The holidays are a time of celebration, connection, and joy—but for someone with emetophobia, they can also feel overwhelming. From big meals to social gatherings, it’s easy to want to rely on safety behaviors to feel in control. However, avoiding triggers or engaging in reassurance-seeking can reinforce your fear over time.
The good news? You can navigate the holidays without relying on safety behaviors. Instead of avoidance, let’s focus on building confidence and embracing uncertainty so you can enjoy the season and make meaningful memories.
1. Let Go of Food Rules
Food-centric events can feel daunting for emetophobes. But trying to control every bite or overanalyzing what you eat only feeds the fear. When you're tempted to stick to “safe” foods, challenge yourself to try something outside your comfort zone. Who knows? You may discover a new food you love or a new recipe you want to try!
2. Step Into Crowded Spaces with Confidence
Big family gatherings or parties might make you worry about germs or sickness, but isolating yourself only increases anxiety in the long run. Try to stay present: Focus on the conversations, laughter, and joy happening around you rather than scanning for potential triggers. And learn to accept uncertainty. You cannot control who is sick and not fully recovered, who doesn’t cough into their elbow, or whether you are exposed to germs. BUT, you can choose to let your brain focus on the blessings around you and allow yourself to engage fully in the moment.
3. Travel Without "Just in Case" Plans
Whether you’re traveling by car, plane, or train, the journey can bring up fears of being stuck or feeling sick. Instead of preparing a “safety kit” or rehearsing escape plans, reframe the experience. Travel is a normal part of life, and discomfort is temporary. Focus on your destination rather than what might happen along the way. Challenge yourself to do things that make you a little uneasy, like eating airline food or roadstop diner food, or not focusing on how many miles there are until the nearest rest stop.
4. Skip Perfectionism
The pressure to “get through” the holidays without anxiety or discomfort can backfire. Embrace imperfection by welcoming your fear - in a sense. Remind yourself that anxiety is uncomfortable but not dangerous. It’s okay to feel uneasy—it’s part of the process. Also, take small steps. You don’t have to conquer everything at once. Each step outside your comfort zone is progress. Lastly, celebrate effort, rather than outcome. Success isn’t about eliminating anxiety but about showing up and participating despite it.
5. Be Both Vulnerable and Self-Reliant
Sharing your struggles with someone you trust can reduce feelings of isolation, but sharing your struggles can be a slippery slope: It can lead to reassurance-seeking. So, feel free to share how you’re feeling in the moment. It’s okay to say, “I’m feeling anxious right now,” without expecting someone to “fix” it. In fact, it makes sense to verbalize, “Even though I’m feeling this way, I don’t want you to fix it. It’s important for me to sit with this discomfort to show myself that I can get through it.” Practicing this sort of self-reliance is key: Ultimately, it’s you who is going to be able to fix your own problems and only you can get yourself to the other side of the anxiety.
6. Focus on What Matters
At its heart, the holiday season is about connection, gratitude, and love—not control. By letting go of safety behaviors, you can experience the holidays in a deeper, more meaningful way. Prioritize connections with others. Shift your focus from fear of the unknown to appreciation of the people and the moments that make the season special.
Breaking free from safety behaviors during the holidays can feel scary, but it’s also empowering. Each time you face a fear head-on, you’re teaching yourself that you’re capable of handling whatever comes your way.