by Ken Goodman, LCSW
Fear of vomiting emetophobia

If you have a fear of vomiting, just reading the title of this article might make you a bit queasy. The mere mention of the "V word" might send you into a state of anxiety. If you can relate, I encourage you to press on despite your worry, so you can take the first steps to overcoming it.


No one enjoys vomiting and everyone thinks it’s disgusting, but most people are not afraid of it. But if you suffer with this type of phobia (specifically known as emetophobia), you are not only repulsed by the idea of vomiting, you fear it. Many people say that the anticipation of vomiting is often worse than the act itself.

And because you don’t know when it will happen, you are constantly on guard, rearranging your life to ward off any possibility of puking.

What Causes Nausea?

Stomach discomfort and nausea can be caused by motion sickness, a stomach bug, food poisoning, excessive eating or drinking, food intolerance and…anxiety!

That’s right. Anxiety and worry can cause stomach discomfort and nausea. And if you don't vomit when you’re anxious…you won’t!

Treatment Works

Treating vomit phobia is best accomplished through cognitive-behavioral therapy (CBT) and exposure and response prevention (ERP). Treatment involves correcting faulty beliefs, reducing avoidance, and confronting challenging situations step-by-step. You are given tools, a new perspective, a winning mindset, and a strategy for facing your fears. Your motivation for ending your suffering is important because the therapy does take time, hard work, and courage. You must have self-discipline and determination to win. And if you do…you can beat emetophobia!

Also by Ken Goodman:

Additional Resources:

About the Author


Ken Goodman, LCSW, treats anxiety and OCD in Los Angeles.  He is the author of The Anxiety Solution Series, a step-by-step audio program, and Break Free from Anxiety, a coloring, self-help book for anxiety sufferers. Ken Goodman is an ADAA Clinical Fellow. Visit his website. 


Now available- Ken Goodman hosts an ADAA webinar on "Overcoming the Fear of Vomiting." Watch the video on ADAA's YouTube channel.


    Hi, I'm 16 and have servere vomit phobia. I started to feel sick every day 10 months ago, but have always had the phobia. I always avoid social situations and even sleep with a bucket by my bed in case I am sick through the night. I feel sick everyday, not just an upset stomache but like I may be sick. This phobia has messed my life up as I had to do exams with it and I probably failed because of it, it has made my friendships more complicated and my family don't really understand.
    My mum wants me to get a job and I've told her how much I struggle to go from day to day life but she doesn't understand. I wish this phobia would just go away, doctors have done so many tests but nothing has come back as an illness. I do have CBT which helps a bit but not a lot, mum believes I am throwing my life away but it's not me it's my anxiety and my phobia!

    I understand EXACTLY how you feel. I Had a very bad stomach bug last year and ever since I have been so scared that it will happen to me again so I'm always on guard, I even avoid social situations that involve people being close together like discos just in case someone has a stomach bug but hasn't started showing symptoms yet.
    I fear nighttime so much because that's when I got my bug and whenever I wake up at a similar time I start to shake and sweat and panic like mad. I also sleep with a basin sitting at the end of my bed and no matter where I am, the first thing I always do is check if there's anywhere I could get sick (bucket, plant pot etc.) Just in case I need to.
    Its a really bad phobia and I have tried everything to get rid of it or at least ease it but its still there ? Its really taking over my life

    Omg! This is exactly how I am too! It makes me feel so much better that I'm not the only one! My fear literally started when I was 8 and had the stomach flu in the middle of the night. I'm 35 now!

    I'm 18. In my whole life the only time I remember vomiting is last year in 2017. I threw up in the day in January and it wasn't bad and I got bad food poisoning (I think) in june and that was the worst experience of my life. Ever since then (more than a year ago) I haven't been able to sleep without a tv or my computer on a movie or a series to distract myself so I usually only go to sleep in the early hours of the morning. Yesterday I threw up again , my doctor said that I might have gastro. Whenever I think there's something wrong with me , I google symptoms and check how to treat and insist on going to the doctor. No one really understands my fear, when I feel nauseous I shake uncontrollably and can't stop thinking about it. I hate being alone when I've been feeling nauseous, I get very depressed. I avoid places and foods which I don't trust and also all fizzy cooldrinks. I haven't been myself lately and there is not one day that goes by that I don't think about my phobia.

