Tools for THE WORK
I’ve gathered the books, podcasts, and tools that have genuinely shaped my own recovery journey — the ones that helped me understand fear, practice exposure, sit with uncertainty, and choose values over avoidance. These are resources I trust and return to, and I’m sharing them here in case they serve you too. Take what helps. Leave what doesn’t. And remember — no resource replaces doing the work… but the right ones can remind you that you’re not doing it alone.
YouTube Channels that saved me!
Check out my favorite online OCD or Emetophobia therapists by clicking on the thumbnails! These voices have become my inner voice and have moved me quicker toward recovery! Watch them daily and you’ll see a transformation in your thinking. <3
And check out our interviews with Emetophobia Specialist and Therapist Anna Christie!
Books
(FYI: I may earn a small commission when a book is purchased through one of my links. I appreciate the support. 🫶🏼)
For the bookworms, workbook aficionados, and journalers among us… 📕 📖 📝
Free Yourself from Emetophobia: CBT Guide, Keyes + Veale
A great source of information w/ real stories that effectively describe causes & experiences in your brain/body. Explains safety behavior + exposure effects.
The Self Compassion Workbook for OCD, Quinlan
KQ is my FAVE. All of the great ERP and OCD tools and insights filtered through the lens of self-compassion w/ focus on emotions like shame. With a non-judgmental approach through exposures.
The Mindfulness Workbook for OCD, Hershfield + Corboy
Hands down the most comprehensive, navigable, accessible, well-researched, and empowering resource for all themes of OCD I’ve encountered thus far.
Gag Reflections: Conquering Fear of Vomit, Lovitz + Yusko
Written by a therapist and a client, walking through the journey to overcoming the phobia. Widely respected in the emetophobia podcast world.
Is Fred in the Refrigerator? Taming OCD, Shala Nicely
A true story told artfully, walking through someone’s life experience with the good, the bad, the ugly and a hopeful path to recovery.
The Emetophobia Manual, by Ken Goodman
A unique perspective on emetophobia recovery with a metaphorical through-line that makes it less threatening, with exposures to help in your journey.
The Mental Compulsions Workbook for OCD, Rosen
Lauren Rosen gives incredible insight into how compulsions work and what is actually happening in our brains when we hold onto them.
Facing Mighty Fears About Throwing Up, Huebner
A great descriptive text to learn about emetophobia in a way that feels non-threatening. Written for kids but I got a lot out it as well.
Freedom from OCD, A Personalized Recovery Program, Grayson
This book helped me connect the dots between emetophobia and uncertainty (+how to accept it). Very informational & practical w/ tips to design your own recovery program, navigate specific themes, & clarify OCD spectrum disorders.
Guts: a Graphic Novel, Rania Telgemeier
A graphic novel geared towards kids and functions much more like an exposure book. Follows the life of a girl who struggles w/ emetophobia & feeling weird.
Podcasts
Grow while out on the walk, doing the dishes, or on a long drive… 🎧 🔊🚶🏽♀️ 🚗
Your Anxiety Toolkit w/ Kimberley Quinlan
FearCast Podcast w/ Kevin Foss
Emetophobia Help w/ Anna Christie
HANDLE Resources
Handle Emetophobia Podcast
Values Questionnaire & Worksheet
Get in touch with your values — what’s truly important to deep down. Our values can guide us as we move through life, we can bring them into focus, when fear is trying to be our guide.
Emetophobia Acceptance Script
Recovery begins once we accept — accept that we have the phobia, accept that we have unwanted thoughts, feelings & sensations/etc., accept that we must remove our safety behaviors in order to heal, and accept that our feared scenario MIGHT come true, AND we can handle it.
Fear Hierarchy Sample
In order to recovery, we must remove our safety behaviors. In order to know what our safety behaviors are, we must know our triggers and feared stories to identify what we are doing to “stay safe” from that feared story. Use this sample to see how to create a plan for recovery.
Fear Hierarchy Chart
Use this chart to create a plan for recovery.