Content

• Steps
• Method 1 of 3: Features of a Phobia
• Method 2 of 3: Deal With Anxiety
• Method 3 of 3: Get Help
• Tips

Trypophobia is a relatively new concept that describes the fear of cluster holes. People with trypophobia have anxiety and other unwanted symptoms when they see a cluster of holes. Symptoms vary in intensity. Fear can be caused by different types of holes. If you have trypophobia that interferes with your normal life, you should seek professional help as soon as possible. In this article, you will learn how you can overcome this fear.

Steps

Method 1 of 3: Features of a Phobia

1. 1 Understand the specifics of this phobia. People with trypophobia may be afraid of bubbles, lotus flowers, porous chocolate. On contact with provoking factors (triggers), people with trypophobia experience nausea, trembling and severe anxiety. Unlike phobias, which constantly evoke certain thoughts, tryptophobia leads to symptoms only when a person sees holes.
2. 2 Know that tryptophobia has an evolutionary rationale. Although little is known about the reasons for this fear, scientists believe that the phobia may have an evolutionary basis. Some venomous animals have a pattern on the skin that imitates the accumulation of holes, which triggers a protective reaction in a person. For example, the blue-ringed octopus and some venomous snakes have signs that may explain this fear.
3. 3 Define your triggers. It is important to understand which clusters of holes are causing you fear so that it is easier for you to deal with your phobia. Make a list of all the triggers and write down how you respond to them.
   • Are you afraid of bubbles and everything that resembles them? Are you only worried about the honeycomb or anything that looks like it? Are you uncomfortable looking at some animals because of their color? Try to identify as many factors as possible that provoke fear.
   • Try to write down how these factors affect you. Do you feel nauseous? Anxiety? Are you shaking? Record specific manifestations.
   • If you fear some things more than others, try ranking your triggers. Place the least frightening factor at the beginning and the most frightening factor at the end.
4. 4 Try to identify the cause of the fear. Some people manage to associate a phobia with certain events in their lives. This helps to better understand the nature of the phobia and fight fear. Think back to when you had symptoms of trypophobia. When did the cluster of holes start to scare you? As with all phobias, you are unlikely to be able to give a clear answer to this question. Everything is different for everyone. Try to understand what is bothering you: bad memories, negative experiences, or just disgust.

Method 2 of 3: Deal With Anxiety

1. 1 Learn more about your fear. To get rid of anxiety caused by irrational fear, you need to understand what you are afraid of. Once you understand the source of your fear, the fear itself will no longer seem inexplicable. To overcome fear, you need to understand what exactly you are afraid of.
   • If you feel uncomfortable when you see a lotus, learn more about lotus and why it has a cluster of holes. What are they needed for? It will help you accept the flower's characteristics and confront fear.
2. 2 Fight your fear. When you see a cluster of holes, your first reaction may be to close your eyes and try to think of something else, but this will only increase the fear. Try to overpower yourself and face your fear and the feelings it provokes. This approach is called exposure therapy. This is the most effective treatment for phobias, however it involves constant interaction with triggers. Gradually, your sensitivity should decrease.
   • For example, if you see cluster holes in front of you that make you nervous, take a deep breath and analyze your feelings. What desires do you have? How do you feel about the trigger? What is irrational about your fear?
   • Try to record your reaction to triggers and modify it so that you have the most ordinary thoughts and feelings towards the object. For example, you might write the following: "When I see the honeycomb, I feel sick and feel like I’m going to vomit." Then remember that these thoughts are irrational and think about how you would feel if you did not have a phobia. For example: "I like the intricate honeycomb pattern and want to try honey."
3. 3 Practice yoga, meditation, and other relaxation techniques. If your anxiety is too strong for you to face your trigger without preparation, try relaxing first. Yoga and meditation are great for this, but you can also do progressive muscle relaxation exercises, breathe deeply, or just stand in a warm shower for a long time. Find something to help you deal with your anxiety.
   • Sign up for a yoga or meditation class.Learn to do basic exercises for every day.
4. 4 Take care of yourself. Exercise, eat healthy foods, and get enough sleep. Your phobia can be exhausting, so try to pay more attention to your health. Exercising regularly, eating well, and getting good sleep can help you fight anxiety. Set aside sufficient time for these activities each day.
   • Try to devote at least 30 minutes a day to physical activity.
   • Eat a balanced diet. Include fruits, vegetables, whole grains, and lean proteins in your diet.
   • Sleep 7-9 hours every night.

Method 3 of 3: Get Help

1. 1 Determine if you need the help of a therapist. If your fear is so strong that it prevents you from doing your daily activities and enjoying life, you should see a therapist. For example, if you have begun to avoid certain activities because of your phobia, do not delay seeing a specialist. Here are some more warning signs:
   • you feel helpless, panic, depressed because of your fear;
   • you feel that your fear is irrational;
   • you have been feeling dread for more than 6 months.
2. 2 Know what to expect from your counseling session. A therapist can help you understand your phobia and find ways to minimize its impact on your life. Remember that it takes a lot of time and effort to overcome deep fear. Perhaps the effect will not appear immediately, but many people feel better after 8-10 sessions with a psychotherapist. The psychotherapist can use the following methods:
   • Cognitive Behavioral Therapy... If you are afraid of holes, certain thoughts can intensify your fear. Cognitive behavioral therapy is a method in psychotherapy that helps a person rethink their attitudes and identify the emotions associated with these attitudes. For example, you might think, "I won't go outside because I can see a plant with holes there." The therapist will show you that this is unlikely - perhaps he will explain to you that the plant cannot harm you. Then you will be asked to revise your attitudes to make them more realistic: "If I go outside, I can see a plant with holes, but it will not harm me. I can always turn my back if I feel uncomfortable."
   • Exposure therapy... If you are afraid of holes, you may decide to avoid certain situations, activities, and places that increase your fear. Exposure therapy will force you to face your fear. Your therapist will ask you to either imagine what you are avoiding or force yourself to be in a situation in which you feel fear. For example, if you don't want to leave the house because you are afraid to see something with a cluster of holes, the therapist may ask you to pretend that you are outside with holes surrounding you. Over time, you will need to start going outside and look for objects with holes there.
   • Drugs... If your fear is causing you severe anxiety or panic attacks, you may be referred to a psychiatrist who will prescribe special medications for you. Remember that these anti-anxiety medications will only temporarily ease your fear. They will not be able to solve the underlying problem.
3. 3 Discuss your fear with someone you trust. It will be helpful for you to talk about your fear or anxiety with a loved one. Talk about your fear and how you are trying to deal with it. Talk to a family member, friend, or therapist about how fear affects your life.
   • If you are uncomfortable discussing your problems with people you know, look for a forum on the Internet. You may be able to find people who are experiencing the same things as you, and you will not be so lonely. These people will also be able to give you tips on how to deal with phobias and associated stress that have worked for them.

Tips

• Be patient and don't give up. Some people manage to overcome their phobia quickly with exposure therapy, while others need more time. If therapy doesn't work right away, don't quit.