Do you have an intense fear of small holes or patterns? You're not alone. You might have trypophobia, and we can help.
What is trypophobia?
Trypophobia is an intense, irrational fear or dislike of clusters of small holes or patterns. People who suffer from trypophobia may feel discomfort or panic when they see objects with small holes grouped together, such as honeycombs, lotus seeds, foam, or certain types of coral. It is not an officially recognized phobia in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) used in health care, but can still cause suffering for the person with the problem.
Why do people get trypophobia?
The causes of trypophobia are not fully understood and research on this phenomenon is still limited. However, there are some theories that hypothesize why some people develop trypophobia. There may be evolutionary reasons where the holes are reminiscent of infection or disease and therefore elicits a strong reaction. Other theories are that certain patterns in nature overstimulate our visual system and therefore create discomfort. There are also explanatory models that describe that life experiences, learning and difficult events such as trauma linked to the patterns could be the cause.
How common are phobias?
Research shows that 12.5% of the American population suffers from one or more phobias in their lifetime (Harvard Medical School, 2017).
Characteristics and symptoms
If you suffer from trypophobia, you may have certain symptoms that vary in severity. Some of the symptoms include:
- Feelings of discomfort or anxiety at the sight of clusters of small holes.
- Emotional reaction, such as nausea, skin crawling, or a feeling of “creeping”.
- Physical symptoms, such as sweating, shaking, or heart palpitations.
Phobias can also lead to avoidance behaviors where you may start to limit your life in different ways. It is therefore important to seek help and treatment if you have problems that affect your quality of life.
Treatment for trypophobia
Trypophobia can be treated and if you have symptoms, you should not be afraid to seek help. The treatment is adapted to each person and the severity of the problem. Treatment can include:
Cognitive behavioral therapy (CBT): This is one of the most effective treatment methods for phobias. CBT focuses on identifying and challenging negative thought patterns, managing emotions linked to triggering objects, and changing behaviors that contribute to anxiety. The therapy helps individuals to gradually expose themselves to these in a controlled and systematic process, reducing anxiety over time.
Medication: Some people with trypophobia may be helped by medication, such as antidepressants (especially SSRIs) or anti-anxiety medication for more severe problems. These medications can help control anxiety symptoms, making it easier to participate in therapy and daily activities.
It is important to remember that treatment is individualized. It is also important to seek help from a qualified health professional to get effective treatment for your phobia.
How therapy can improve your life
Seeking professional help can significantly improve your quality of life that gives you effective tools to manage phobias and change the pattern you have developed that causes anxiety. Talking to a psychologist can be incredibly liberating and helpful if you are living with a phobia that hinders your daily life.
Take the first step
Life is too short to let phobias limit you. Therefore, therapy is a step in the right direction to help you live a full and rich life. If you or someone you know is living with phobias, professional therapy can make a real difference. Our therapists and psychologists offer a confidential and safe environment to explore and treat your phobias.
12 common questions and answers about trypophobia
What is a phobia?
A phobia is an irrational and intense fear or anxiety about a particular object, situation or activity. This fear is usually long-lasting and can be very limiting in daily life.
How are phobias different from ordinary fears?
Ordinary fear is a natural reaction to an actual danger, while a phobia is an exaggerated fear that has no rational explanation. Phobias can be triggered even when there is no actual risk.
Are phobias common?
Yes, phobias are one of the most common forms of mental health problems. It is estimated that 12.5% of the population suffers from at least one form of phobia at some point during their lifetime.
What is trypophobia?
Trypophobia is an intense, irrational fear or dislike of clusters of small holes or patterns. People suffering from trypophobia may feel discomfort or anxiety when they see objects with small holes grouped together, such as honeycombs, lotus seeds, foam, or certain types of coral.
What are the symptoms of trypophobia?
If you have trypophobia, you may experience feelings of discomfort or anxiety at the sight of clusters of small holes. You may have emotional reactions, such as nausea, skin crawling, or a feeling of ‘creeping’. You may also have physical symptoms, such as sweating, shaking, or heart palpitations.
How is trypophobia treated?
Treatment involves cognitive behavioral therapy (CBT), exposure therapy, and medication if necessary.
What is exposure in treatment?
Exposure is a tool in CBT in which you gradually approach what you are afraid of in a systematic and safe way together with a psychologist or therapist.
Can phobias lead to other mental health problems?
Yes, untreated phobias can lead to other problems such as depression or other anxiety disorders.
What causes trypophobia?
Trypophobia may be caused by evolutionary developments that lead to interpretation of holes as reminiscent of infection or disease. Other theories hypothesize that certain patterns in nature over-stimulate our visual system and therefore cause discomfort. Life experiences, learning and difficult events can also be the cause.
Is it possible to get rid of a phobia?
Yes! With the right treatment and support, most people can overcome or at least reduce their symptoms. However, professional help is usually required.
How common is trypophobia?
Research on trypophobia is limited, but some researchers estimate that up to 16% of the population has an aversion to small patterns.
Where can I seek help for my phobia?
If you suffer from a phobia, we recommend that you contact a licensed psychologist or therapist. You can book a first appointment with one of our therapists here at Lavendla. We make the hard things easier.
Treating trypophobia with cognitive behavioral therapy
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Understanding and assessment
The first step is to understand that you have a phobia and that it is okay to seek help for it. A licensed psychologist can help you assess your situation and understand what is causing your fear. You may also be asked to complete assessment forms.
Psychoeducation and objectives
You will learn about your phobia and how it affects you both physically and mentally. It is important to understand what happens in your body, thoughts and feelings when the fear occurs. Goals are also set for treatment.
Tools to change behaviors and patterns
This works on identifying and changing patterns of thinking that are linked to the fear. This will help you develop a more nuanced picture and increase your ability to manage the phobia. Exposure therapy can be scary, but it is an effective way to gradually face your fears. Together with your therapist, you will explore situations that trigger your phobia and learn how to deal with them. You will also be given homework to practice between sessions.
Medication (if needed)
In some cases, doctors may suggest medication to help with anxiety symptoms. This is something you and your doctor can discuss if appropriate.
Follow up and evaluate progress
You will have support from your therapist throughout the process. At the end of the treatment, you will also receive a plan to continue practicing and maintain your progress over time.
Feel free to book a first session with one of our licensed psychologists or therapists to see how we can help you. At Lavendla, we make the hard things easier.
