Trypophobia: why clusters of holes make some people feel sick

You see a photo of a lotus seed pod, a honeycomb or a cluster of bubbles, and your skin crawls. You feel itchy, queasy and desperate to look away. Some people can’t even read the word without a shiver.

That reaction has a name: trypophobia. Here’s what it is and how to cope.

What is trypophobia?

Trypophobia describes an intense aversion to clusters of small holes, bumps or circular patterns. The name comes from Greek words meaning “hole” and “fear”, and it’s often called fear of holes.

It isn’t listed as an official diagnosis in the manuals doctors use. But the reaction is real and common, and for some people it’s strong enough to cause distress or avoidance.

Common triggers

• lotus seed pods
• honeycomb
• sponges, coral and some foams
• strawberries and pomegranate seeds
• bubbles, like in pancakes or coffee
• clusters of bumps on skin, or images of skin conditions
• some animal markings, like on certain frogs or snakes

What it feels like

For many people, the response is more disgust than fear:

• skin crawling, itching or goosebumps
• nausea
• feeling uncomfortable, shuddery or uneasy
• an urge to look away or get rid of the image
• for some, anxiety or panic

Why does it happen?

Researchers are still working this out. In a 2013 study, Geoff Cole and Arnold Wilkins analysed trypophobia-triggering images and found they share visual features, high-contrast patterns at particular spatial frequencies, with a range of dangerous animals. They suggested the reaction may be an automatic, nonconscious warning response. Other researchers have suggested links with disgust at patterns resembling disease or parasites on skin.

Is it a real phobia?

Many people feel mild discomfort at these images, which is common and not a problem. It becomes more like a phobia when:

• the reaction is intense
• you go out of your way to avoid triggers, like certain foods or websites
• it causes real distress or gets in the way of life

How to cope

• Look away and breathe. Breathe out slowly and focus on something smooth or neutral.
• Name it: “This is my trypophobia reaction. It’s uncomfortable, but it will pass.”
• Don’t scratch, if your skin feels itchy. The feeling fades as your nervous system settles.
• Gradual exposure: if it affects your life, a therapist can help you look at mild triggers first, like a blurred image or a cartoon drawing, and gradually build up.

Our post on exposure therapy explains how gradual exposure works.

When to get help

Talk to a doctor or therapist if trypophobia is causing significant distress or avoidance, or comes with panic attacks or other anxiety.

Frequently asked questions

Is trypophobia a real phobia?

It isn’t an official diagnosis, but the reaction is real and well-documented. For most people it’s mild disgust; for some it’s intense enough to cause distress and avoidance.

Why do holes make me uncomfortable?

One theory is that clusters of holes share visual features with dangerous animals or diseased skin, triggering an automatic warning response, often felt as disgust.

How common is trypophobia?

Many people feel some discomfort at trypophobic images. Fewer have a reaction strong enough to affect their life.

Can trypophobia be cured?

If it’s strong enough to affect your life, exposure-based therapy can help reduce the reaction. Many people find mild reactions fade with gentle, repeated exposure.

How Breatheasy can help

If a trypophobia reaction tips into anxiety or panic, Breatheasy can help you settle. Tap “I’m feeling anxious” and Luma walks you through slow breathing and grounding with your phone pulsing gently in your hand. Breatheasy is coming soon to iPhone and Android.

Sources

• Fear of holes, Cole and Wilkins, Psychological Science, 2013
• Phobias, NHS
• Psychological approaches in the treatment of specific phobias: a meta-analysis, Wolitzky-Taylor and others, Clinical Psychology Review, 2008