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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 September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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