Over the years, anytime she saw similar groupings of circles, or even images of cells displayed during a biology class, she would feel a sickening discomfort. “If I am unexpectedly triggered, it might take me days to recover,” says Armstrong, now a sign language interpreter in Cherry Hill, New Jersey. Because trypophobia can produce a range of symptoms with varying degrees of intensity, from mild aversion to an immediate, intense feeling of disgust, fear, or even a full-blown panic attack, it’s likely “a natural and widely shared phenomenon that most people can experience to some degree,” says Renzo Lanfranco, a PhD student in psychology and human cognitive neuroscience at the University of Edinburgh who has researched trypophobia.
What Triggers Symptoms of Trypophobia?
Some trypophobe symptoms are set off by the sight of everyday, harmless items, such as:
SpongesSoap bubblesSwiss cheeseHoneycombsHair folliclesSkin poresShowerheadsStrawberriesPomegranatesPoppy-seed bagels
Others respond only to more exotic or unusual images, such as:
Coral reefsLotus seed podsSurinam toad giving birthPhotoshopped pictures, such as rows of holes or teeth embedded on an arm, shoulder, or face
In 2017, various photoshopped images, including one of a woman with her scalp removed to reveal a honeycomb and one featuring a woman with ring-shaped pits all over her face were used to advertise the seventh season of American Horror Story. The ad campaign set off latent trypophobia in so many people that it led to a tweetstorm of protests and warnings. More recently, trypophobia support groups have warned of potential triggers in the movie Black Panther, including one scene in which the character Killmonger, played by Michael B. Jordan, takes off his shirt to reveal a dense pattern of raised scars on his chest. Why these or any images produce such an intense response in some people and not others is unknown, but recent studies have begun to tease out intriguing possibilities.
What Are the Risk Factors for Trypophobia?
While there is no well-researched way to diagnose the condition, you can discover for yourself if you have it by looking at triggering images, which are easy to find through Google, Trypophobia.com, and Reddit. Or you can take the Trypophobia Test on YouTube.
Prognosis of Trypophobia
Exposure therapy People who find that trypophobia disrupts their daily routines, reduces their self-esteem, or causes extreme anxiety can turn to the most widely accepted technique for taming phobias, a desensitizing process called exposure therapy. In progressive steps by yourself or with the help of a therapist, you begin by looking at fairly benign triggering images while using a relaxation technique, such as deep breathing, and reminding yourself that you are not in any danger. You then slowly work up to being able to stare at the images that previously felt most threatening until you realize that nothing bad is happening. Exposure therapy worked for Jordan Trudgett, 27, a software development engineer in Seattle. He instinctively turned to it without seeking professional help because he didn’t even know that anyone else had the condition. After forcing himself to stare at more and more upsetting images, “my sensitivity to them decreased,” he says. While it didn’t extinguish the fear entirely, seeing trypophobic patterns is no longer petrifying enough to make the hairs on his arms stand up. “I can cope better now,” he says. Emotional Freedom Techniques (EFT) If exposure therapy is not successful, or is too terrifying to even try, tapping, aka Emotional Freedom Technique (EFT), a mind-body method for reducing stress and anxiety, may help reduce or eliminate trypophobia, says Roberta Temes, PhD, a clinical psychologist in Scotch Plains, New Jersey, and the author of The Tapping Cure: A Revolutionary System for Rapid Relief From Phobias, Anxiety, Post-Traumatic Stress Disorder, and More. EFT involves tapping specific acupuncture points on the body with the fingertips while focusing on the phobia and repeating positive affirmations. The first step is identifying a feared object. “Let’s say it’s Swiss cheese,” says Dr. Temes. “This technique works best when you start in a state of terror, so you would visualize Swiss cheese until you became more and more upset. You then would tap different points on the face, upper body or hands, while saying something like, ‘Even though Swiss cheese disgusts me, I love and accept myself’; ‘Even though Swiss cheese disgusts me, I am safe,’ or ‘Even though Swiss cheese disgusts me, I’m okay. I can still go into the dairy aisle.’ “This technique shifts the nervous system away from fight or flight and permits you to be brave in the face of your phobia because it permits you to accept yourself,” Temes says. Although science has not figured out how EFT works physiologically — it could simply be a placebo effect — research, such as a study published in 2019 in the Journal of Evidence-Based Integrative Medicine, have found that it can reduce the intensity of phobias. Community It may help to know that you are not alone. The public Facebook group Trypophobia: Fear of Clusters of Holes, which has more than 14,000 followers, is a good place to find advice and support. “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.”
Medication Options
While exposure therapy is the preferred method, phobias are sometimes treated with medications. Certain drugs can lessen anxiety and other symptoms that occur when someone is exposed to a trigger.
Alternative and Complementary Therapies
YogaMassagePhysical activityHypnosis
Celebrities Who Are Trypophobes
Social anxiety disorder Anxiety Obsessive compulsive disorder (OCD) Depression From triggers to treatments, this site provides lots of information about trypophobia and related disorders. It even offers a free, two-minute test to help you decide if you’re a trypophobe. Beware if you suspect you suffer from this: You will have to look at images of holes. American Psychiatric Association The APA is a trusted organization made up of psychiatrists who aim to promote the highest quality of care for people with mental illnesses. We love their blog list section, which provides links to numerous disorders. Their trypophobia page breaks down some of the latest research on the subject. Anxiety and Depression Association of America With more than 1,800 professional mental health members, the ADAA is a top source for information on anxiety, depression, and related disorders. In their podcast section, you can listen to recordings from past professional conferences. They also offer free monthly webinars, which cover a wide variety of topics. Mental Health America MHA is the nation’s leading community-based nonprofit organization dedicated to helping those living with mental illnesses. One of their many useful features is the mental health screen — a quick quiz that helps you determine if you’re experiencing a mental health condition, such as anxiety or depression.
Favorite Online Support Networks
Facebook Looking to connect with others? Individuals on Facebook have launched a closed group page dedicated to providing support to those with trypophobia. They currently have more than 4,500 members. National Alliance on Mental Illness Support Groups NAMI offers free support groups for people who face mental health challenges. You can locate one in your area by clicking here.
Favorite Apps
Fears & Phobias Want to overcome your trypophobia? This app uses daily hypnosis to help you learn to manage fears and phobias. Simply listening to the audio sessions could help you change your mindset, become more relaxed, and feel calmer. We love that you can repeat sessions or loop them as you sleep. What’s Up? A Mental Health App We appreciate that this app uses techniques from cognitive behavioral therapy and acceptance commitment therapy to help you cope with mental health issues. Its diary feature lets you rate your emotions. You’re also encouraged to use breathing techniques and read positive quotes. Additional reporting by Julie Marks.
