Mysophobia: Definition, Symptoms, and Treatments

What Is Mysophobia?

Mysophobia is the fear of germs and bacteria. The fear must be so bad that it causes intense distress or limits a person’s ability to function. It may limit enjoyment or functionality with social relationships, school, work, or other activities. 

In the above example of false germaphobia, “I always have to wash my hands after using public transportation, I’m such a germaphobe,” the speaker misunderstands awareness of germs and healthy habits as a phobia. 

Washing your hands after using public transportation is generally a good idea! Doing so is not abnormal nor distressing, so it is not a phobia. 

However, being unable to ride on public transportation because of yoru fear of germs can be distressing and limiting, and it could be a sign of mysophobia. 

Mysophobia’s obsessiveness over germs can look different to everyone. It may look like:

• Avoiding places or situations that expose you to germs
• Obsessing over cleanliness, resulting in overuse of cleaning products or cleansing rituals like washing hands. 
• Not touching public door knobs
• Being unable to use public toilets
• Being afraid of going outside because of the possible presence of germs

Mysophobia may hyper-fixate on one or two types of germs or surfaces (like door knobs or shaking people’s hands) or it might be generalized to fear of getting sick. Mysophobia is also commonly co-morbid with other phobias, anxiety, OCD, or agoraphobia (fear of leaving one’s house).

Signs You Have Mysophobia

If you find yourself experiencing intense anxiety or distress in situations involving germs, contamination, or cleanliness, you may be showing signs of mysophobia. Here are some common signs to look out for:

• Excessive hand washing
• Avoiding public places
• Constant Cleaning or Disinfecting the spaces you are in
• Avoiding touching people out of fear of illness
• Hyper awareness of being sick or spreading sickness to others
• Constantly thinking about germs 

When confronted with your fear you might experience physical symptoms such as:

• Rapid heartbeat
• Sweating
• Nausea
• Trembling
• Panic attacks 

This is not a complete list, and your experience with mysophobia may be different. If you have obsessive tendencies and/or anxious thoughts surrounding germs, talk to a therapist about the risk of having mysophobia. Mysophobia is a treatable condition with treatment. Medication can sometimes also be helpful. 

Causes of Mysophobia

There is not one solitary cause of mysophobia. Most experts believe it is caused by a number of factors, including:

• Genetics: A family history of germaphobia, anxiety, OCD, or depression may increase your risk of mysophobia. 
• Brain structure: Recent research suggests that people with anxious and obsessive tendencies have different brain structures and responsiveness. One large study found that people with OCD had greater activity in the part of the brain that told them they were making an error but less activity in the part of the brain that told them to stop, leading to obsessive and compulsive behavior. 
• Environmental factors: Cultural ideas of cleanliness or being raised in a home that over-stressed the importance of cleanliness may also contribute to the development of mysophobia. Also, the existence of OCD, anxiety, and depression in a person increases the risk of mysophobia. 

Mysophobia in an individual is likely caused by a combination of these factors. 

Treatment for Mysophobia

There are three ways to treat Mysophobia: psychotherapy, medication, and coping skills. Medication is not as common, but some studies have proven its usefulness when combined with therapy and other coping skills. 

Therapy for Mysophobia

Psychotherapy is where you meet one-on-one with a trained therapist. Modalities that have proven effective at treating mysophobia include:

1. Cognitive Behavioral Therapy (CBT): CBT is a common and effective therapy for treating mysophobia. It focuses on identifying and challenging negative thought patterns and behaviors related to fear of contamination, helping individuals develop healthier coping strategies.
2. Exposure Therapy: Exposure therapy involves gradually exposing individuals to feared situations involving germs or contamination in a controlled and safe environment. Through repeated exposure, individuals can learn to reduce their anxiety responses over time.
3. Mindfulness-Based Therapy: Mindfulness techniques can help individuals with mysophobia stay present in the moment and manage their fears by focusing on acceptance and non-judgmental awareness of their thoughts and sensations.
4. Acceptance and Commitment Therapy (ACT): ACT helps individuals accept their fears and discomfort surrounding germs while encouraging them to take committed action towards their values and goals despite their anxiety.

Mysophobia vs OCD

Mysophobia can look a lot like OCD. OCD, short for Obsessive Compulsive Disorder, is a disorder in which obsessive thoughts result in compulsive behaviors. 

Cleanliness OCD is a very common subset of OCD, in which people hyperfixate on germs and cleanliness and rely on compulsions like repetitive hand washing, ritualistically cleaning surfaces, and other compulsive behaviors that significantly impact their lives. 

Is Mysophobia the same as OCD? No, they are different things, although they frequently occur together. 

Mysophobia does not have to involve compulsions, which is necessary for a diagnosis of OCD. Instead, Mysophobia is the intense fear of germs. This often results in obsessions and compulsions, but does not have to. 

Curious if you have OCD? Take this free, online assessment for OCD.

Medication for Mysophobia

Medication is not often prescribed for individual phobias such as mysophobia. Some research suggests that using anti-anxiety medication to lower levels of anxiety while working on treatment such as exposure therapy can help improve the outcome of treatment. 

Talk to your therapist if you think medication is right for you, and they can refer you to a psychiatrist who can prescribe and manage mental health medication. 

Coping Skills

You’ll likely meet with a therapist once or twice a week for an hour or two. How do you cope with mysophobia outside of those hours? Good coping mechanisms can help! 

Coping skills are any behavior that reduces distress and encourages healthy behavior. For example, overindulging in alcohol to avoid feeling stressed about germs is not a coping skill. It is a maladaptive behavior. However, these are some healthy coping skills you can use to decrease distress about germs in your everyday life:

• Box breathing to manage anxiety
• Progressive Muscle Relaxation
• Decreasing caffeine and other stimulants
• Getting enough sleep
• Eating well
• Engaging with your support system 
• Getting regular exercise (even if it mild)
• Practicing mindfulness techniques
• Challenge your negative thoughts with affirmations
• Start facing your anxieties in small, manageable steps
• Celebrate small successes!

Facing your anxiety, a technique called Exposure Therapy, is the most effective way to deal with phobias like Mysophobia and Germaphobia. You can practice mild forms of Exposure Therapy at home like this:

1. Write a list of your fears from most frightening to least. 
2. Choose a fear that is less frightening and safe to engage in. For example, riding public transportation, or hanging out with your young niece.
3. Engage in that behavior. Do not self-soothe for 10 seconds. Simply sit with the feeling of discomfort. Notice how nothing horrible happened.
4. Slowly increase the time you take before you self-soothe. Eventually, you’ll be able to get through the activity completely. From there, work your way up your list of fears. 

If you want help in your battle against the fear of germs, reach out to Lifebulb. We have therapists who can help you overcome mysophobia and break free from anxiety. Contact our support team to be matched with a therapist near you or browse our list of online therapists to find one that fits your needs. 

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