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Fear of Holes: Scientific Explanation of Why You Have Trypophobia (and How to Cope With It!)

Fear of Holes: Scientific Explanation of Why You Have Trypophobia (and How to Cope With It!)

If you have trypophobia you will certainly know all about the irrational and intense fear of clusters of holes which make you feel extremely uncomfortable. You may feel nauseous, have panic attacks, hot sweats, or have very itchy skin when you see these clusters of holes. Aerated chocolate, a cheese grater, a honeycomb, or even soap bubbles are likely to set you off. This post will attempt to explain the scientific background and also offer some ways to help you cope with it. If you have never heard of this phobia, read on.

“(I) can’t really face small, irregularly or asymmetrically placed holes, they make me like, throw up in my mouth, cry a little bit, and shake all over, deeply.” —Trypophobia sufferer.

Is trypophobia a real condition?

The Diagnostic and Statistical Manual of Mental Disorders (DSM-5), the bible of all mental disorders, does not list trypophobia at all. All the other common phobias such as fear of spiders, heights, crowds are all there but not a fear of holes. Wikipedia refused to run a page on it until quite recently.

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It seems that an Irish blogger called Louise invented the term ten years ago by combining the word for “boring holes” and “fear.” Thus, trypophobia was born. In spite of this rather doubtful start, trypophobia has been the subject of a few research studies. If we look at some of these, we may come up with a possible explanation of what can be a very disturbing condition and some ways to cope with it. Look at this video to see if you are actually suffering from this disturbance. If you know you are trypophobic, don’t watch the video!

Scientific Research to Convince You

Before you dismiss any of the above as a fad, let me explain how researchers have shown that this is a real phobia although it is not recognized as such yet. We will be going into more depth than just acknowledging that a Facebook group for trypophobia has 12,000 members.

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Geoff Cole and Arnold Wilkins of the University of Essex (UK) have carried out an interesting study. As a result of their research, they are convinced that up to 17% of the population may suffer from trypophobia. They explain the phenomenon as a mental process whereby one part of the brain sees a seed pod but another part of the brain sees a poisonous animal. Fear and loathing are the reaction when the latter reaction predominates. It is an evolutionary survival response which we still possess. This is telling us that certain patterns could represent a dangerous animal and we need to escape!

“We argue that although sufferers are not conscious of the association, the phobia arises in part because the inducing stimuli share basic visual characteristics with dangerous organisms, characteristics that are low level and easily computed, and therefore facilitate a rapid nonconscious response.” —Cole and Wilkins, University of Essex.

Martin Antony a psychologist at Ryerson University, Toronto has done a lot of research on phobias and anxiety in general. He is convinced that trypophobia is easily explained by the fact that any visual image which is pockmarked is associated with disease and decay.

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We must not forget the power of suggestion. Carol Mathews, a psychiatrist at the University of California is convinced that this is the more likely explanation. The role of social media should not be underestimated, she says.

A lot more research still needs to be done and the University of Essex team are moving ahead with trying to analyze and manipulate the characteristics of everyday objects which may lead to a deeper understanding of how ingrained trypophobic tendencies may be.

How to Cope With Trypophobia

The best way is to try to reduce the effects these objects and images have on you. A useful strategy is to examine the triggers and try to reduce exposure to these. If you happen to be in company when you are affected by trypophobia, try to explain it to the person with you. This will help you to come to terms with the phobia and its negative impact will be reduced.

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Some people will have a severe physical reaction which can be similar to a panic attack. You cannot control this at all but you can begin to control how you deal with it. Owning the experience without terrorizing yourself is a good first step.

Choose your images wisely! If you know that something is likely to have holes or pockmarks, you can choose not to go there. Why risk another negative and uncomfortable reaction?  Limit your exposure at all times.

Featured photo credit: items we carry/James Lee via flickr.com

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Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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