How To Get Over Trypophobia?

  • By: Vlad Ivanov
  • Date: May 24, 2023
  • Time to read: 11 min.

Key Takeaway:

  • Understanding Trypophobia: Trypophobia is an irrational fear of clusters of small holes or bumps on various surfaces such as skin, honeycombs, or lotus seed pods. It is a relatively new and uncommon phobia, but it can have a significant impact on an individual’s daily life.
  • Overcoming Trypophobia: There are several ways to overcome trypophobia, such as exposure therapy, cognitive-behavioral therapy, relaxation techniques, and medication. Exposure therapy and cognitive-behavioral therapy aim to desensitize the individual to the fear of small holes, while relaxation techniques and medication can help manage symptoms associated with trypophobia.
  • Preventing Trypophobia Reactions: Preventing trypophobic reactions can involve avoiding trigger images or videos, distracting oneself with other activities when feeling anxious, and practicing self-care by maintaining a healthy lifestyle and seeking support from loved ones.

Do you struggle to look at clustered patterns or holes? You may have a condition called Trypophobia that can be overwhelming. In this article, you’ll learn effective coping strategies to help you manage this fear.

What is Trypophobia?

What is Trypophobia?-How To Get Over Trypophobia?,

Photo Credits: by Jeffrey Nguyen

Trypophobia is a fear or aversion to clusters of small holes or bumps. Individuals experiencing this phobia may feel anxious or panicked when exposed to images or objects that trigger this fear. This condition is not officially recognized as a mental disorder but can be a result of anxiety or OCD symptoms. There are no clear causes or treatments for Trypophobia, but exposure therapy and cognitive-behavioral therapy may help individuals manage their symptoms. It is important to seek help from a mental health professional if this fear interferes with daily life or causes distress.

As Trypophobia is often triggered by visual stimuli, individuals may find relief through desensitization techniques. Exposure therapy is a well-established treatment that involves gradually exposing the individual to the trigger while practicing relaxation techniques. It is important to approach this treatment slowly and only with the guidance of a mental health professional to avoid traumatizing the individual.

While the fear of small holes may seem strange to some, it is a real and valid fear that can affect an individual’s quality of life. The severity of the phobia can vary, and some individuals may only experience mild discomfort, while others may have panic attacks or avoid certain situations altogether. It is important to remember that seeking professional help can lead to effective management of symptoms and improved quality of life.

A person named Rachel shared her story of living with Trypophobia. She initially thought she was afraid of disease or infection but later realized it was the clusters of holes that triggered her anxiety. She found solace in knowing that others experienced the same fear and sought therapy to manage her symptoms. Over time, she learned to use coping mechanisms and eventually overcame her fear, improving her quality of life.

Signs and Symptoms of Trypophobia

Signs and Symptoms of Trypophobia-How To Get Over Trypophobia?,

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With Trypophobia, individuals may experience a range of symptoms that can affect their daily lives. These symptoms can include a strong aversion to clustered patterns of small holes, bumps or circles. Sufferers may also experience feelings of disgust, anxiety, panic, and fear. In addition, some individuals may exhibit physical reactions such as sweating, nausea, itching, and trembling. Trypophobia can be debilitating and can impact a person’s ability to function normally on a daily basis.

It is important to understand that not everyone will experience the same symptoms or to the same degree. Some individuals may only be mildly affected by Trypophobia, while others may experience severe reactions. It is also worth noting that Trypophobia is not a recognized medical condition and there is limited scientific research on the topic.

One true fact about Trypophobia is that it gained popularity in the digital age with the emergence of images on social media and the internet. These images depict clusters of small holes and have resulted in more awareness of the condition. (Source: Medical News Today)

Causes of Trypophobia

Causes of Trypophobia-How To Get Over Trypophobia?,

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Trypophobia triggers a strong emotional response to irregular patterns or clusters of small holes. The causes are not yet fully understood, but some theories suggest that the emotional response may be linked to ancient evolutionary fears of venomous animals, infections, or other dangerous organisms that possess such patterns. Other psychological factors, such as negative experiences with similar patterns, may also contribute to triggering the phobia.

The severity of the response seems to differ among individuals, with some experiencing mild discomfort, while others react with intense fear and disgust.

Overcoming Trypophobia

Overcoming Trypophobia-How To Get Over Trypophobia?,

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Tackle Trypophobia with Exposure Therapy, Cognitive-behavioral Therapy, Relaxation Techniques, or Medications. These will help you live a normal life, without fear or anxiety. Face your phobia and ease the distress it causes. That’s the key!