    Hey um my name is Janette I'm 18 also and I literally left so dumb googleing this type of thing because I think is so stupid how I can be afraid of throwing up. But I know exactly how you feel and I think it's ruining my life also. Anyways, do you have an Ig? I really want to talk to someone about this who actually understands. It'd make me feel like I'm not alone on this.


    September 30, 2017

    In reply to by Janette

    I have the exact same thing!! And it would be awesome to talk and actually have someone who understands what's going on.. My mom was supportive of me in the beginning when I had to take the subway, but now she's getting annoyed that she has to talk to me every single morning and afternoon when I'm on my way to school. It has quite literally taken up my life and I've missed so much school and so many social gatherings just because of this.. What's your instagram so I can add you?

    It's so nice knowing I'm not alone even though I wish none of us had this fear. I have anxiety always which makes my stomach upset which makes me even more anxious because I think I'm going to throw up. I avoid anyone with a stomach bug or nausea and have to disinfect everything if I think they've had it . If you need someone to talk to my Instagram is todye407

    Hey my name is Ashlin (I’m 17) and I have this also and I think it would be great to discuss this with someone as I don’t know anyone in person who shares the same anxiety. My instagram is Ashlin.macintyre if you’d like to talk about it :)

    Kate Usher

    November 20, 2017

    In reply to by Janette

    Hey, I've been experiencing the exact same thing for a couple of months now, my ig is k_usher18, IT would be nice to talk to someone who understands :)

    This issue is such a trouble, I’ve been dealing with this gastritis/acid reflux problem for 3 years now & I can’t seem to find a cure. I don’t want to take the medicine because of the side effects along the way. I now have some issue where two hours later after eating I get this pressure on my upper abdomen & the need to throw up, but I won’t do it, I have this phobia. Trust me, you are not alone. This is just affecting my personal life all over. Idk what to do at this point.

    I had this one episode of vomiting in the summer a year ago and a few months after that I started having a very strange reflux issue. I found out that I have a reflux-like issue that is so bad that the partially digested stuff goes all the way up to the base of my throat and it feels like the time when your actually sick about 5 seconds before you throw up except it's all the time, literally 24/7 but the few hours furthest away from a meal.

    This gives me vomit phobia as well and my life is controlled completely by it. It's like how people with addictions are taken over and controlled against their will by the addiction, but with avoiding every possible vomit sickness. I get rashes and cracks in my hands from washing them so much, my bathroom towel is damp from the previous washing when I go back, I check the date on every packaged food I eat, and the list goes on an on. It's a true nightmare and I just can't take it anymore and I'm sure none of you all can either. Thanks for making me less alone.

    I have had v phobia since I was 4 I had the worst stomach bug... I go to therapy and that is helping... I feel nauseous every hour. It goes away when I am with friends and family, but then once I think of it again I freak. It has ruined my life but I’ve had it for so long that I’ve learned to manage it. I’ve had many panic attacks and was diagnosed with OCD... my biggest tip is to make sure you know that it is just your mind no matter how nauseous you think you feel... I hope this helps!

    Hey! I have the exsact same issues you do, you had mentioned that you check dates on food as well, I do this and my friend pointed out that not only do I have emetaphobia, now I also have cibophobia. You should check that out on google cause it sounds to me like you have that too. I hope we can get through this!! Take care!

    I have an ig if you want.. smominsnail98.. I also need someone to talk to.. I'm currently panicking right now about it..

    I have this phobia since I was a toddler and it’s ruining my lifeI’ve always wanted to talk about it but no one understands me I get mocked for it

    Everytime i have an illness, i ALWAYS look up the symptoms. i am so scared of throwing up that i stop eating in public places. that has a lot to do with anxiety too. i am scared that i will throw up at school and when i don’t eat, it makes the stomach pain worse. so i feel like i’m going to throw up even more. this happens for like 3 weeks but then stops and then happens again. My family doesn’t understand and whenever i do eat it is really tiny bits because i am scared that if i eat too much at one time, i will throw up!!

    This sounds just like my problem, I was diagnosed with mild gastritis, and now feel acid reflux, every morning when I wake up I get the feeling of food stuck in my throat. I know get a pressure on my stomach after two hours of eating. I’m really trying to treat it, but don’t know how. It’s making my social life bad, I really can’t do anything with me having to think about that thought in the back of my head. Please let me know if you find a cure!! I really need one.

