Fear of Blushing (Erythrophobia)
Erythrophobia is the fear of blushing. Blushing is a physiological response to, among other things, anxiety and embarrassment. This makes erythrophobia one of the few self-perpetuating phobias, meaning that the more you worry about it, the more likely you are to experience your object of fear.
In extreme cases, erythrophobia can be very life-limiting and isolating if the fear causes you to avoid social interaction altogether.
The condition can come as one the many symptoms of stress, from negative past experiences (for example being teased or bullied about blushing) or it’s probable some people are genetically pre-disposed to blush more easily.
Below we provide some suggestions of self-help tips you can try to deal with the fear of blushing, and some suggestions for seeking professional help. Cognitive Behavioural Therapy (CBT) is the recommended evidence-based treatment of choice although there are a number of other options. Some of these are short-term fixes, to help when you are ‘in the moment’ (such as physically cooling down) and others take a more long-term approach.
Some blushing is normal and common
One key thing to remember is that some blushing is a normal physiological response and many people experience blushing without social anxiety. Although it can be very distressing for those with more extreme blushing, there is usually nothing medically wrong – it is a result of nerves prompting blood vessels in the skin to enlarge to allow more blood flow. Blushing is often a normal part of the “fight or flight” response. When this happens, blood vessels expand, leading to the flushed appearance of the skin
Paradoxically, one of the best ways to stop blushing is to try and worry less about it. Clearly this is harder than it sounds but treatments such as Cognitive Behavioural Therapy, commonly referred to as CBT should help, even if you have been struggling for a long time.
Blushing is not judged as harshly as sufferers imagine
While erythrophobia can occasionally stem from past negative experiences associated with blushing it may not always be judged as harshly as sufferers imagine. There is research suggesting that people who blush may be regarded as more trustworthy. In fact, there may be a number of positive traits associated with blushing: https://www.businessinsider.com/blushing-easily-embarrassed-advantages.
The redness in your face might be less noticeable or less concerning to others than you perceive. With self-compassion, patience and practice, you can start may come to view your blushing as a natural response rather than a glaring flaw, and you will be more able to let the blushes come and go without distress.
See this quote from our contributor George: “I suffered from intense blushing (and fear of blushing, that caused more blushing!) from the age of 14 up to age 50). It meant that I shied away from encounters and acted the fool in order to cover it up. But this isn’t the way to go. What I do now – when I blush – is to try and own the reaction/situation; simply say to the to those you are talking to, “I’m sorry, can I take a second….I don’t find this easy” or be honest and say, “I sometimes get anxious with people….can I take a second to relax”. You’ll be (pleasantly) surprised that people usually understand this and will give you the time (and support) to get yourself sorted. If you do this often enough it will become second nature, and you’ll find that – in time – you will blush less (or worry less about blushing). It’s worked for me, and I rarely blush now, whatever the situation. Try it…and where you can try and be honest about how you’re feeling with others. I hope this helps”
Identify your triggers
There are both physical and psychological triggers that cause blushing. It’s a good idea to try and identify what tends to make you blush by recording any situations when it occurs.
Physical triggers might include: alcohol, heat, spicy food, caffeine or rapid temperature change in your surroundings.
Managing social situation triggers is more complex. The situations that will be most difficult will vary between individuals. Please see our page on exposure therapy and hierarchies.
Redness reducing make-up
Green tinted colour-correcting make-up can hide facial redness and can be found in many chemists or beauty stores.
Use “in Situ” calming techniques
If possible, try to physically cool down your body, as blushing tends to happen more when you’re hot. Removing a layer of clothing, moving to a cooler area, or sipping on a cold drink of water can all be helpful in reducing your body temperature.
Also see our page on Grounding techniques to help calm yourself.
Join a support group
You may want to join a support group for of blushing or erythrophobia where you can find fellow sufferers and seek mutual assistance and advice.
Exercise, relaxation and general well-being
See our pages on exercise, eating well, relaxation and general well-being (link being developed)
There are also various other complementary therapies that may aid overall relaxation, including reiki, meditation, aromatherapy and massage
Professional Help
As with all forms of social anxiety, it is a good idea to consult your GP if you are very concerned (including email to GP if your GP practice allows). Many of the recommended psychological treatments for social anxiety can be modified for erythrophobia. See our page on talking to your GP.
Cognitive Behavioural Therapy (CBT)
As with other forms of social anxiety, CBT is thought to be one of the best and most evidence-based treatments available. CBT focuses on helping to challenge any unhelpful thoughts about blushing (such as re-assessing how much attention others pay to it) and to view the situations that cause you anxiety in a different way.
Using CBT takes time and persistence but can ultimately be a very useful tool providing long term relief. See our page What is CBT?.
Other therapies such as ACT and Self-Compassion
These are other forms of psychological therapy that may help with the fear of blushing. Both of the following have similarities to CBT.
Acceptance and Commitment Therapy (ACT) – See our section on ACT for Social Anxiety within other psychological therapies for SA.
Self-compassion therapy – See our section on Self-compassion therapy within other psychological therapies for SA
Medical reasons for Blushing
Occasionally there are medical reasons for excessive blushing and flushing (such as rosacea , certain medications, the menopause, and others) which can be discussed with your GP (by email if you prefer and your GP practice allows).
You should also consult your GP if you have other symptoms that occur alongside blushing such as shortness of breath, fainting or dizziness and chest pain. These may be symptoms of another disorder requiring treatment.
Medications
Some prescription medications may help with some aspects of blushing. For instance, beta blockers (or other forms of anti-anxiety medication). Generally, these are a short-term fix that can be taken prior to specific anxiety-inducing events (although some people are prescribed them longer term). They block the anxiety response in the body allowing users to remain calm in stressful situations.
Please consult your GP before taking any medication. See our page on talking to your GP.
Please also see these links to international websites:
www.aboutsocialanxiety.com – How to stop blushing
www.verywellmind.com – Erythrophobia: Fear of Blushing
www.nationalsocialanxietycenter.com – The social anxiety of blushing
www.socialanxietyinstitute.org – Blushing: A Symptom of Social Anxiety