What Exactly Is Trypophobia?

What Exactly Is Trypophobia? 

You’ve probably seen a photo online—maybe a lotus seed pod or a honeycomb close-up—and suddenly felt your skin crawl. Maybe your stomach turned, or you had to look away in disgust or panic. If that sounds familiar, you might be one of the many people who experience trypophobia, a little-known but very real condition often described as a fear of small holes or clusters of holes. While not officially recognized as a phobia in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), trypophobia is gaining attention in both the psychological and medical communities.

But what causes this strange reaction to something as seemingly harmless as a sponge or a strawberry? Is it just about aesthetics, or is there something deeper going on—perhaps something tied to trauma, anxiety, or even substance abuse recovery? As it turns out, there may be more to this phobia than meets the eye.

Defining Trypophobia

Trypophobia comes from the Greek words “trypa” (meaning hole) and “phobos” (meaning fear). It's the intense aversion or discomfort when looking at repetitive patterns of small holes or bumps. Images like a beehive, soap bubbles, or even aerated chocolate can trigger strong feelings of disgust, nausea, and sometimes panic attacks in people with trypophobia.

But here's where things get complicated: not everyone who has this reaction would call it a phobia. For many, it’s less about fear and more about an overwhelming sense of revulsion or unease. That’s why it sits in this gray area of psychology—not quite a full-fledged disorder, but definitely disruptive enough for many people to seek help.

Why Do People Experience It?

There are a few theories about why trypophobia happens. One suggests it’s evolutionary—an unconscious reaction to things that resemble danger in nature. For example, poisonous animals like certain frogs or insects have hole-like patterns on their skin. Disease symptoms like skin infections or parasites might also appear similar. So our brains may be wired to react negatively to these patterns as a form of protection.

Another theory ties trypophobia to visual processing issues in the brain. Some researchers believe the high contrast and irregular spacing of the patterns overstimulate certain areas of the brain, causing discomfort or fear.

But what’s becoming increasingly clear is that trypophobia doesn’t exist in a vacuum. Many people who report experiencing it also struggle with anxiety, obsessive-compulsive disorder (OCD), depression—or even substance use issues.

The Connection to Mental Health

If you deal with anxiety or depression, your brain is already on high alert, constantly scanning your environment for threats or triggers. Seeing something visually jarring, like clusters of holes, can overwhelm the senses and cause panic, nausea, or dissociation. Trypophobia, in this sense, is a symptom rather than a standalone diagnosis.

Many therapists who work with anxiety disorders are beginning to note the correlation between visual triggers like trypophobia and deeper emotional issues. These reactions can be worsened by trauma, particularly childhood trauma, where the brain learned early on to associate unfamiliar stimuli with fear or discomfort. Just like loud noises or crowded spaces can trigger panic in someone with PTSD, clustered images might trigger similar reactions in someone dealing with emotional stress or instability.

Trypophobia and Substance Abuse

While it might seem like an odd connection, trypophobia has increasingly been reported by individuals in recovery from drug or alcohol addiction. One possible explanation is the hypersensitivity that emerges during early sobriety. When you remove substances that dull your senses—alcohol, opioids, or stimulants—the brain can become overstimulated by things it once ignored. Visual patterns, especially those that are irregular or intense, might trigger strong emotional responses.

In some cases, trypophobia may serve as a symbolic reminder of chaos or instability. Think about it: the uneven patterns, the lack of uniformity—it mirrors how addiction can make life feel disorganized and overwhelming. People in recovery may also experience heightened anxiety and emotional dysregulation, both of which can make previously tolerable stimuli feel unbearable.

It’s important for treatment providers to understand these sensory and psychological shifts during recovery. What seems like an irrational reaction to a pattern might actually be part of a much deeper healing process. In this sense, acknowledging and addressing trypophobia can be a part of trauma-informed therapy in addiction treatment settings.

How to Cope with Trypophobia

If you suspect you have trypophobia, you’re not alone—and you’re not “crazy.” Like many mental health conditions, recognizing the trigger is the first step to managing it. Here are a few helpful strategies:

• Avoidance – While this isn’t a long-term solution, minimizing exposure to trypophobic images (especially online) can reduce emotional overwhelm.

• Cognitive Behavioral Therapy (CBT) – This form of therapy is especially helpful in rewiring the brain’s response to anxiety triggers, including visual ones.

• Desensitization – Gradual exposure therapy under the guidance of a professional can sometimes help retrain your response.

• Self-care during sobriety – If you’re in recovery, understand that heightened sensitivity is normal. Talk to your therapist or support group about these experiences.

Embracing the Weirdness

Trypophobia is one of those conditions that reminds us just how mysterious the brain can be. It’s not just about a fear of holes—it’s about what those holes might represent in the deeper corners of our psyche. Whether you’re in the midst of a mental health battle, dealing with substance abuse recovery, or just discovering new layers of your mind, remember this:

What your brain is trying to protect you from might not be the image itself—but the feelings and fears that lie underneath.

And in that truth is the key to healing. If you or a loved one are struggling with mental health issues, please give us a call today at 833-479-0797.