Let’s face it: no one likes vomiting. But if your fear of vomit takes over your thoughts, shapes your decisions, or limits your life, you might be dealing with emetophobia—a specific phobia of vomiting that goes far beyond the everyday “ugh, gross.” How do you know if your dislike of vomit has crossed into phobia territory?

If you answer yes to 1 or more of these questions, you may be struggling with emetophobia instead of a run-of-the-mill aversion to vomit:

1. Do you Avoid Places or Situations Where Vomit Could Happen? Do you skip restaurants, avoid public transportation, or dodge events with kids (those tiny germ factories)? If your avoidance of potential “barf zones” is shrinking your world, it’s a sign of emetophobia.
2. Do you Over-Prepare or Obsessively Try to Prevent Vomiting? Constantly washing your hands, Googling norovirus stats, avoiding certain foods, or carrying anti-nausea meds everywhere?
3. Do You Feel Constantly On High Alert, Scanning For An Invisible, Vomit Inducing Enemy? With emetophobia, fear can feel constant, even when no one around you is sick. The thought alone of someone vomiting—or the possibility of it happening—can send your anxiety spiraling.
4. Are You Hyperaware of Bodily Sensations? Do you overanalyze every stomach rumble or twinge of nausea? Many people with emetophobia become hyperfocused on their body, convinced that any small sensation means they’re about to vomit.
5. Is Your Fear of Vomit Interfering with You Living Life On Your Terms? The biggest sign of emetophobia? It’s holding you back. Whether it’s skipping meals, avoiding travel, or saying no to social events, if your fear of vomit is dictating your choices, it’s time to get help.

If any of these sound familiar, you’re not alone—and there’s hope. With Cognitive Behavioral Therapy (CBT) and exposure-based techniques, you can retrain your brain to see vomiting (and life’s other icky moments) as tolerable, not terrifying.

Here’s how to get started, with 10 tips to tackle emetophobia and build resilience—even during norovirus season. So, grab some ginger tea and let’s dive into some CBT-based exposure tips to help you face your fear and learn to handle VOMIT & BARF & THROW UP (oh my).

1. Acknowledge You’re Already Stronger Than You Think: Congratulations! You just did an exposure by reading that prior sentence about VOMIT & BARF & THROW UP. That’s right—you faced something uncomfortable, and you’re still here. Each time you tolerate these words, your brain learns, “Hey, I can handle this!”
2. Train Your Brain to Tolerate the Thought of Vomit: Ready for some bonus insta exposure points? (Trigger warning & in this case that means you SHOULD proceed forward!!!) Picture yourself vomiting—really go for it. Imagine the stinky, green, chunky stuff coming out of your mouth, splattering the floor as you race for the toilet (oops, didn’t make it). Gross? Yes. Life-ending? Nope. You just completed a hardcore imaginal exposure and proved your brain wrong about how “unbearable” it would be. Well done!
3. Challenge Avoidance Like a Champion: Are you avoiding public spaces, restaurants, or kids (aka adorable germ factories)? It’s time to stop letting fear dictate your life. Start small—maybe eat at a restaurant or spend time with your nieces and nephews. Gradually reintroduce these activities and notice how your confidence grows.
4. Practice Exposure to Physical Sensations: A lot of emetophobia stems from the fear of nausea. Let’s train your brain to tolerate those uncomfortable feelings. Spin in a chair, eat a heavy meal, or imagine your stomach doing flips. These interoceptive exposures teach your brain that nausea is just a sensation—not a catastrophe.
5. Reframe the “What Ifs”: Instead of asking, “What if I vomit and can’t handle it?” try asking, “If I did vomit, what is the worst that would actually happen?” Vomiting isn’t fun, but you’ve handled uncomfortable things before, and you can do it again.
6. Watch Gross Stuff (on Purpose!): Ready to kick things up a notch? Watch a video where someone vomits. Start with a cartoon version if that feels more manageable, and work your way up to real-life scenes. This exposure helps desensitize you to the sight and sound of barf. (Pro tip: YouTube has plenty of options.)
7. Sit with the “Ick” of Uncertainty: You can’t control everything, but you can control how you respond to uncertainty. Practice mindfulness by labeling your feelings: I’m feeling grossed out, but I can handle this. Let those feelings pass without fighting them.
8. Play the Long Game Against Norovirus: Yes, norovirus is surging. Yes, it’s super contagious. But washing your hands and staying hydrated is all you really need to do. The rest is out of your control—so why waste your time and life force worrying about what you cannot control?
9. Practice Gratitude for Your Resilience: Here’s a fun reframe: Vomit is proof that your body is super efficient. It’s gross, yes, but it’s your body’s way of protecting you from harmful stuff. When you think about it, that’s kind of amazing!
10. Get Comfortable with Being Uncomfortable: Life is full of messy moments, but each time you face your fear, you’re proving to yourself that you can handle discomfort. Whether it’s nausea, barf, or something else entirely, remember: Just because you don’t like something does not mean you can’t handle it or that it is dangerous.

A Final Word: You’re Tougher Than You Think

Emetophobia doesn’t have to control your life. By embracing exposures, you’re retraining your brain to see vomit (and life’s ickiness) as tolerable, not terrifying. So, next time the thought of vomit creeps in, remember: You’re strong, resilient, and totally capable of handling life’s messiest moments. And hey, if you made it this far, you’ve already done multiple exposures. Go you! 

This blog was originally posted on Lightonanxiety.com.