Is Trypophobia a Real Phobia? What Science Says

Is Trypophobia a Real Phobia? What Science Says

At first glance, the term "trypophobia" sounds like something you’d hear in a psychology textbook or a horror movie. But for many people, it’s very real—and very disturbing. Trypophobia refers to an intense, irrational fear or disgust of clustered holes or repetitive patterns, like honeycombs, lotus seed pods, or even bubble wrap. It’s not officially recognized as a diagnosable condition in major diagnostic manuals like the DSM-5, but for those who experience it, the symptoms are anything but imaginary.

Trypophobia may not get the same attention as arachnophobia or claustrophobia, but it highlights something important about mental health: the brain’s responses are deeply personal, unpredictable, and tied into deeper issues like trauma, anxiety, and even substance abuse.

What Is Trypophobia?

The word “trypophobia” is derived from the Greek trypa (meaning "hole") and phobos (meaning "fear"). People with this condition often react with intense fear, revulsion, nausea, or panic when they see clusters of small holes or bumps. Some describe it as a crawling sensation on the skin, while others say it makes them feel like their skin is being eaten alive.

Common triggers include:

• Lotus seed pods

• Honeycombs

• Pumice stones

• Coral

• Sponges

• Surfaces covered in holes or bumps (even some skin conditions)

The reaction can be so strong that images of these objects can cause a person to sweat, shake, or even have a panic attack. That’s no small deal for something science is still debating whether to label a "real" phobia.

Is It a Real Phobia?

Clinically, trypophobia is not recognized by the American Psychiatric Association or the DSM-5. That means it doesn’t have a diagnostic code, and many mental health professionals don’t officially treat it as a standalone condition. However, that doesn't mean the reactions people have aren't real.

Neuroscience and psychology are starting to investigate what's going on in the brain. A 2013 study published in Psychological Science suggested that the discomfort might not be about fear—but disgust. The researchers found that the images triggering trypophobia share visual characteristics with dangerous animals like poisonous snakes and insects. That could mean our brains are wired to avoid certain patterns for survival. Disgust, after all, is a powerful evolutionary tool meant to keep us safe from danger or disease.

So while it may not be a “phobia” in the traditional sense, it is very much a mental health concern for those who experience it. And for people already dealing with anxiety, PTSD, or even substance abuse recovery, it can act as an unexpected trigger.

Trypophobia and Mental Health

What’s fascinating—and concerning—is how trypophobia overlaps with other mental health struggles. Many people with anxiety disorders report having strong trypophobic reactions. That’s because anxiety amplifies our sensitivity to discomfort and threats, even if they’re only visual.

For someone recovering from trauma, the feeling of disgust or being overwhelmed by a visual trigger might mimic the panic or fear they experienced during a traumatic event. And in some cases, people turn to unhealthy coping mechanisms—like drugs or alcohol—to manage these intense emotional responses.

Imagine someone who struggles with obsessive thoughts or post-traumatic stress being unexpectedly triggered by a sponge or a piece of fruit. That may sound irrational to someone who doesn’t experience trypophobia, but in the mind of the sufferer, it’s as real as any panic attack.

Mental health is a web, not a straight line. When we dismiss one type of response as “weird” or “not real,” we ignore the complexity of the brain and the pain of the individual. People with trypophobia aren’t just scared of holes—they’re struggling with something deeper.

Trypophobia and Substance Abuse

It’s not a stretch to say that when mental health symptoms go unrecognized or untreated, people often look for a way to escape them. Substance abuse is a common response to untreated trauma, anxiety, or chronic discomfort. Trypophobia may seem like a minor issue, but when it’s part of a larger picture of mental distress, it can contribute to substance use.

Alcohol, opioids, and other drugs offer temporary relief from anxiety and emotional overwhelm. But they also fuel the cycle of avoidance. Instead of confronting and understanding triggers like trypophobia, the person may drown them out, only to face them again with more intensity once the drug wears off. This is why professional help is crucial—not just to stop the substance use, but to address the core issues.

Trypophobia might not be causing someone to drink or use, but it could be one more layer of stress in a mind already carrying too much weight.

What You Can Do

If you or someone you know experiences intense reactions to images or patterns, it’s important to take it seriously. Whether or not it’s an “official” disorder, trypophobia is a form of emotional distress. And emotional distress—left unaddressed—can lead to worsening mental health or even substance abuse.

Therapy, particularly cognitive behavioral therapy (CBT), can help people identify the root of their discomfort and learn new ways to manage it. In some cases, exposure therapy or desensitization can reduce the severity of the reactions. Mental health support groups or counseling services can also help those dealing with trypophobia in conjunction with anxiety or substance use disorders.

The Bottom Line

Trypophobia may not be listed in the DSM-5, but that doesn’t mean it isn’t real. It’s a powerful reminder that the human brain is complex, and our fears—whether of spiders, enclosed spaces, or strange holes—deserve compassion and curiosity, not ridicule.

Mental health is not one-size-fits-all. Whether you’re struggling with trypophobia, anxiety, or substance use, there’s help out there. The first step is recognizing that your feelings are valid. The next is finding support. Because life is too short to suffer in silence—even if your fear is something as seemingly small as a cluster of holes.

If you or a loved one are struggling with mental health issues, please give us a call today at 833-479-0797.