    I’ve had this fear since I was a young child and I can’t shake it. I don’t sleep at night anymore bc of the fear I waking up and getting sick. I am ALWAYS feeling like I am going to “V” and can do nothing to control the anxiety/panic.

    Reading your comment is exactly how I feel, I can relate. I need some noise in the background or someone in the same room as me to relax. I feel like I can’t enjoy things without worrying about throwing up, please I’m always so scared of catching bugs and I’m only 14. I thought I was the only person who felt like this

    My fear started when I was around 5. My brother was a very picky eater (and he still is) and whenever mom told him to eat something he dislikes he tries to throw up. I've seen him throw up so many times. Also, at age 7, I had eaten a lot of popcorn very late at night. I went to bed right after. At 1:30 AM I woke up, put my mouth facing my pillow and threw up (very quickly I did that). Ever since, I have been scared that either I will throw up or somebody else will throw up on me. Only one person has ever threw up on me and I can't blame her, she has car sickness.

    Same here!! 5 yo and I had a bad stomach bug and I’ve thrown up once since then (3 years ago and I was in complete shock) and I’m now 31 and terrified of getting ill. This year has been much worse in regards to panic. My stomach gets upset and anxiety follows or vice versatility every night now. It’s really interfering with my life. I am not THIS and yet it’s beyond familiar. I’d do anything to get rid of it. Except get physically ill. Ha! Please, No.

    I am 37 and have a beautiful 9 year old daughter. My phobia has always been there but it got worse after a car wreck I was in in 2002. A couple of weeks later I felt so nauseous one night and stayed in the bathroom. I never got sick but I feel sick daily. My daughter just had a stomach bug and came home vomiting and diarrhea. I instantly began shaking and covering my ears in my room. I hate the way I am. Thankfully I have my sister to take care of my daughter. I haven't been sick yet but I have lost 9 pounds in the last 10 days because I can't eat. It is not fair to my daughter especially. It has taken over my life and I don't know how to get it back. It is the anticipation. I ask God over and over to please spare me. It is ridiculously stupid but I can't control it.

    I can relate so much! I got really sick before I went into labor with my son and that experience was so traumatic. I fear mostly the night time because I was up sick and felt so lonely. I think my biggest fear is feeling out of control of my body. I avoid places that might cause me to vomit, and if someone tells me they had a stomach bug I avoid getting close to them, even if it was WEEKS ago, even with my own children. I turn into a total freak, washing EVERYTHING in the house 1000's of times. It's so comforting to know others feel this way. I thought I was crazy

    I’m very nervous to have children because I have this phobia. I refuse to get physically ill if possible. I don’t want to have the extreme anxiety while pregnant (for myself or child that I need to nourish and stay healthy for) and then the general germs they bring home once born! I love kids but I sometimes feel like my bubble is all I want to handle. I turn in to a crazy lady if I think I’m going to be sick. I dislike that about myself but I’m working in accepting it. I just wish koine had this phobia as well as no one had to get sick. EVER. It’s a joy crusher.

    Hi, I have the same exact fear. I’m looking for people who share the same phobia as me to talk to, maybe it’ll help with coping. Can I have your Snapchat or instagram?

    I feel the same way. It is the worst during flu season and the holidays where everyone is in close proximity. I have 3 children and anytime any of us have stomach aches I freak out. When one of them actually throws up I get true fear....I can't move in fear I will get their germs on me and catch it myself. I constantly wash my hands and disinfect everything...its exhausting and starting to rub off on them. I know its crazy to be afraid but I can't help it. I feel horrible I can't be with my kids when they are sick and that I have so much anxiety during the winter to even go to work.

    This phobia is interfering with my abilities to be a mom. My biggest fear is that my daughter will throw up. I obsess over over to the point I shake and bring myself into a panic attack if she throws up. My husband takes care of her while I'm outside taking deep breaths, getting fresh air and trying to stop myself from shaking. It's embarrassing and I hate this. My phobia steamed from some traumatic experiences with vomit as a child. I need help as I can't be the good mother I am to my daughter. I'm considering hypnotherapy. Anyone tried it and was successful? I'm willing to do anything. I can't run away...I'm the mother. I can't act this way anymore. It's not okay. I'm tired of being a basketcase:(

    I have this exact problem, I fear going to bed as I am scared I willl get sick in the night. I also get anxious in social situations and check for the near exits so that if I am sick I can get out.. for example I really struggled at a funeral a few weeks go as if I walked out people would of noticed!! Being worried and my stomach turning the caused me to have diarrhoea!! I also like you avoid going places!! I spend most of my time at at home with just my newborn. Glad I'm not alone in this.

