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How To Cure Trypophobia

For a very long time I could not bring myself to see images of clusters of holes without adverse reactions, it just gets stuck on mind, scaring me throughout the whole day. I thought I was the only one with this bizarre condition until I came across with different stories on the internet, which was when I knew the name for it.

Seeing holes whether large (like the ones on a construction site) or tiny ones (the ones on an ant hill) can be so challenging for some people, roughly 15 percent of the world’s population suffer from the fear of holes

In the event that you discover you react to holes, you might be suffering from trypophobia and you need to keep reading this article to learn about ways to overcome it. But before we go into that you need to have an intro into this kind of irrational fear called TRYPOPHOBIA.

Trypophobia is known as the irrational and intense fear of holes particularly holes with tiny and irregular clusters. These tiny and irregular clusters of holes trigger discomfort, anxiety, stress and palpitations. People suffering from trypophobia believe the clusters of holes seen will start growing on their skin or it is extraordinarily dark in these holes and they might end up falling in them, thereby making them fearful. Just a few people suffer from trypophobia and it is learnt that it is induced during early childhood, which might disappear during adolescence.

You would want to know if you are really suffering from trypophobia before acknowledging it, these following circumstances must be met:

  • The fear must be intense and set off by the expectation or presence of objects or substances with holes.
  • Exposure to the tiny objects or substances must create a strong fright as a response.
  • Situations which bring about the presence of tiny objects or substances with holes, even ordinary thoughts of them are totally steered clear of. Meaning you can barely stand the sight and your normal daily activities are being impeded.

What really causes trypophobia?

Phobias may arise as a result of a combination of generic disposition, learnt behavior and external events.

Some professionals discovered that certain objects and substances such as lotus seed pods, cavities in teeth, holes in concrete or wood, honeycomb, bone marrow, ant hills and some dangerous animals particularly the ones with clusters on their skin tend to trigger a trypophobic reaction. The brain is the most essential part of our body and plays a vital function in relation to trypophobic reactions.

A person suffering from trypophobia might not be able to explain this condition as it is not common and children who experience this condition will never tell anyone about it because it is not much of a big deal to some people. Most people suffering from this condition complain about a kind of stir on their skin when faced with objects or substances that trigger a trypophobic reaction. It is said that fear of holes might be a form of repugnance to scars and sores as the irrational fear can also be induced by scars and skin infections.

Trypophobia can be dealt with and trounced despite the phobia being new and not medically recognized as a disorder. Most sufferers want to get rid of this fear because no one really wants to experience panic attacks all the time. Repeated panic attacks produce an excess quantity of cortisol which is a stress hormone that is produced by the brain when it senses danger, the excess cortisol produced can lead to a myriad of health issues such as restlessness, high risk of developing clots in the blood system and a high level of cholesterol.

Contemporary psychoanalysis offers a wide variety of tools and methods in fighting continual psychological phobias such as trypophobia. A therapist will help you to comprehend your trypophobia in a better way and also derive methods to help curtail its force on your everyday life but note that it takes a while, time and a lot of effort in dealing with an extreme fear. You might start seeing drastic progression in just about ten therapy sessions.

There are different ways in doing so and some of them are stated below:


  • Exposure therapy

When individuals are scared of some things, they tend to disassociate themselves from the things that induce the fear. A therapist will help by exposing you to the objects that trigger trypophobia step by step and get hold of your apprehension by using a variety of tools and approaches. This step by step and repeated exposure will make you feel nervous over a while, making you gain control of the situation when faced with tiny clusters of objects or substances. There are simple steps to follow if you want to have this procedure done by yourself.

  1. sit somewhere where you feel relaxed, on the edge and peaceful for a while.
  2. take a look at trypophobic images that will induce intense reactions.
  3. study those images and reassure yourself that it is just an image and nothing dangerous will happen.
  4. more images could be studied if you feel you can go on.
  5. you can go off to do something really fun to try forgetting the awkward feeling.

This procedure should be done more often as the more you get exposed to these objects the closer you get in conquering your fear.

Exposure therapy is still the best way to get rid of trypophobia, you will definitely be scared when you look at objects that trigger this adverse reaction but I bet it with you, you are going to feel less fearful as time goes on

  • Drugs

If the fear of holes you are experiencing is making you to develop severe angst or series of panic attacks, then you may be referred to a psychiatrist by your doctor to get some medications. These medications would be used to take absolute care of fretfulness relating to this phobia for the time being.

  • Behavior therapy

Behavior therapy treats mental health disorders, all behaviors are learnt and can therefore be un-learnt by going through this therapy, a person suffering from trypophobia gains absolute control of the unwanted reactions and the ability to change them. It helps to increase chances for positive thinking.

  • Cognitive therapy

This therapy is done to enable people suffering from trypophobia to modify their detrimental and unproductive ways of thinking. This therapy involves the trypophobics examining their thoughts and separating the actual from the illusory ones.

  • Morita therapy

This fundamental principle of this therapy is to accept how things work, a sufferer has to go with the flow of adverse reactions, accept an array of symptoms and just focus on what should be done. It helps sufferers to understand that some reactions are to be expected rather to be controlled or got ridden of. This opens awareness and beliefs.


  • Cognitive behavioral therapy

This is a practical approach and also a combination of both cognitive and behavioral therapies, it is otherwise known as CBT which aims at altering the patterns of thoughts a person has towards trypophobia. It is a talking therapy that alters your thinking and behavior by enhancing happiness, it takes a very short period of time. The sufferer and the therapist work hand in hand to understand what is actually felt and the best ways to tackle the reactions.


  • Neuro-linguistic programming or NLP

This is a multi dimensional procedure and like a user guide for the brain, having this procedure is like learning how to reprogram the brain when they produce unnecessary reactions.

  • Havening

People suffering from trypophobia are being exposed to the havening technique which is designed to get rid of the anxiety and depression by changing the ways memories are stored.

  • Modeling

Sufferers view other individuals engaging in activities that will naturally trigger a trypophobic reaction. This technique is stated as the easiest form of trypophobia cure and it involves learning through studying and imitation of other individuals.


  • Flooding

An individual suffering from trypophobia will be engrossed in a non intimidating stimulus till the intense reaction reduces. These trypophobic reactions are so intense and fast that they have to be imagined instead of engaging in the action in real life, the reason being that some harm might occur in such individual. The longer this happens with no harm, the less scared such individual will be.

You can also get rid of this awkward phobia by practicing yoga, meditation and other relaxation techniques


Trypophobia is not a condition that should be taken flippantly despite the fact that some experts are not taking it dismissively.

People suffering from trypophobia live a normal life except that they cannot come in contact with objects or substances with clusters of holes. They tend to keep the condition to themselves to avoid being made a laughing stock as being made jest of causes an individual to lose his or her self esteem.


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