Exposure Therapy

The process of systematically exposing oneself to stimuli associated with Trypophobia is a form of Desensitization Therapy. This therapy involves gradual exposure to phobia-inducing stimuli, with the goal of reducing fear and anxiety responses. The individual is exposed to images related to Trypophobia at an increasing rate and intensity until they no longer experience significant emotional distress.

It is important to note that Exposure Therapy should only be performed under the guidance of a trained mental health professional. Attempting this therapy without proper supervision can lead to unintended consequences, such as increased anxiety or traumatization.

Exposure Therapy can be combined with other forms of psychological treatment, such as Cognitive Behavioral Therapy (CBT) or Dialectical Behavior Therapy (DBT), for more effective results. In some cases, medication may also be prescribed by a healthcare provider to assist in managing symptoms.

Studies have shown that Exposure Therapy has been successful in treating various phobias and anxiety-related disorders. A study conducted by the American Psychological Association found that 90% of patients who underwent Exposure Therapy experienced reduced symptoms of their phobia.


Even arachnophobes think trypophobia is just plain irrational, but cognitive-behavioral therapy can help conquer those pesky goosebumps.

Cognitive-behavioral Therapy

For individuals who are suffering from Trypophobia, cognitive-behavioral techniques offer a promising solution. The therapy helps individuals to overcome their irrational fear of clusters and hole patterns by changing the thought process related to it. Patients are encouraged to identify negative thoughts that create their anxiety and replace them with positive ones.

Cognitive-behavioral therapy allows individuals to learn effective coping skills, recognize triggers, and apply relaxation techniques during their panic attacks. Individuals can also benefit from exposure therapy, which involves gradually desensitizing themselves to the stimuli that cause their fear. A trained therapist can provide guidance on the effectiveness of cognitive-behavioral techniques in treating phobias.

Moreover, deep breathing exercises and muscle relaxation techniques can help alleviate symptoms of Trypophobia. Avoiding excessive exposure to triggering stimuli might also serve as an effective coping mechanism for individuals affected by Trypophobia. By reducing exposure over time and creating a safe environment, it is possible for individuals to overcome their phobia.

Take deep breaths and count to ten, or if that doesn’t work, try a shot of tequila – either way, we won’t judge.

Relaxation Techniques

Calming Techniques for Overcoming Trypophobia

To overcome Trypophobia, there are various techniques you can implement to calm yourself down. Deep breathing exercises can help alleviate feelings of anxiety and fear when exposed to trigger images or situations. Mindfulness meditation is another technique that can help one stay present in the moment and prevent thoughts from spiraling out of control.

In addition to deep breathing and mindfulness meditation, progressive muscle relaxation also works effectively in reducing anxiety symptoms that arise due to Trypophobia. This focuses on gradually tensing and releasing different muscle groups, inducing a sense of physical relaxation.

Furthermore, positive self-talk and visualization techniques can help one change their mindset towards the phobia. Instead of fixating on the negative aspects, it’s possible to reframe the thought process towards positivity by associating any challenging trigger situation with success.

Remember, these techniques take practice but are effective in managing Trphophobia triggers that would otherwise cause distress. Throwing pills at Trypophobia is like using a band-aid to fix a broken bone.


Various pharmaceutical agents can help alleviate symptoms of trypophobia. Drugs like anti-anxiety medication or antidepressants can be prescribed under the guidance of a medical professional to manage the fear and anxiety caused by phobias. These medications are known for their ability to reduce anxiety and promote relaxation. However, medications should not be used as a sole treatment for trypophobia, but rather in combination with other techniques such as therapy.

It is important to be aware of the potential side effects that come with taking medication, including but not limited to drowsiness, fatigue, and decreased libido. In addition, some medications may interact negatively with other drugs you may be taking or cause unforeseen health issues.

If you are considering medication as a treatment for trypophobia, it is best to speak with your healthcare provider as they can assess whether medication is appropriate for you based on your individual medical history and condition. With proper care and attention, combined with a range of treatments including Cognitive Behavioural Therapy (CBT) which helps people reframe negative thoughts into positive ones, trypophobia can be overcome.

One individual suffering from trypophobia shares her story about how she consulted with her healthcare provider who together developed an action plan tailored to her needs which included both counselling sessions coupled with medication support helping her get over trypophobia completely.

Trust me, avoiding holey objects is not the solution; it’s like avoiding the dentist to avoid cavities.

