fear that may develop into thanatophobia for some people.

Certain experiences can trigger or worsen thanatophobia, including:⁷

• Exposure to life-threatening illnesses
• Unpredictable circumstances
• Encounters with death and dying

Studies show that older women tend to worry more about death than other groups.⁸ Where you live and what you believe can also affect how much you fear death. People in Middle Eastern countries like Kuwait, Egypt, and Turkey often report more death anxiety than people in the United States and some European countries.⁹

Relationship with other mental health conditions

Thanatophobia is considered a transdiagnostic construct linked to depression, anxiety, and panic disorders.¹⁰ This means that fear of death can be associated with or contribute to multiple mental health conditions.

Research has also found a positive association between death anxiety and:¹¹

• Hypochondriasis (health anxiety)
• Sleep disturbances
• Obsessive-compulsive disorder (OCD)
• Eating disorders
• Posttraumatic stress disorder

People with intense fear of death may become overly concerned about their health and interpret normal bodily sensations as signs of serious illness.¹² These connections highlight how fear of death can influence many aspects of mental health.

Impact of thanatophobia on daily functioning

Thanatophobia can lead to intrusive thoughts that can make it difficult to concentrate on daily tasks or enjoy life. In addition to recurring thoughts about death, these concerns might include:¹³

• Worrying about pain
• Feelings of uncertainty
• Fear of separation from loved ones
• Anxiety about no longer existing

The constant worry about death can evolve into broader anxiety that affects multiple areas of life. It can play a role in the development of anxiety disorders and other mental health conditions.¹⁴ 

Thanatophobia can also impact relationships, especially between elderly parents, their children, and the healthcare professionals who care for them.¹⁵ Children of elderly parents tend to experience high levels of death anxiety and overestimate the level of anxiety their parents feel. Death anxiety impacts the ability of patients, family members, and medical staff to make unbiased care decisions.

The way we think about and prepare for death is deeply personal and impacts many of the choices we make in our lifetime. Carrying intense anxiety around death and dying will naturally affect not only our emotional well-being, but also our decision making and personal relationships.

Thanatophobia treatment approaches

Treatment for thanatophobia typically involves psychotherapy, such as cognitive behavioral therapy (CBT), though current research doesn’t point to any single approach as clearly superior.¹⁶ The following therapeutic approaches may also be beneficial:

Mindfulness exercises: These practices can reduce anxiety related to death, though research shows they don’t typically change a person’s beliefs about the afterlife.

Virtual reality: This emerging technology shows promise in reducing death anxiety, possibly by simulating out-of-body experiences and strengthening belief in an afterlife. VR has also been combined with CBT to help reduce anxiety responses in specific phobias.¹⁷

Psychedelic therapy: Certain psychedelics may reduce death anxiety by creating mystical experiences that dissociate the mind from the body, though legal restrictions currently limit their availability for therapy.

Maranassati meditation: This Buddhist meditative practice helps individuals develop a more positive outlook on death, potentially reducing fear and anxiety about mortality. Research with coronary artery disease patients, cancer patients, and the elderly has shown promising results.¹⁸

A multidisciplinary approach with teams of allied health care professionals is often recommended for managing fear of death.¹⁹ This might include therapists, physicians, spiritual advisors, and other specialists working together to address different aspects of a person’s death anxiety.

How to cope with death anxiety

Several strategies can help you cope with fear of death. You can integrate these into your daily life in ways that work best for you.

A “quiet ego” approach, characterized by humility, acceptance, and reduced self-focus, can help mitigate death anxiety.²⁰ This involves shifting focus away from self-focused concerns to a broader perspective that accepts mortality as part of the human condition.

Four key aspects of a quiet ego that can help manage death anxiety include:

• Mindfulness: Practice 5 to 10 minutes of daily meditation focusing on your breath. When anxious thoughts about death arise, notice them without judgment and gently redirect focus to your present sensations
• Inclusive identity: Volunteer for community service to build connections beyond yourself or join support groups where people share similar concerns about mortality.
• Perspective-taking: Read books or watch documentaries about how different cultures view death. Have open conversations with trusted people about their views on mortality
• Growth: Set meaningful goals that align with your values and keep a gratitude journal to focus on life’s positive aspects.

These approaches encourage being present in the moment, feeling connected to others, understanding different viewpoints, and focusing on personal development.

Philosophical approaches include accepting death as a natural part of the life cycle, as psychologist Carl Jung suggested.²¹ This perspective can be developed through daily mindfulness practices, journaling about mortality, and gradual exposure to death-related concepts in a controlled, supportive environment. This may look like attending a guided discussion group about mortality, viewing art exhibitions that explore end-of-life themes, or participating in legacy projects with therapeutic support.

Spiritual or religious beliefs provide unique perspectives on death. For instance, Muslims prepare for death to receive afterlife rewards.²² Hindus anticipate rebirth, potentially decreasing death anxiety. For many people, spiritual or religious frameworks offer comfort by providing meaning and context for understanding mortality.

When to seek help

If fear of death is interfering with your ability to work, maintain relationships, or enjoy life, professional support may be called for.

Visit our therapist directory to find mental health professionals online or in your area who can help you manage your fear and improve your quality of life.