Trypophobia is a relatively new term used to describe a fear of clusters of holes. People who suffer from trypophobia have an irrational fear of clusters of holes that causes them to experience anxiety and other negative effects. The effects can range from mild to severe and different types of holes may trigger the phobia. If you are suffering from trypophobia and it is affecting your daily life, you should seek help from a mental health professional as soon as possible. Keep reading to learn more about how to overcome trypophobia.
Understand trypophobia. People who have trypophobia suffer from an irrational fear of clusters of holes. Some examples of triggers include bubbles, lotus flowers, and aerated chocolate. Trypophobes report nausea, trembling, and severe anxiety when confronted with their triggers. Unlike some phobias that may dominate people’s thoughts, trypophobia seems only to affect sufferers when they see holes.
Know that trypophobia may have an evolutionary basis. Although little is known about the origins of trypophobia, some scientists have speculated that the phobia may have an evolutionary basis. Some venomous or poisonous animals have clustered hole patterns on their skin, so the reactions that some people have may be a survival response. For example, the blue-ringed octopus, deathstalker scorpion, and several venomous snakes have visual features that may help explain trypophobia.
Identify your triggers. It is important you know what types of clusters of holes trigger your anxiety and other negative effects so that you can begin to confront these objects. Make a list of all of the things that seem to set off your trypophobia and how you react to them.
For example, are you bothered by bubbles or anything resembling bubbles? Do honeycomb patterns bother you or just actual honeycombs? Are you upset by certain animals because of the patterns on their skin? Try to identify as many triggers as possible.
Try to describe how your triggers make you feel as well. Do you get nauseous? Do you feel anxious? Do you tremble? Identify the specific reactions that you have to your triggers.
If one type of clustered hole pattern is scarier to you than another, try ranking the items on your list. That way you can start by dealing with the least frightening one on your list and work your way up.
Try to discover the underlying causes of your fear. Some people can trace their trypophobia to an event, which may help you to understand and deal with your fear. Think back to when your trypophobia started. Do you remember when you first discovered that clusters of holes are revolting or frightening to you? Like all phobias, there isn’t just one answer. For everyone, it is different. Try to discover what it is that disturbs you, whether it’s a bad memory, a bad experience, or just simply disgust.
Educate yourself. One way to reduce the anxiety caused by an irrational fear is to learn the truth about the thing that you are afraid of. By educating yourself about the source of your fear, you can demystify it. Learning more about a source of fear is a very effective way to overcome it.
For example, if you feel anxious when you see a lotus pod, learn more about the lotus and why it develops clusters of holes. What purpose do they serve? Learning about the reason for the clustered holes will help you to confront the source of your fear and perhaps even appreciate the shape for the function it serves.
Confront your fears. While your first reaction to a clustered hole pattern may be to get away from it or shut your eyes and try to think of something else, this will only reinforce your fear. Instead, force yourself to confront the source of your fear and the way it makes you feel. This type of therapy is known as exposure therapy and it is the most effective way to treat a phobia, but it requires repeated exposure. Over time, you should become less sensitive to the things that trigger your anxiety.
For example, if you come face to face with a cluster of holes that causes you to feel anxious, take a deep breath and then examine your feelings. What does the object make you want to do? How does it make you feel? What is irrational about your feelings?
Try writing out your response to trigger objects and reframing them as normal thoughts and feelings toward the object. For example, you might record something like, “I feel nauseous and anxious when I see a honeycomb. It make me want to throw up.” Then, recognize that this thought is irrational and rewrite your reaction as it should be if you did not have the phobia. For example, “I feel amazed by the pattern of the honeycomb and I want to eat the honey.” Source: http://www.wikihow.com/Overcome-Trypophobia