Bharat SainiLast Updated on February 13, 2024 by Bharat Saini
Emetophobia, or the intense and irrational fear of vomiting, can be extremely distressing. When you feel a flare-up of anxiety related to your phobia, it’s important to have coping strategies ready to help ground yourself. This article provides 15 practical tips to implement when you experience panic attacks or high anxiety surrounding your emetophobia.
1. Distract Yourself
Distraction is key when sensations of nausea arise. Engage your mind to shift focus away from physical cues by calling a friend, watching TV, listening to music or reading.
2. Controlled Breathing
How to calm down emetophobia? When anxiety spikes, breathing often speeds up. Slow this down by taking long, full breaths to regain a sense of control. Inhale for 5 seconds, hold briefly and exhale for 6.
3. Positive Self-Talk
Counter anxious thoughts with affirming ones. Tell yourself “This will pass” or “I can cope with this.” Speak to yourself with the kindness you would a friend.
4. Ground Yourself
Anxiety can feel disorientating. Ground yourself in the present moment when you experience an emetophobia panic attack by holding an ice cube to shock your senses, naming 5 things you see, 4 you hear, 3 you feel.
5. Try Square Breathing
Visualise breathing in a sequence while counting: inhale for 4 seconds, hold for 4, exhale for 4 and hold for 4 before repeating. The symmetry can feel stabilising.
6. Use Muscle Relaxation
Progressively tense, hold, and then release muscle groups to dissolve physical tension. Apps provide guidance. This diversion reduces agitation.
7. Drink Cold Water
Sipping icy water activates the dive reflex, slowing a rapid heart rate. The brain associates vomiting with body warmth, so feeling cold water descend can be reassuring.
8. Use Scents
Smells like peppermint, cinnamon and lemon activate the limbic system which governs emotions and memory. Inhale oils or chew gum with these scents to self-soothe.
9. Challenge Irrational Thoughts
When we feel out of control, unhelpful thoughts spiral. Counter these by identifying distorted thinking patterns. Consider if your beliefs hold truth or fuel fear.
10. Limit News Input
The ceaseless news cycle intensifies concerns globally. Give yourself – and your nervous system – a break by minimising consumption of anxiety-provoking media.
11. Move Your Body
Even basic movement shifts energy by increasing circulation and oxygenation. Stretch, walk, dance or jump on the spot. Feel sensations in your body unrelated to nausea.
12. Use Touchstones
Carry personal reminders of safety and strength like quotes, photos of loved ones or a comfort blanket. Fidget with these when you crave their associations.
13. Write It Out
Journalling externalises inner turmoil. Describe feelings, track thought patterns prompting them and strategise constructive reactions for next time.
14. Connect with Others
Speaking to trusted friends or attending support groups offering treatment for fear of vomiting reduces isolation in the phobia. Shared understanding brings reassurance you can get through this.
15. Seek Professional Support
For severe or enduring anxiety, seeking therapy for emetophobia equips you with long-term tools. Whether CBT, clinical hypnotherapy or counselling, speaking with experts provides validation and pathways for change.
When emetophobia anxiety intensifies, it’s easy to feel overwhelmed and convinced vomiting is imminent. Implementing practical coping strategies rooted in science – like controlled breathing, sensory distraction and cognitive reframing – can help. Not all will resonate for everyone. Discover what self-soothes you best through trial and error. Most importantly, remind yourself that while deeply uncomfortable, this too shall pass. You’ve got this!
It bears repeating that coping strategies may not make sensations disappear entirely during a panic attack. But equipping your mental toolkit prepares you to ride the wave. Starting small is key – perhaps with one method at first to build confidence. Over time, these skills compound so reactions lessen in intensity and duration. Be compassionate with yourself throughout the process. Recovery from phobias is not linear. There may be progress and setbacks. But many have walked this path before you, emerging freer on the other side. With consistent management tools, connection to others and professional support, you can unravel emetophobia’s grip one day at a time.
Remember, you are stronger than you know. Within you lies every tool required to overcome this, even if that seems unfathomable in a moment of crisis. By learning to self-soothe and sit with discomfort, you call upon inner resources that can amaze you. Each small act of courage brings you one step closer to healing.
