Small steps to start overcoming emetophobia today

Small Steps to Overcome Emetophobia: Practical Tips for Fear of Vomiting

Start overcoming emetophobia today with small, practical steps. Learn how to notice avoidance, manage anxiety, and take values-based action to regain confidence.

1. Notice avoidance

Gently note situations, foods, or experiences you avoid because of the fear of vomiting. Awareness is the first step toward change.

2. Pause reassurance-seeking

Try delaying checking symptoms or asking others for reassurance. Notice that anxiety peaks and falls naturally, even without instant certainty.

3. Practice grounding

When anxiety spikes, focus on your breath, feet on the floor, or five things you can see. Grounding helps your body learn it’s safe in the present moment.

4. Take small values-based steps

Ask yourself: If fear weren’t in charge, what would I do? Even tiny steps toward your values — like meeting a friend for coffee or trying a new food — help retrain your brain and build confidence.

Progress, not perfection

Recovery is gradual. It’s about reclaiming freedom and living a life guided by what matters most, rather than fear.👉 If you’d like compassionate, professional support to overcome emetophobia, I offer CBT and ACT-based therapy