Vomiting can be unpleasant for an individual.emetophobia, or fear of vomiting, is one of the most common anxiety disorders and is especially common in women and adolescents.For an emetophobic person, throwing up can cause a lot of anxiety.Being near sick people, eating in restaurants, drinking alcoholic beverages, and using public restrooms are all symptoms of emetophobia that can cause sufferers to avoid them.Battling your fear of vomiting and nausea can help you deal with emetophobia.
Step 1: You have to identify your triggers.
Emetophobia can be triggered by a scent or sitting in the back of a car.Identifying what causes your emetophobia can help you avoid it.Seeing or thinking of another person or animal is one of the most common Triggers.
Step 2: It's a good idea to avoid triggering.
Dealing with emetophobia may be as simple as avoiding what causes the disorder in the first place.If you have a sick child, you should have alternative ways to deal with your fear, as this may not always be possible.It's a good idea to figure out how to avoid your Trigger.If certain foods make you afraid, don't keep them in your home.If you are in a restaurant, you could ask your tablemates to avoid certain foods that may make you sick.If it doesn't affect your life or that of someone else, stay away from your triggers.If using a public restroom makes you sick, make sure you don't stay at home.
Step 3: Accept your disorder.
If you suffer from emetophobia, it can still be hard to live a normal life.It is possible to deal with anxiety related to your fear by making peace with yourself.Accepting your emetophobia may help others.Embracing your disorder may take time because of the fear.Affirmations can 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: Talk to people.
People react strangely to your behavior when you don't have atrigger.It's a good idea to be honest about your disorder with others.This could help you relax and control your fear.Let people know about your fear.If the smell of ranch dressing rubs you the wrong way, say, "I just want to let you know that I apologize if I react badly."If you have a disorder that makes you nauseous when you are around ranch dressing or changing dirty diapers, people can help you avoid them.Use humor to your advantage.It's a good idea to make a joke about your emetophobia.If you are in a car, you can say, "may I sit in the front seat so this doesn't turn into the vomit comet?"
Step 5: Social stigmas can be mitigated.
Some people don't believe in emetophobia.Try to understand if they stigmatize you and realize that their behavior may be a result of being ignorant about the disorder.Ignore statements that upset you or counter them with information about the disorder.Talking to family and friends can help you deal with your feelings.
Step 6: Join a support group.
There are different support groups for emetophobia that you can join.Being part of a community that has similar experiences may help you deal with emetophobia.Discuss your type of emetophobia in forums.Ask your doctor about support groups.The International Emetophobia Society can be searched online.Consider joining a support group for people who suffer from anxiety.The Anxiety and Depression Association of America can help you find a local support group for your anxiety.If you have a disorder, talk to your family and friends about it.
Step 7: You can schedule a doctor's appointment.
Schedule an appointment with your doctor if you have a fear of vomiting.She may be able to prescribe anti-emetics that will ease nausea or vomiting.If vomiting is affecting your daily life, it is important to seek help.If there is an underlying cause of your emetophobia, ask your doctor if there are ways to deal with it.You may be able to tackle your fear of vomit through different types of therapy if you see a Psychiatrist or other mental health professional.
Step 8: Go for therapy.
It can take a long time to treat emetophobia, but it isn't something you have to suffer with for the rest of your life.It is possible to successfully treat the disorder with different types of therapy, which will allow you to live your life without the fear of vomiting.Exposure therapy, which exposes you to triggers such as seeing the word vomit as well as smells, videos, photographs, or eating at buffet tables, is one of the therapies that you may undergo.Cognitive-behavioral therapy helps you disassociate from fear, danger, or death by gradually exposing you totriggers.
Step 9: Take it with you.
If your emetophobia is severe, your doctor may prescribe medication to help you deal with it.An anti-emetic, which can prevent nausea and vomiting, is one of the things you can ask about.The most common anti-emetics include chlorpromazine, metoclopramide, and prochlorperazine.If you can't get to your doctor right away, try a motion sickness medication.Dimenhydrinate is a common symptom of nausea.Fight your fear of throwing up by taking antidepressants such as fluoxetine, sertraline, or paroxetine or anti-anxiety medications.
Step 10: Relax techniques can be used.
Relaxing may help control your reactions because emetophobia and panic disorder have the same symptoms.Try different relaxation techniques to calm down.Deep breathing can be used to relieve tension.Inhale and exhale with care.Hold for two counts, and then breathe out for four counts.If you sit upright with your shoulders back, you will get the best benefits from deep breathing.Relax your entire body with progressive muscle relaxation.To get deep relaxation, start at your feet and move towards your head, tighten and contract your muscles for five seconds, then release them for 10 seconds.Move to the next muscle group after 10 seconds.
Step 11: Simple foods are good.
If you are having an attack of nausea or vomiting, you may want to eat using the BRAT principle, which means bananas, rice, applesauce, and toast.These foods are easy to digest and can ease fears of vomiting.Try other easily digestible foods such as crackers and boiled potatoes.As you feel better, add more complex foods.You can try cereals, fruit, vegetables, peanut butter, and pasta.Avoid foods that might upset your stomach.Sugary foods and dairy products can make you feel sick.
Step 12: Clear liquids to drink.
Dehydration can cause nausea and lightheadedness.Don't overtax your stomach by drinking clear liquids throughout the day.You can drink clear liquid, such as an ice cube or popsicle.You can stay hydrated by drinking drinks such as water, fruit juices, and clear sodas.It is possible to keep you hydrated and nausea free by drinking ginger or peppermint tea.You can brew your own tea with a few mint leaves or a piece of ginger, or you can use commercial tea bags.Alcohol, coffee, and milk can cause nausea.
Step 13: Take naps and get enough rest.
It is advisable to make sure that you are sleeping enough to help relax you and control your fears.A short nap during the day can help with nausea.A lot of movement can cause nausea and vomiting if you are in a bad phase.
Step 14: It's a good idea to wear loose clothing.
The clothes put pressure on your belly.This can cause you to vomit.It is possible to keep your stomach soothed by avoiding tight clothing.If you are eating out, consider clothing.As your stomach fills, wearing jeans may not be a good idea because they may get tighter.You might want to wear a dress or shirt.