How I Cope With Health Anxiety: Tips That Can Really Help
Finding a Healthy Way to Navigate the Perils of Hypochondria and Health Concerns
For me, and I am sure for many of you, health anxiety is the worst form of anxiety that I experience. It stops me in my tracks, it brings me to my knees and completely consumes me when I am experiencing an episode. It can last for days, weeks or even months. It colors everything I do, every decision I make and every thought I have. It is overwhelming and unbearable.
Health anxiety is also known as illness anxiety disorder. Some used to call it hypochondria. This condition causes people to be irrationally worried about already having or developing a serious or life threatening illness.
Some Common Signs of Health Anxiety
Constantly checking yourself for signs of illness such as lumps, pain or any noticeable changes.
Spending too much time online researching symptoms, conditions and trying to self diagnose.
Often seeking reassurance from medical professionals, family and friends.
Having trouble believing medical test results that show that everything is normal.
Avoiding regular check ups and screenings out of fear that something serious will be diagnosed.
Having significant worry, distress and anxiety that interferes with daily life.
Physical symptoms such as anxiety related diarrhea, frequent headaches, stomachaches, dizziness and shaking.
Always seeing normal body sensations such as headaches, pain and gastrointestinal issues as signs of a serious illness.
Some Common Causes of Health Anxiety
Past health experiences such as a serious health scare can make you hyper aware of perceived health threats.
People who tend to suffer from excessive worry, perfectionism, overthinking and a need to be in control are more prone to health anxiety.
Too much health information on social media and online accompanied by a constant barrage of stories about illness can exacerbate health related concerns.
Existing conditions such as generalized anxiety disorder, depression and obsessive compulsive disorder can magnify health concerns and can mightily add to health anxiety.
Major life stressors such as a death, divorce or job loss can trigger health anxiety and heighten it’s effect on you.
Fortunately there is help available and things you can do to lessen the severity of health anxiety
Some basic advice for anxiety in general that can help ease the pain of health anxiety
Find someone whom you trust, is a good listener and who is sympathetic towards your condition. A good supportive person is invaluable in this situation. The last thing you need is someone telling you just to get over it or get your mind on something else. People who speak to you like that are not supportive and are not what you need and they have no idea what you are going through.
Remember that this too shall past. Repeat that often to yourself. You have navigated health anxiety before and have come out on the other side and you can do it again.
Always remind yourself that you are safe in the moment. You have survived 100% of your worst days.
Practice and repeat meditative breathing. Breathe in, breathe out. Give your full attention to your breathing. This can be very calming.
Remember that there are many things that are out of your control and accept that. Your power lies in how you choose to respond to any given situation.
Specific advice to fight health anxiety that has worked for me
Do not be afraid to see your doctor specifically about the anxiety. This is easily enough done if that is the sole reason for your visit. Knowing that they will not be looking for anything physical or diagnosing anything serious will make the office feel like a safe space. Explain your situation completely and honestly. The doctor cannot help you if you hold anything back. He or she may also be able to allay your fears a bit by assuring you that there is probably not anything wrong. Be open to medications. They can be a life saver and were a tremendous help to me.
Find your person, I can’t stress this enough. You need that person in your life that will listen and empathize with you with no judgment, who will not give you unhelpful and unsolicited advice. Someone who will not tell you that you just need to get over it. Ask this person to accompany you to appointments if it will make it easier, feel safer and make you more likely to keep your appointment.
Seek therapy if this is an option for you. Unfortunately, it can be expensive if not covered by insurance. My insurance allowed 3 sessions per year and I took complete advantage of them. It really can help. Make sure you find someone that puts you at ease and you feel comfortable opening up to.
Keep reminding yourself that your fears are not facts. Is there any physical reason you should feel this way? Have you been here before and had everything turn out to be fine? Remember, you have gotten through this before and will get through it again.
Try to stay physically active as that can help with the anxiety. I know from personal experience that worrying about your health can be positively paralyzing (literally) but do your best to continue with your normal routine as much as you can. Give yourself grace when you simply cannot. Rest as much as you need to.
If you have a specific concern that has triggered your anxiety or if you have an illness specific form of health anxiety as I do, make an appointment with your doctor and schedule the needed tests ASAP so you can get peace of mind. This is perhaps the most difficult thing to do as the fear could very well paralyze you and prevent you from doing so. If needed, have your person make the appointment for you and accompany you. If it is a situation where you may need to wait days for results (pure agony), talk with your doctor and see if you can receive results sooner.
Stay off the internet!!! This is easier said than done but WebMD and similar sites do NOT know you or your situation or anything at all about your health and it is unreasonable to think that you can diagnose yourself with general information off a website. It just causes more worry and anxiety and may give you even more to worry about by putting ideas in your head that would not be there other wise. Just don’t!
Health anxiety is overwhelming and can be very isolating. Please remember that you are not alone. There are so many people out there who understand just how you feel. Support and help for this condition does exist. Understanding your worries, realizing that they are not rooted in fact, taking good care of your self and seeking help from mental health and medical professionals are great steps to take back your peace of mind.
I have linked 2 books and a workbook below that are helpful resources if you suffer from health anxiety. Take a peek. As an Amazon Associate, I earn from qualifying purchases, no additional cost to you.😊
Overcoming Health Anxiety: Letting Go of Your Fear of Illnesshttps://www.amazon.com/gp/product/1572248386/ref=ox_sc_act_image_1?smid=ATVPDKIKX0DER&psc=1https://www.amazon.com/gp/product/1572248386/ref=ox_sc_act_image_1?smid=ATVPDKIKX0DER&psc=1
The Health Anxiety Workbook: Practical Exercises to Overcome Your Health Worrieshttps://www.amazon.com/gp/product/1648769306/ref=ox_sc_act_title_3?smid=ATVPDKIKX0DER&psc=1https://www.amazon.com/gp/product/1648769306/ref=ox_sc_act_title_3?smid=ATVPDKIKX0DER&psc=1
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