    I also had a stomach bug (this was around 6 years ago, haven't thrown up sense) it's honestly weird, considering the fact that I have the immune system that my mom has (my mom has thrown up probably 12 times in her life, not including very early years in life where the immune system is weak and not including pregnancy, and 5 or 6 of those 12 times were because of the fact that she was drunk) not only that but my mom worked at a hospital and is now a school nurse, meaning that I grew up around germs she took home from work all the time. I wasn't scared though. But the bug started all of this. I wasn't afraid of throwing up before because of the fact that it would only happen once and then it would be over with, but when I got the stomach bug it all changed. I had a severe case of the bug that lasted over a week or so, meaning I couldn't digest anything without throwing it up, which also means I was nothing but starving the whole day, it truly hurts when you throw up with a basically empty stomach. I had to eat things during that week to keep myself from dying of starvation, but everything I did eat would be thrown back up. It was the worst experience of my life. But im a bit better now. I actually got my first couple of kisses not long ago :) and without worrying about getting sick because of it :D! Anyways, there are a couple things that always make me stop worrying when im about to throw up or am stressing out

    1. Imagine a box on a cliff. Now place all your worries in that box. Now, theres a drop of over 50 feet if something were to drop off the cliff, meaning it would be far away from you. Now imagine dropping the box of your worries off the cliff. This is a calming thing that helped me in the past.
    2. 5 senses. This is kind of like a game. You use your five senses. This distracts your mind from the fear of throwing up, and once you've finished the game, it kind of tells your body that if you have all 5 senses, then you're perfectly normal person. Anyways, you have to find all the senses in the environment you may be in. I'll give in example. I saw the bright light, that's seeing. I tasted the chocolate I ate earlier, that's taste. I can hear cricket sounds from outside, that's hearing. I can feel the bed sheets on my bed, that's feeling. I can smell the faint smell of taco's downstairs. Exactly like that. And let's say you can't hear or smell something, just imagine it.
    3. If you know you're gonna throw up, my best bet is to just get it over with. Watch youtube videos until the time does come where you will throw up. YouTube always distracts me from what's bound to happen. Have a lollipop nearby to get the nasty throw up taste out of your mouth, and lastly, have the bathtub already filled with warm water, so you can deep in after getting sick, suck the lollipop, and cleanse yourself.
    4. Live life to the fullest... Even though everyone has a fear that's hard to get over with, theres no point in destroying your life because of that one fear. What I'm trying to say is that everyone throws up in life, it's just a normal human feature, but it's life and we have to move on even though it can be a bit hard sometimes, but you should never let your fears get in the way of things you want to do and achieve in life. Life is a great thing that can only be lived once, and theres no point in worrying about a couple bad things in life, when theres more good things in life

    I know it's hard to overcome this fear, but it's possible. But I just wanted to tell you this. You shouldn't miss out on dances out of fear, go to them, and do things. When you come home take a nice warm bubble bath (And be sure to scrub the face and mouth with soap and then rinse it off with water so you won't get sick). Also, I also used to fear about throwing up again on the same day I did a year ago, but I'm over that. Life is unexpected and it's nearly impossible to throw up at the same time or the same night as you did in the past. Even though I'm still overcoming the fear of vomiting, I do know that it heals by itself. Hopefully I helped :)

    I have the fear myself. It's terrible even though it's decreased a little bit. The last time I vomited was when I got a stomach bug, and the nausea seemed 2 times worse, and vomiting is the worst feeling in the world,The feeling of waking up at 4 in the morning with sudden nausea is the worst feeling in the world, and actually, the last time I got sick was when I was severely constipated, I got sick both nights from it. I actually get nauseous a lot due to anxiety(And possible irritable bowel syndrome). I have tactics to cure my anxiety which is good. And it's nice to know more ways to cure it. It started getting really bad around 3rd grade (I am now in 6th). The person next to me had been complaining about having a stomach ache the whole day, and after lunch they got sick all over the desk and it about gave me an anxiety attack, since then my reflexes make me plug my ears and slightly stand up whenever I here someone cough, (stupid, I know). It's terrible, but my methods to cope with nausea are to go walk around outside(If it's a nice night), or listen to crickets or rain. Talking to someone about it also helps. I've had traumatic experiences over the summer (I am back in school now) where I've only got a few hours of sleep due to the phobia, I constantly felt hungry, ate, and then worried that I over ate. I only recently started looking up everything possible.

