Up at night being an emetophobe. How can I stop being so silly?

[Alonebutmarried]

I have had severe emetophobia since I was a small child. I’m better in recent years than I have been, and live a pretty normal life. But oh my days I know how to stay up and worry!

Today I have had the perfect storm of stupid things to wind me up.

Firstly, I heard on the radio that norovirus cases in hospitals were at record levels.

Second, I was speaking to a friend (who lives in another country) earlier and she was fine. Then had a message teatime to say she was suddenly v will, high temp and v*.

Third, went out for supper at a friend’s house tonight. She was away last week and said that her house sitter had had a v* illness. In the house!

So now, I feel ill and am sitting up, terrified to sleep. I can’t cope with the fear that I might wake up suddenly and v*, so I try to stay awake. It’s usually psychosomatic - but what if it’s not!?
I’ve taken prochlorperazine, cyclizine and Gaviscon. I know I’m being silly. I know there are much bigger problems people have to deal with.

Has anyone ever beaten proper emetophobia? It takes over every winter.

No I've never fully beaten it, but I'm much better than I used to be.

I've found it all came down to me not feeling like I'd cope if it happened, and changing my beliefs around that.
For example, rather than it would be terrifying, it would be unpleasant, but I'd cope with it and get through it.

Also leaning on some truths/perspective. I rarely get ill/doesn't happen very often. Media makes it out to be worse than it is. It's a natural/healthy way for your body to get rid of something nasty, etc.

Interestingly one that has helped me quite a lot over the years is 'it's only food and a bit of stomach acid' 🤣.

I'm better than I was but I still get really panicky and upset if I feel I might V
I think the anticipation is worse than the event
Funnily I'm fine around other people who are and will help/rub back