Mysophobia refers to the phobia of germs, contamination, bacteria, and infection. Someone with mysophobia experiences a sense of heightened anxiety when faced with these triggering situations. This phobia can range in severity, but it often causes ongoing distress in someone’s life. They may avoid certain situations or engage in compulsive rituals to mitigate their perceived risk of getting sick.
What Is Mysophobia?
Also referred to as germaphobia, mysophobia is a specific phobia that relates to an intense fear of germs, disease, bacteria, and infection. Research shows that roughly 12.5% of US adults meet the criteria for a specific phobia at some point during their lives.1 These phobias can occur at any age.
The fear of germs is relatively normal. After all, nobody wants to get sick when they can prevent it. Having some anxiety can even help motivate people to engage in healthy behaviors like washing their hands, staying home when sick, and going to the doctor for concerning symptoms.
Anxiety disorders can become a phobia, however, when the worrying becomes so excessive that it impacts your everyday life. For example, someone with mysophobia might be unwilling to travel to certain locations due to the fear of germs. In addition, they might avoid certain people whom they associate as unhealthy or dangerous. When they cannot prevent the anxiety-provoking situation, they may experience symptoms like intrusive thoughts, panic attacks, or intense anxiety.
Germophobia & OCD
The fear of germs may coincide with an OCD diagnosis. Some people with OCD experience obsessions about contamination, which extends to worries about dirt, germs, disease, and chemicals.2 When confronted with these obsessions, these individuals often engage in compulsive behaviors related to washing and cleaning to remove the risk.
However, germophobia does not always correspond with OCD. People with phobias may not think much about their feared situations unless directly confronted with them. Someone with OCD, however, experiences ongoing obsessions and compulsions over those fears (even when they aren’t exposed to them directly).
Symptoms of Fear of Germs
A pronounced fear of germs can make everyday tasks feel overwhelming. People with this phobia may be extremely concerned about their health. They may pass these same fears along to other loved ones. As a result, they spend excessive time trying to avoid, reduce, or cope with the potential impact of germ exposure.
Symptoms of a germaphobe may include:
- Intense and prolonged fear of germs.
- Feeling powerless about being able to control germs or their impact.
- Feeling anxious about how germs may affect you or your loved ones.
- Avoiding or abruptly leaving situations where germs may be present.
- Excessively attempting to prepare or shield oneself from germs in certain situations.
- Experiencing interpersonal or other stressors due to germ-related fears.
- Heightened anxiety symptoms (racing thoughts, panic attacks, shaking, shortness of breath).
- Self-esteem issues related to having the phobia.
The Impacts of Germaphobia
Even mild cases of germaphobia can cause someone to take significant strides to avoid infection or contamination. But, unfortunately, these avoidance efforts may cause health or emotional problems. For example, someone might avoid using public restrooms, placing them at risk for a urinary tract infection. Another person might avoid flying on an airplane, causing tension within their interpersonal relationships.
Likewise, being gemaphobic can be overly consuming. Someone might spend hours cleaning their home or washing their clothes. In addition, they may routinely visit the doctor if they feel afraid that a specific exposure placed them in medical danger.
Fear of Germs & COVID-19
The COVID-19 pandemic has undoubtedly heightened fears about cleanliness, safety, and physical health. In the early months, many people scrubbed their groceries, wore gloves everywhere, and operated under the assumption that anyone around them could be carrying the virus, simply due to the lack of information about the virus at the start of the pandemic.
In addition, some research suggests that these fears have exacerbated symptoms for individuals with OCD or health-related phobias.3 The 24/7 exposure and ongoing conversations about risk management likely contributed to increased anxiety.
Reasons You May Be Germaphobic
Phobias can emerge at any point, although symptoms tend to first appear in childhood and young adulthood. There isn’t one cause for phobias. Instead, experts pinpoint several risk factors that can increase one’s susceptibility.
A traumatic experience caused by germs may contribute to a phobia. For example, if you received a life-threatening illness or virus, you could certainly be anxious about history repeating itself. Likewise, if you struggle with other anxiety symptoms, you may be more vulnerable to having phobia symptoms.
Finally, some cultures and families have strong messages about hygiene, cleanliness, and medical safety. These messages can translate to certain behaviors and can in some instances, increase anxiety that could then lead to mysophobia.
Treatment of Fear of Germs
While phobias can be distressing, obtaining the right treatment often makes a tremendous difference in one’s quality of life. Seeking support can help reduce your symptoms and help you feel more empowered over your anxiety. There is no single way to treat mysophobia, but many people benefit from a combination of therapy and medication.
Therapy
Cognitive behavioral therapy can be beneficial for treating various mental health issues, and it is often the recommended choice for phobias. Exposure and response prevention therapy, in particular, helps people desentize themselves to their feared situations. For instance, if you fear germs, your treatment may entail grading various fearful experiences on a scale. One by one, you will confront these fears safely.4
Finding a therapist can feel overwhelming. You can start by searching through an online therapist directory. Make sure to look for qualified professionals with experience in treating phobias. While no treatments are identical, it can be helpful to ask them how they approach and intervene with this issue.
Medication
If mysophobia is negatively impacting your life and interfering with your daily functioning, doctors or psychiatrists may recommend psychiatric medication to treat the underlying anxiety. The two most common anti-anxiety medications are benzodiazepines for shorter-term relief of symptoms (ie. panic or anxiety attack), and SSRIs for more chronic anxiety. Both have potential side effects that should be discussed with your doctor or psychiatrist prior to taking. Dosage and length of time on medication will vary by individual, and should always be determined by your doctor and care team.
How to Overcome Germaphobia
Depending on the severity and onset of your condition, overcoming germaphobia usually takes time. Moreover, it may require professional treatment. It’s normal to experience some setbacks along the way. However, you can also practice healthier lifestyle habits to manage your symptoms and improve your quality of life.
Practical tips for getting over germaphobia include:
- Integrating more mindfulness: Mindfulness can help reduce your anxiety levels. Aim to take deep breaths when you feel overwhelmed and consider meditating for a few minutes each day to help you stay present.
- Challenging negative thoughts: Instead of assuming that any anxious thought is a guaranteed fact, try to consider alternative points of views. Think about the other outcomes that could happen instead of jumping to the idea that you’re doomed to the worst-case scenario.
- Accept the anxiety: Although it can seem counterintuitive, accepting your emotions can make them feel less tolerable. The next time you feel anxious, try not to fight it. Instead, label it for what it is and remind yourself that it will pass.
- Seek peer support: Reach out to loved ones when you’re feeling overwhelmed. Let them know how they can best support you in your recovery process.
- Celebrate small successes: Even tiny steps in the right direction can add up to significant change. So make a note of any milestones you achieve and consider tracking them in a journal.
Final Thoughts on Germaphobia
Coping with your condition may seem discouraging or even impossible. However, it is possible to overcome your symptoms. Reach out to your support network- if things aren’t improving (or they continue to worsen), it may be worth considering the benefits of professional intervention.