    I’ve been struggling with the exact same thing since I was about 9 and I’m now 15. It is so frustrating but it’s good to know that I’m not alone. I wake up in the middle of the night with nausea and stomach aches all the time and can’t sleep until sunrise on those nights. My mom is so stressed out because I always wake her up when I have it but I feel like nobody understands the fear and how it takes over. Best wishes!

    I'm also 15, and have struggled with this since 2012. I'm pretty sure the thing that started everything for me was my parents' friends birthday party. They ordered a cake from some bakery which was apparently contaminated with the Norovirus (stomach flu), and literally every single person who ate the cake was sick the next day, including my parents. (I didn't eat the it, I hate Black Forest cake). It was traumatizing for an 8 yr old kid (with no siblings). For some time, I was scared to sleep cause I was worried that someone would get sick. If I heard someone use the bathroom at night, I'd panic and run outside to see what was going on. This eventually faded away though, and now I just get completely random panic attacks sometimes. I start shaking violently and have hot and cold flushes, and this just scares the crap out of me. Also I'm still scared to have people over or eat at other houses in case someone gets sick. My mom is very cautious too (no anxiety tho), and she got pills that stop you from throwing up. (They're called zophran I think, look them up if you like). Anyways, I just want the attacks to stop. Glad that I'm not alive though.

    I struggle with the same issue and have been ever since I could remember. I came across your post and thought that it sounded eerily similar to an experience I had in the 4th grade, so I figured I would reply. The kid next to me was a quiet kid and he just stood up and puked all over my desk and me. I got a change of clothes that day and ended up crying a bit before returning to class extremely embarrassed. I’ve had a few incidents since involving someone puking on or near me, but that was certainly one of the more traumatic ones. I am 21 years old now and still suffer from this. I’ve gotten a little better at handling my own sickness, but I still have major issues pertaining to other people vomiting around me. I cover my ears and have to get as far away as possible. I shake and begin to feel anxious and nauseous myself. People coughing is a trigger for me as well, because I also had an experience at a neighbors in the 2nd grade where my friend coughed a few times while we were sleeping, and, instinctually, I grabbed my stuff and rolled off the bed right before she puked all over my spot. It’s clear that each of these incidents have contributed to the fear I have today, however, my father passed away in September of 2016 (when I was 19), and i am almost positive that it may triggered much worse anxiety that is accompanied by nausea. I am currently working with a therapist using EDMR to relieve these issues, primarily with the loss of my dad, and also to alleviate any other causes for anxiety in my life such as my fear of vomiting and illness. I just wanted to post this so that you know that I can relate so hard, and that you are never alone. Take care of yourself and I send you all my blessings.

    Well, unlike most of these fear is going on right now. It all started for me when I had a stomach bug too. I hadn't thrown up in YEARS and a couple years before the stomach bug I realized how much I hated it. But after the stomach bug, my whole life changed. I feared going to school, which caused me to miss MANY days. And I feel awful everyday now, and this was about a year ago. I have gotten ALOT better since then but it still is who I am. My brother said he feels sick, so as usual my adrenaline started pumping and I gave him the full rundown, "How bad does your stomach hurt?" "Are you REALLY nauseous or just a little?" "Are you going to throw up? *throws a plastic bag at his face*" and I stumbled across this site. Litterally I feel like I'm talking to myself. Ever since this experience I am always looked at like some idiot. Nobody takes me seriously and everybody just says "Your going to have to get over that, it's life." But it's not that simple, I can't just tell my body No adrenaline, No shortness in breath, No fear, toughen up. Nope. I am kinda ranting on right now but I can't really help freaking out and it's night time so I can't really talk to anyone or I so would. But here's a couple things I do to help me.
    1. Idk this helps but ever since that happens I just HOLD MY BREATH. Idk if it helps might.
    2. Tap your legs, I get most of my feelings in my thighs (weird ik) but I just tap them and it helps a little.
    3. Tell yourself it's something else. If someone is sick just tell yourself, "Its just sleep deprivison...its only a burp that won't come out....he won't throw up.
    4. Get some really good quality headphones...
    5. Talk to your bestfriend.
    6. Watch YouTube
    7. Talk to an uninfected person
    8. Idk....just cry...
    9. Run outside
    10. Lock yourself in your room (quarantine)
    I don't really think I helped anyone but I'm kinda freaking out over here so....yeah. Lol

