Over the past years since the pandemic I have had an increased number of mental health clients experiencing health anxiety. I suppose it has always been around with hypocondria and fears of getting sick, however post covid and increased reliance on the internet for researching health problems seems to have exacerbated thousands of peoples intense concerns about becoming ill.
At a touch of a button we can input symptoms and within seconds have a list of possible illnesses. Access to this information coupled with the impact of the pandemic has lead many people to ruminate on minor aches, pains and discomfort thinking each one might be a serious disease. If you are one of these people there is hope. You can learn to reduce your anxiety and find peace.
Link for Health Anxiety Book– From Panic to Peace
What is health anxiety?
Symptoms of Health Anxiety
The symptoms of health anxiety can vary, but they typically include:
- Excessive Worry: Persistent fear of having a serious illness, even when there’s no evidence to support it.
- Frequent Doctor Visits: Regularly seeking medical attention for reassurance or a second opinion, even when tests and evaluations show no cause for concern.
- Obsessive Health Research: Spending excessive time searching the internet for information about symptoms and conditions, often leading to more anxiety.
- Physical Sensations: Overreacting to normal physical sensations (e.g., a headache, a muscle ache, or stomach discomfort) and interpreting them as signs of a major illness.
- Avoidance Behavior: Avoiding situations, activities, or even people that are perceived as dangerous to one’s health, such as avoiding certain foods, travel, or social gatherings.
Causes of Health Anxiety
Health anxiety can develop for several reasons, including:
- Past Health Experiences: A history of serious illness or injury, either personally or within the family, can make individuals more susceptible to developing health anxiety.
- Genetics and Family History: A family history of anxiety disorders or health-related worries can increase the likelihood of developing health anxiety.
- Stress and Trauma: High levels of stress or trauma, such as the death of a loved one from a health-related condition, can contribute to the development of health anxiety.
- Media Influence: Continuous exposure to health-related news, particularly sensationalized stories about rare or fatal diseases, can create unrealistic fears and anxieties about health.
Managing Health Anxiety
While it may feel overwhelming at times, health anxiety is a treatable condition. Here are some strategies that can help manage it:
- Cognitive Behavioral Therapy (CBT): One of the most effective treatments for health anxiety, CBT helps individuals identify and challenge the irrational thoughts and behaviors associated with their health fears. Through CBT, people can learn healthier coping mechanisms and reframe negative thinking patterns.
- Mindfulness and Relaxation Techniques: Practicing mindfulness can help individuals stay grounded in the present moment rather than getting caught up in worry. Relaxation techniques like deep breathing or progressive muscle relaxation can reduce anxiety and help calm physical symptoms that may trigger health concerns.
- Limiting Health-Related Research: Constantly searching for information about symptoms or illnesses can fuel anxiety. Setting limits on internet searches or avoiding medical websites can help reduce worry.
- Regular Exercise and Healthy Living: Engaging in regular physical activity, eating a balanced diet, and getting enough sleep can promote overall well-being and help combat anxiety.
- Seeking Professional Support: If health anxiety is affecting your quality of life, seeking help from a mental health professional is essential. Therapy, medications (like antidepressants or anti-anxiety medications), and support groups can provide valuable resources for managing the condition.
Finding ways to reduce your anxiety are key. Different strategies work for different people, so be patient. You may have to try several strategies before you find a few that work for you. Seek out the help of a therapist, if needed. Having a person who is trained in mental health disorders can help diagnose and find the right treatment.
Do not let anxiety win!