How to Deal With Emetophobia

Step 1

1

Identify your triggers. In most cases, emetophobia is triggered by something specific, such as a scent or sitting in the back seat of a car.

Figuring out what triggers your emetophobia can help you avoid it or tackle it in therapy. Some common triggers are:

Seeing or thinking of another person or animal vomiting

Pregnancy

Travel or transportation

Medication

Scents or smells

Foods

Step 2

2

Avoid triggers. For many people, dealing with their emetophobia may be as simple as avoiding what triggers the disorder and its related anxiety. However, be aware that this may not always be possible, such as if you have a sick child, and you should have alternative ways to deal with your fear if necessary.

Figure out in advance how to avoid your trigger. For example, if certain foods stimulate your fear, don’t keep them in your home. If you are in a restaurant, you could ask your tablemates to avoid or cover foods that may make you sick.

Stay away from your triggers as long as it doesn’t affect your life or that of someone else. For example, if using a public restroom makes you nauseous, make sure this isn’t causing you to stay at home.

Step 3

3

Accept your disorder. Emetophobia is relatively common, but it can still be debilitating if you suffer from it. Making peace with yourself about fearing vomit may help you relax, which could actually help you deal with the anxiety related to your fear.

Accepting your emetophobia may also help others accept your disorder.

Embracing your disorder may not happen overnight because the fear can be significant.

Gradually tell yourself “It’s okay to have this fear, and I am okay.”

Consider giving daily positive affirmations to help bolster your confidence and relax you. For example, tell yourself: “I take public transportation successfully every day and today will be no different.”

Read online forums from sources such as the International Emetophobia Society, which can give you tips on accepting your disorder as well as put you in touch with emetophobic people.

Step 4

4

Communicate with people. People react strangely to your behavior in situations where you’re avoiding triggers. Be honest about your disorder with others, which may prevent uncomfortable situations or questions. In turn, this may help you relax and control your fear.

Let others know about your fear before anything happens. For example, if the smell of ranch dressing bothers you, say, “I just want to let you know that I apologize if I react badly. I have this disorder that makes me nauseous when I’m around ranch dressing,” or, “Changing dirty diapers makes me slightly nauseous, even as cute as your baby is.” You may find that people can help you avoid triggers like this by not ordering the food or changing diapers when you’re not present.

Consider using humor to your benefit. Making a joke about your emetophobia may release tension. For example, if you’re in a car you can say, “May I please sit in the front seat so this doesn’t turn into the vomit comet?”

Step 5

5

Tolerate social stigmas. Some people may not understand emetophobia or believe it exists. Try and be understanding if they stigmatize you and realize that their behavior may simple come from ignorance about the disorder.

Ignore any statements that upset you or counter them with information on the disorder.

Talking to or leaning on family and friends can help you deal with your feelings and any stigmatization your feel.