    I am the same exact way! I am currently battling this fear as well. I’m almost 15 years old, and I’ve had this fear since age 8. I won’t give specifics because I don’t wanna trigger anyone.
    I do believe we can all overcome our fear, or at least deal with it better with a lot of practice and self help. But I’m only here to share advice, that I’ve learned throughout my 6-7 years of this phobia.

    1. Drink ice cold water. It really helps! You can gulp it, sip it, whatever. Drink it at your own pace, whatever calms you. I fill my glass up to the top with ice so it’s extremely cold, then pour a water bottle into it. It really helps anxiety, stomach aches and pretty much anything.

    2. Go outside! Getting some fresh air, looking around and all of that stuff is really distracting and good for you. It almost always calms me down a little bit.

    3. Take deep breaths! Don’t worry if you’ve already taken 20 deep breaths and still aren’t calm, it can take a LOT of deep breathing before you calm down, so just ignore the fact of how many you’ve taken and KEEP breathing however long until you’re calmer.

    4. Listen to rain sounds, birds chirping, nature sounds etc. I don’t recommend listening to music with lyrics or watching YouTube videos/TV as sometimes the lyrics, words or whatever is being said can trigger your phobia even more, but you can’t go wrong with sounds of nature!

    5. Sit/lay on your bed. That really helps me. I lock myself in my room, sit on my bed, drink water and take deep breaths. Being alone really helps me. If you can’t be alone, imagine being in your bedroom where you’re comfortable.

    6. Talk to someone! A family member or a friend really helps me. Just tell them how you’re feeling, tell them you’re scared etc. talking usually helps.

    7. Tell yourself constantly “I am going to be okay.” “I will not be sick.” “This is only my anxiety.” “Everyone else around me is fine, and so am I.” You will believe it the more you say it, and even if you don’t believe it, saying it still pushes the contradicting thoughts saying you “will” be sick, out of your head.

    8. Know that you are in control. If you’re feeling anxious, at home, out, wherever, there’s ALWAYS something that can help you calm down! You can deep breathe wherever you are, you can drink water wherever, and you will not feel this way forever.

    9. If you feel a panic attack coming on, just have one. Sometimes it helps to just scream, cry, get all the panic and anxiety out. Holding the panic in will only make it worse - unless you have good coping skills to ward it off, that’s good too!

    10. Know that stomachs hurt. A lot. For all kinds of reasons. Emetophobes (like myself) tend to think that every time their stomach hurts - oh no! It’s a virus. Or oh no! I ate something bad. But no! It can hurt from not using the restroom, not peeing when you need to, if you’re hungry, full, nervous, excited, pulled a muscle and sometimes - it hurts for no reason at all.

    11. Take your time when calming down. You’re not on a time schedule, you’re in control of yourself. If someone wants to go somewhere with you and has made plans, don’t feel ashamed to tell them you want to put it off due to your anxiety. You can’t help it. And if they’re a good friend, they should respect that and want to help you.

    12. Sleep! Sometimes, just trying to sleep helps. I do this a lot.

    13. You are at no more risk than anyone else you know, to get sick! If anything, you’re at LESS risk because you’re likely cleaner than people who aren’t afraid of being sick. So if everyone around you is fine, you are too.

    14. Pace around your room. Just pacing and getting all of your excess, nervous energy out helps a lot!!!

    15. Grip something tightly. Your shirt, a car handle, your bed mattress, a doorknob, a table, your other arm etc. it really helps you feel grounded and in control, and gets out excess energy!

    16. Eat something light like toast when you’re anxious and scared to eat. If you don’t eat, your stomach will hurt more. But if you’re too scared to eat, a tiny little toast won’t hurt. It will make your stomach feel better, and you’ll feel empowered afterwards for doing something you were scared of!

    17. Imagine some place calming. Say, the beach. Imagine relaxing with your eyes shut, the peaceful breeze blowing on you, the sound of waves crashing, and everything being calm.

