Trypophobia- How To Deal With This Phobia?

trypophobia what to do

Fear could be a natural response to a threatening object or situation. But when that fear becomes irrational and excessive it takes a shape of phobia. There are many kinds of Phobia- Height, Insects, Space but the one which has been recently discovered is called Trypophobia.

Trypophobia is a fear of holes or a pattern of holes and has its own diagnosis and symptoms.

What to do if you have Trypophobia?

1. Seek HelpContact your Mental Health Professional and understand trypophobia meaning, where the fear of holes that is Trypophibia is coming from. They will help in cure trypophobia, Identifying your irrational/faulty thinking patterns with regards to your feelings towards holes and where they might come from.  It is the first step in dealing with the anxiety as we have a tendency to focus on the negatives by maximizing them and minimizing all the positives in our lives.

2. Progressive Muscle Relaxation- We can start with the palms by clenching them and simultaneously breathing in for 4 seconds, holding our breath in and then as we unclench our palms we exhale for 8 seconds. We can then move to our arms, shoulders, neck and so on. This method entails systematically tensing and then relieving particular muscle groups in our body. This exercise helps us to lower our overall tension and stress levels, thus enabling us to relax when we are feeling panicky and anxious.

3. Deep Breathing or other breathing exercises. One simple, effective breathing technique called box breathing can be practised by Exhaling slowly through our nose while counting till four then Inhaling slowly through our nose while counting till four. Continuing breathing this way for one to five minutes or till we stop feeling anxious.

4.  Sharing with close ones- When we share our worries with our loved ones or online groups we are able to gain different perspectives regarding the same and feel unburdened as we are able to express our thoughts and feelings which help us to create a mind space to combat the potential threats in an objective manner.

“I think it’s good to know you’re not going crazy if you have this,” says Trudgett. “It’s really heartwarming to know that a lot of people share this condition.”

 

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