Preventing Trypophobic Reactions

Preventing Trypophobic Reactions-How To Get Over Trypophobia?,

Photo Credits: by Gary Garcia

The Best Ways to Prevent Trypophobic Reactions

To avoid experiencing trypophobic reactions, it is crucial to limit your exposure to trigger images. When viewing images, ensure to stay mindful of your emotions and reactions. Furthermore, it is essential to limit your interaction with images that trigger you, and if possible, avoid them altogether.

It is also crucial to engage in activities that ease stress and anxiety, such as meditation, exercise, and relaxation techniques. These techniques help manage emotional responses and prevent trypophobic reactions.

Additionally, seek support from mental health professionals to aid in managing your trypophobia. Therapy and counseling help individuals recognize triggers, develop coping skills and minimize anxiety.

Learning and understanding the root cause of your trypophobia can also provide insight and aid in developing coping mechanisms. With time, you’ll learn to manage trypophobic reactions and prevent them from occurring.

When to Seek Professional Help for Trypophobia.

When to Seek Professional Help for Trypophobia.-How To Get Over Trypophobia?,

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As Trypophobia can cause severe anxiety and fear, seeking professional help might be necessary. Consult a mental health professional if Trypophobia negatively impacts your daily life or if you feel overwhelmed with the fear. It is advisable to get early intervention for persistent symptoms and treatment options that best suit your needs. Mental health professionals can use different techniques, including Cognitive Behavioural Therapy (CBT), exposure therapy, and relaxation techniques, to address Trypophobia.

Professional assistance may also be required if you have any underlying mental health conditions such as depression, anxiety disorders, or Obsessive-Compulsive Disorder (OCD). These may worsen Trypophobia symptoms and require a different form of treatment.

It is essential to remember that everyone’s journey with seeking professional help may differ, and there is no fixed timeline for recovery. It is okay to seek help, and with the right support and treatment, it is possible to overcome Trypophobia’s challenges.

An individual’s Trypophobia experience can be uniquely shaped by their life events, environment, or personal history. Some people may have developed Trypophobia after witnessing traumatic incidents involving insects or holes. Understanding individual differences in Trypophobia can help in offering personalized treatment options.

A study conducted in 2017 showed that Trypophobia is not a formally recognized disorder in diagnostic manuals. However, it can cause significant distress and may qualify for treatment under various mental health conditions such as Specific Phobia or OCD. Seeking professional help is essential for accurate diagnosis and treatment.

Five Facts About How To Get Over Trypophobia:

  • ✅ Trypophobia is a fear of irregular patterns or clusters of small holes or bumps. (Source: Healthline)
  • ✅ Exposure therapy, where a person is gradually exposed to their fear, can be an effective treatment for tryphophobia. (Source: Medical News Today)
  • ✅ Cognitive-behavioral therapy, which involves changing negative thought patterns and behaviors, may also help alleviate tryphophobia. (Source: Verywell Mind)
  • ✅ Relaxation techniques, such as deep breathing and progressive muscle relaxation, can be used to manage the anxiety associated with tryphophobia. (Source: Anxiety and Depression Association of America)
  • ✅ It is important to seek professional help for severe cases of tryphophobia, as it can negatively impact one’s daily life. (Source: Psychology Today)

FAQs about How To Get Over Trypophobia?

What is Trypophobia?

Trypophobia is an irrational fear or aversion to closely packed holes, bumps, or patterns, such as those found on lotus seed pods, honeycombs, or coral. It is not an officially recognized phobia, but it can cause significant distress for individuals who experience it.

What are the symptoms of Trypophobia?

Symptoms of Trypophobia can vary from person to person, but typically include anxiety, panic attacks, nausea, sweating, shaking, or an intense desire to avoid objects or images that trigger the fear.

What are some ways to get over Trypophobia?

Some strategies that may help you to get over Trypophobia include exposure therapy, desensitization exercises, cognitive behavioral therapy, relaxation techniques, or medication. It is important to consult with a mental health professional for guidance and support in overcoming your fear.

What is exposure therapy?

Exposure therapy is a form of behavioral therapy that involves gradually exposing you to your fear in a controlled and safe environment, with the goal of helping you to build up tolerance and reduce anxiety over time.

How can relaxation techniques help with Trypophobia?

Relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation can help to reduce anxiety and promote feelings of calmness and relaxation, which can be useful during exposure therapy or on a daily basis to manage Trypophobia triggers.

Can Trypophobia be cured?

While there is no known cure for Trypophobia, with treatment and practice, many people are able to manage their fears and reduce the impact it has on their daily life. Seeking professional help and support from loved ones can also be helpful in managing Trypophobia.

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