Avoiding eating food away from home. Avoiding hospitals and sick people Excessive use of antacids. Avoiding seeing vomiting on TV. Avoiding bad-smelling things. Inability to hear the word ‘vomit’. If you have noticed these symptoms within you, then chances are that you may have this condition.
“How many times have I vomited today?”. “When was the last time I vomited?” “How many times have I vomited in the last month or year?” “Is this fear helping me to not vomit?”
Seeing or thinking of another person or animal vomiting Pregnancy Travel or transportation Medication Scents or smells Foods
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.
Accepting your emetophobia may also help others accept your disorder. Embracing your disorder may not happen overnight because the fear can be significant. [6] X Research source 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. [7] X Research source
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?”
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.
Take part in discussions and forums on your type of emetophobia. Ask your doctor or local hospital about support groups. You can also search online for virtual communities, including the International Emetophobia Society. [10] X Research source Consider joining a support group for people who suffer from anxiety, since emetophobia is an anxiety disorder. Groups such as the Anxiety and Depression Association of America can help you locate a local or virtual support group for your emetophobia-related anxiety. [11] X Research source Talk to your family and friends about your disorder, which may provide immediate support if your fears flare up.
Remember that although fear of vomiting is common, if it is affecting your daily life, then it is important to seek help. Ask your doctor if there may be underlying causes of your emetophobia and ways to deal with it, such as a bad experience as a child or during pregnancy. Consider seeing a psychiatrist or other mental health professional, who may be able to help you tackle your fear of vomit through different types of therapy. It’s essential to be assertive when asking for help. Try to tell the truth, as openness and honesty can, in fact, help you overcome this condition.
Exposure therapy, which exposes you to triggers such as seeing the word vomit as well as smells, videos, photographs, or eating at buffet tables. [13] X Research source Cognitive-behavioral therapy, which involves a more gradual exposure to triggers and ultimately helps you disassociate vomiting with fear, danger, or death.
Get a prescription for the most common anti-emetics including chlorpromazine, metoclopramide, and prochlorperazine. [14] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Try a motion sickness medications or antihistamines, which can relieve any nausea and vomiting if you can’t get to your doctor right away. [15] X Research source A common antihistamine for nausea is dimenhydrinate. [16] X Research source Take antidepressants such as fluoxetine, sertraline, or paroxetine or anti-anxiety medications including alprazolam, lorazepam, or clonazepam to help combat your fear of throwing up. [17] X Trustworthy Source National Institute of Mental Health Informational website from U. S. government focused on the understanding and treatment of mental illness. Go to source
Deep breathing to relieve tension. Inhale and exhale in a balanced pattern. For example, breathe in to a count of four, hold for two counts, and then breathe out for four counts. Make sure you sit upright with your shoulders back to get optimal benefits from deep breathing. [19] X Research source Progressive muscle relaxation to relax your entire body. Starting at your feet and moving towards your head, tighten and contract each muscle group for five seconds Then release your muscles for 10 seconds to get deep relaxation. After 10 seconds, move to the next muscle group until you are done. [20] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Try other easily digestible foods such as crackers, boiled potatoes, and flavored gelatin. [22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Add more complex foods as you feel better. [23] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source For example, you might try cereal, fruit, cooked vegetables, peanut butter, and pasta. [24] X Research source Stay away from trigger foods or anything that might upset your stomach. For example, dairy products and sugary foods can make you feel nauseous. [25] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source
Drink any liquid that is clear or melts into clear liquid, such as an ice cube or popsicle. [27] X Research source Stay hydrated by choosing drinks such as water, fruit juices without pulp, soup or broth, and clear sodas such as ginger ale or Sprite. [28] X Research source Sip ginger or peppermint tea, which may keep you hydrated and ease nausea. You can use either commercial ginger or peppermint tea bags or brew your own tea with a few mint leaves or a piece of ginger. [29] X Research source Avoid any liquids that may cause nausea such as alcohol, coffee, or milk. [30] X Research source
Decrease your activity if you are experiencing a bad phase because a lot of movement may stimulate nausea and vomiting. [32] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Consider clothing if you’re eating out and may bloat. Wearing jeans if you’re eating pizza or another food that causes bloating might not be a great idea because as your stomach fills, your clothes may get tighter. Instead, you might want to wear a dress or an unbuttoned shirt.
