5 tips for helping to manage health anxiety

Are you someone who constantly worries about your health or finds yourself consumed by thoughts of getting ill? If so, you may be experiencing health anxiety. With the recent coronavirus outbreak, it’s no surprise that this anxiety has been heightened for many individuals. The constant search for information online and the physical symptoms, such as a racing heart or nausea, are all signs of health anxiety. But fear not, there are ways to manage and reduce these anxieties. In this article, you will find five helpful tips to help you better manage your health anxiety.

Understanding health anxiety

Health anxiety, also known as illness anxiety disorder or hypochondria, is a condition wherein individuals constantly worry about their health and are preoccupied with the idea of having a serious medical condition. It is characterized by excessive worry about physical symptoms and an irrational fear of being seriously ill, despite having little or no medical evidence to support those concerns. This condition can significantly impact an individual’s daily life, causing distress and interfering with their ability to function normally.

Causes of health anxiety

The causes of health anxiety can vary from person to person. Some individuals may develop health anxiety due to a previous experience with a serious illness or a traumatic event related to health. Others may have a family history of anxiety disorders, making them more prone to developing health anxiety. Additionally, individuals who have experienced a significant loss or have a tendency to overthink or catastrophize may be more likely to develop this condition. It’s important to note that health anxiety can also be triggered or exacerbated by stressful life events, such as the current COVID-19 pandemic.

Symptoms of health anxiety

The symptoms of health anxiety can manifest both mentally and physically. Mentally, individuals with health anxiety may experience excessive worry and fear about their health, constantly thinking about the worst-case scenarios and anticipating dire outcomes. They may obsessively research symptoms online, seeking reassurance or confirming their fears. Physically, health anxiety can lead to somatic symptoms such as headaches, dizziness, rapid heartbeat, and digestive issues. These physical symptoms are often a result of the heightened state of anxiety and stress that individuals with health anxiety experience.

Tip 1: Educate yourself about health anxiety

One of the most important steps in managing health anxiety is to educate yourself about the condition. By understanding the nature of health anxiety, its underlying causes, and common triggers, you are better equipped to cope with and overcome this condition.

Start by learning about the symptoms and characteristics of health anxiety. Familiarize yourself with the common cognitive distortions that contribute to excessive worrying and irrational thoughts. Recognize that health anxiety is a real condition and that you are not alone in your experiences.

Tip 2: Establish healthy coping mechanisms

Establishing healthy coping mechanisms is essential in managing health anxiety. By incorporating self-care practices into your daily routine, you can effectively reduce anxiety and improve your overall well-being. Here are some strategies to consider:

1. Practice deep breathing and relaxation techniques: Deep breathing exercises can help calm your mind and relax your body. Engage in activities such as yoga, progressive muscle relaxation, or guided imagery to promote relaxation.
2. Engage in regular physical exercise: Regular exercise releases endorphins, the brain’s natural mood-boosting chemicals. Engaging in physical activities such as walking, jogging, or dancing can help reduce anxiety and improve your mental well-being.
3. Try mindfulness or meditation: Mindfulness and meditation can help you stay present and focused, reducing anxious thoughts and promoting a sense of calm. Consider incorporating mindfulness exercises or meditation into your daily routine.
4. Maintain a healthy lifestyle: Prioritize adequate sleep, balanced nutrition, and regular sleep patterns. Avoid using substances such as alcohol or drugs as a means of coping with anxiety, as they can exacerbate symptoms in the long run.

Tip 3: Limit exposure to triggers and reassurance-seeking behaviors

To effectively manage health anxiety, it is crucial to limit exposure to triggers and reassurance-seeking behaviors that can perpetuate anxious thoughts. Here are some strategies to consider:

1. Reduce time spent researching symptoms online: Constantly searching for information about symptoms can fuel anxiety and lead to unnecessary worry. Limit your online research to reputable sources and set boundaries for yourself regarding how much time you spend seeking information.
2. Avoid excessive checking of vital signs: Frequent checking of vital signs such as heart rate, blood pressure, or body temperature can intensify anxiety. Trust in the medical evaluations you have received and try to resist the urge to constantly monitor your physical well-being.
3. Limit consumption of news and media: While it’s important to stay informed, excessive exposure to news and media can create a sense of fear and uncertainty. Set boundaries for yourself by limiting the amount of news you consume each day.
4. Set boundaries with others regarding their health discussions: Engage in open and honest communication with your friends and family about your health anxiety. Let them know how certain discussions or topics can trigger your anxiety and kindly ask for their support in avoiding those conversations when possible.

Tip 4: Challenge and reframe anxious thoughts

Anxious thoughts and cognitive distortions play a significant role in health anxiety. Therefore, it is essential to challenge and reframe these thoughts to reduce anxiety. Here are some strategies to consider:

1. Identify and challenge cognitive distortions: Cognitive distortions are irrational thoughts that contribute to anxiety. Common distortions related to health anxiety include catastrophizing, overgeneralizing, and black-and-white thinking. Challenge these thoughts by evaluating their validity and considering alternative, more realistic perspectives.
2. Replace negative thoughts with more realistic ones: Practice cognitive restructuring by replacing negative and irrational thoughts with more realistic and positive ones. For example, instead of thinking, “I’m definitely going to get sick,” reframe it as, “I have taken necessary precautions to protect my health, and I am doing my best to stay safe.”
3. Practice positive affirmations: Repeat positive affirmations to yourself daily to counteract negative self-talk and build resilience. Affirmations such as “I am strong and capable of handling uncertainty” can help shift your mindset and provide a sense of reassurance.

Tip 5: Seek professional help and support

If you find that managing health anxiety on your own is challenging, seeking professional help and support can be beneficial. Mental health professionals, such as therapists or counselors, specialize in providing guidance and effective strategies for managing anxiety disorders like health anxiety. Here are some options to consider:

1. Consult with a mental health professional: Schedule an appointment with a mental health professional experienced in treating anxiety disorders. They can assess your symptoms, provide a diagnosis, and develop a personalized treatment plan to help you manage health anxiety.
2. Consider therapy options (e.g., cognitive-behavioral therapy): Cognitive-behavioral therapy (CBT) is a commonly used therapy approach for treating health anxiety. CBT focuses on identifying and modifying maladaptive thought patterns and behaviors associated with anxiety. Through CBT, you can learn effective coping strategies to manage anxious thoughts and reduce the impact of health anxiety on your life.
3. Join a support group or online community: Connecting with others who have experienced or are currently experiencing health anxiety can provide a sense of understanding and support. Support groups or online communities offer a safe space to share experiences, exchange coping strategies, and learn from others who can relate to your struggles.
4. Reach out to friends and family for emotional support: Share your experiences with trusted friends and family members who can provide emotional support. Having a strong support network can help reduce feelings of isolation and provide a sense of comfort during challenging times.

Conclusion

Managing health anxiety requires a multifaceted approach that incorporates education, healthy coping mechanisms, setting boundaries, reframing anxious thoughts, and seeking professional help when needed. By implementing these tips and strategies into your daily life, you can effectively manage health anxiety and improve your overall well-being. Remember that managing health anxiety is a journey, and it may take time to find the strategies that work best for you. Be patient and compassionate with yourself as you navigate through this process. With the right support and resources, you can regain control of your anxiety and live a fulfilling life.