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.
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.
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. ”
Consider taking a yoga or meditation class to learn some basics exercises that you can use a on a daily basis.
Aim for 30 minutes of exercise per day. Eat a balanced diet of healthy whole foods like fruit, vegetables, whole grains, and lean proteins. Get 7-9 hours of sleep per night.
feeling disabled, panicky, or depressed because of your fear feeling like your fear is unreasonable dealing with the fear for more than 6 months
Cognitive Behavioral Therapy If you are afraid of holes, you may have certain thought processes that intensify your fear. Cognitive behavioral therapy is a method that therapists use to get you to challenge your thoughts and identify the emotions associated with those thoughts. For example, you may think to yourself, “I can’t go outside because I might see a flower that has holes in it. ” Your therapist will challenge you to realize that this thought is unrealistic, perhaps by pointing out that the flower can’t hurt you. Then, you will be challenge to revise the thought so that it is more realistic, such as, “I might see a flower with holes in it if I go outside, but it can’t hurt me. I can always look away if it bothers me. ” Exposure Therapy If you are afraid of holes, you may start avoiding certain situations, activities, and places that intensify your fear. Exposure therapy will force you to confront that fear head on. In this type of therapy, your therapist will either ask you to imagine that you are in the situation you have been avoiding or they will ask you to actually put yourself into the situation. For example, if you have been avoiding going outside because you are afraid you might see something with holes in it, your therapist may ask you to imagine that you are outside and surrounded by holes. Later, your therapist may challenge you to actually go outside and look at things with holes in them. Medications If your fear of holes is causing you to have severe anxiety or panic attacks, your therapist may refer you to a psychiatrist who can prescribe medicine that may help you. Keep in mind that the medicines used to treat anxiety associated with fear will only reduce your anxiety temporarily. They will not take care of the root cause. [14] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Consider joining an online forum if you don’t feel comfortable sharing your fear with any of your family or friends just yet. You may find that others have similar concerns and experiences that may help you to feel less alone. They may also suggest methods that they’ve used for dealing with the stress associated with trypophobia.