    18. If you want to watch TV, watch something you’ve seen before and you like. (To avoid any possible unknown triggers.)

    19. Stay as calm as you can. Just breathe. Try to act normal. Sometimes, this tricks your body into thinking “oh! Everything is okay! So there’s no need to panic!” And you may calm down.

    20. No. Matter. What. Never! Say, that you think you’re going to be sick. Or that you are sick. It will make you soooo much more anxious. It’s like admitting to the fear that’s lying to you. Instead, say “I’m not going to be sick.” “I am not sick.” And you will feel much calmer.

    21. Don’t google your symptoms! Google always shows some of the most unlikely causes for your super normal feeling. If you google “stomach ache” it will probably say things like “Stomach virus” “Food poisoning” “Stomach cancer” etc. the most unlikely things!!! When really, your stomach probably hurts for a tiny irrelevant reason.

    22. Go on Pinterest, and save calming quotes. Read them whenever you’re anxious.

    Sorry for such an extremely long post! I really hope what I said can help at least one person. I know what it feels like to be anxious, panicky and all sorts of bad feelings. I still deal with this phobia everyday, but I’m learning to cope. I’m thinking the reason I go through this is to help others. I really hope I could help at least one person make this debilitating phobia easier to bare.
    Best of luck guys and girls! <3

    xox Abby

    I'm so glad you made this list!!! I always feel nauseous during class because I feel trapped and like I'm going to throw up in front of everyone. I'm going to try these things to calm myself down. I already do number 15 and it definitely helps a little.

    I understand exactly how you feel. Everything you have described is exactly how I feel. If my kids are ill I panic the whole time that they are going to be sick! While on holiday my worst nightmare happened. My child was sick! As we were in a hotel I panicked, unsure as to what to do. The hotel were fantastic and provided extra bedding and a basin. I think I spent most of the night crying. Would love to get on top of this phobia but really dont know how to. Have tried various therapies but so far nothing has helped!

    I am the same exact way ! I can't even think about a bucket next to me and I think I need to get up and run to the bathroom. I freak out so bad over it I get severe anxiety attacks and then it just makes it 20x worse. I'm glad I'm not the only person that deals with this. And wish I could talk to someone that goes through the same thing plus severe anxiety. But idk who I can talk to about it

    I know EXACTLY what you feel. My anxiety started at the first day of holiday. You can imagine how sucks it was to have the anxiety eating you when you go out with your friends or family. But I felt relieved it started at my holiday so I don't have to struggling with it in school. But the anxiety only got worse! I have to bring plastic and water everywhere I go. And that's not enough! In every place, I have to find a spot so I can vomit without everyone noticing it. It's hard when I'm in public or crowded place, and I will start to become anxious. I prayed to God everyday so God can get rid of my anxiety. Suddenly I got an idea, which is I have to change my mind to believe I won't vomit. It has been working for me now, but sometimes the panic strikes bigger than I could handle, so I have to tell myself "I won't vomit" until 2-5 minutes. I am working to get this anxiety get out from my body, and I know we can do this together! Don't let this anxiety ruin our life!

    Hello, there! Just wanted to write some words of support because I have and still do sometimes go through the same situation. I am really praying that your family will get undersranding about it, it can be hard for someone else to understand how it feels and how much it affects you! Distracting yourself is a very useful tool! Just do stuff, occupy your mind! Repeat to yourself you are healthy, because you are and your body is just mocking the symptoms. I have had that too! Concentrate on the things in life which give you peace and happiness- really- fill your mind and day with it. You said you have tried therapies? Was it any good? Just thing that this is a thing that appears very rarely in life anyway, even almost never with some people. Just look back and think- okay, I worried for 5 years that it can happen any minute but it never did! I could have had peace for that time If I knew for sure it won't happen. :) I will pray for you, because I know your pain! Those are some instructions, things which have helped me a bit but I know they may not help to you! So I will pray for you to Jesus to bring peace to you, cause fears seem impossible to fight but his power is stronger! Amen, stay blessed, I will be happy to chat more if you need support!

    I feel the exact same way! Im 15 and this family trip I went on where I drank some bad milk (I believe) I felt like I was going to explode and I was so scared. After that incident I always feel like gagging and like im going to vomit and I absolutely hate it so much! Im already naturally thin and dont eat alot but this fear makes things way worse. Like sometimes when im hungry and want to eat I still get the feeling of vomiting and its the worst thing. I just want this feeling to go away forever.