Trypophobia: Causes, Symptoms, Triggers, and Treatment

This anxiety disorder triggers intense and irrational fear in a person when faced with certain situations, objects, places, or living creatures. Someone with a phobia will often go out of their way to avoid whatever triggers their fear. A phobia is generally a mental disorder. The person experiencing the phobia will experience immense distress when faced with whatever is causing their phobia. This prevents them from functioning normally and could lead to a panic attack.

What is Trypophobia?

Trypophobia is a repulsion or aversion rather than a fear of tightly packed patterns of holes or patterns such as those found in honeycombs, sea sponges, or cheese. Any object that has a repetitive pattern or clusters of small holes can trigger such people. People with trypophobia are disgusted and repulsed by such patterns of holes. They don’t necessarily fear them. These sights could make people with trypophobia shaky, panicky, and sick.

The name comes from the Greek word “Trypa” which means hole and “Phobos” which means fear.

Causes

It is still unknown why people have trypophobia. It is possible that the human brain associates clusters of holes with danger. So, this could be a way of protecting yourself from danger. Patterns of small holes are found on the skin of a snake or some other poisonous animal. Also, deadly diseases like smallpox and measles cause spotty skin rashes. Therefore, it is possible that trypophobia is a reaction that humans have to avoid getting sick. Some researchers feel that hole-like patterns have a visual energy that causes an unpleasant reaction. It is also believed that the brain uses more oxygen to process holey patterns, and this triggers feelings of distress.

Trypophobia Triggers

People with trypophobia may be triggered by,

• Cheese
• Fruits with small seeds, like strawberries, raspberries, papayas, and kiwis
• Sunflowers
• Lotus seed pods
• Honeycombs
• Insects and bees
• Skin on snakes
• Lizards or frogs
• Sponges
• Soles of shoes
• Holes
• Pebbles in concrete
• Air holes in a slice of cake/bread
• Strawberries
• Pomegranates

Sometimes, looking at a showerhead can also cause trypophobia.

Symptoms

The symptoms of trypophobia look almost like those of a panic attack. People may have any or some of the symptoms below:

• Nausea
• Shaking
• Shortness of breath and rapid breathing
• Fast heartbeat
• Sweating
• Chills, trembling, or shaking
• Dry mouth or choking
• An intense feeling of disgust, fear, or revulsion
• Pale skin

Impact of Trypophobia

It is possible that in some extreme situations, trypophobia may affect a person’s ability to go to work, school, or socialize. People with trypophobia may experience depression, increased stress and irritability, insomnia, sleep problems, or even panic attacks.

People who do not have phobias may find it difficult to grasp what you are going through if you have trypophobia. However, it is possible that your depression and anxiety can even cause suicidal tendencies. You may be constantly trying to avoid your phobia triggers. Some people may turn to drugs or alcohol to calm their nerves when they are triggered. Insomnia is also very common. You may have trouble with relationships at work, or children may not be able to make friends in school.

Diagnosis

Doctors do not have a fixed method to diagnose trypophobia. A doctor or psychologist usually starts by asking about your symptoms. They may ask how you feel when you see certain images and how these reactions affect your daily life.

Some researchers use a trypophobia questionnaire. It asks you to rate your level of discomfort when you see images with clusters or patterns of holes.

There are also online trypophobia tests used for research purposes. These tests show different images for a few seconds and ask you to estimate how long you viewed each one. The results compare your reactions to hole-pattern images and neutral images. A higher score may suggest trypophobia.

If your reactions are strong or disturbing, it is best to discuss the results with a mental health professional.

Treatment and Coping Strategies

Since trypophobia isn’t a real disorder, there is no specific treatment for it. While there is no cure, you can take steps to curb what causes you anxiety and learn some coping strategies. Certain steps that you can take are:

Exposure therapy (desensitization): In this type of therapy, your therapist will gradually expose you to what causes you disgust or fear. For instance, they could show you pictures or videos with clusters of holes, hold an object with repeating patterns, or encourage you to think about your triggers. There is a good chance that you will feel upset, and then they will give you tools to manage your anxious thoughts, feelings, and physical reactions that come up. When this is done over multiple sessions, there is a probability that you feel more comfortable around your triggers.

Cognitive behavior therapy (CBT): CBT is a type of talk therapy that will change your thoughts and perceptions about the causes of your fear or aversion. Your therapist will help you learn effective ways to manage the thoughts and emotions that trypophobia triggers.

Relaxation techniques: In a stressful situation, you must learn to calm your mind and body. You may use guided imagery or visualization, deep breathing exercises, yoga and meditation, mindfulness, or progressive muscle relaxation.

Medication: Antidepressants and drugs that reduce symptoms of anxiety and panic could be helpful. You could take the medication in a situation where you know that you will be triggered. Doctors could prescribe you antidepressants or beta-blockers. Beta-blockers block adrenaline that raises your heart rate and blood pressure when you are scared or nervous. Sometimes, a sedative could help you feel calm. However, they are not a good long-term solution since they can be addictive and dangerous if you have a history of drug abuse or alcohol misuse.

Self-care:  While therapy and medication can help you, it is important to focus on self-care as well. Try to get at least 7 or 9 hours of sleep at night. A good, nutritious diet with plenty of fruits, vegetables, and whole grains is important. Do not eat ultra-processed foods that are high in sugar. Avoid caffeine and get regular exercise. Confide in your family or friends and ask them to help you cope with your fears. Joining a support group for people with trypophobia may also help.

With proper treatment and help, it is possible to gain control over trypophobia. You may try different methods of therapy and treatment to get relief. While there is no cure for trypophobia, by taking proper steps, you can manage your symptoms. It is important not to feel embarrassed and to seek help from a healthcare provider if you experience trypophobia.

Frequently Asked Questions