Millions of people around the world suffer from health anxiety. This is when a person becomes excessively worried about their health, to the point where it begins to negatively impact their quality of life. If you are one of these people, don't worry – you are not alone. In this blog post, we will discuss 7 steps that can help reduce your health anxiety and improve your quality of life!
Remember: if you need to reach out to a mental health professional, please do. Anxiety disorders can be serious illness, so you want to make sure that you're treating health anxiety appropriately. I am not a medical professional, and this is not medical advice about your health anxiety disorder.
Disclaimers aside – we ALL suffer from some sort of illness, anxiety disorder, or ailment in our lives. Understanding our physical symptoms can help us alleviate any health related anxiety that we might have. With that in mind, let's chat about seven different ways that you can deal with your own excessive anxiety.
1. Identify your triggers for health anxiety symptoms
One of the first steps in managing health anxiety disorder is to identify your triggers. Triggers are anything that causes your symptoms to flare up. They can be external, like the news, or internal, like intrusive thoughts. Identifying your triggers is important because it can help you to avoid them or to manage them better.
For example, if you know that checking the news causes your anxiety to spike, you can set a limit for yourself on how often you check the news or you can find another source of information. If you know that comments from your mother-in-law trigger your health anxiety, you can talk to her about your concerns and set boundaries around the topics that you do not want to discuss. Taking the time to identify your triggers is a valuable step in managing health anxiety.
2. Avoid checking your health constantly
There's no denying that our health is important to us. After all, without our health, we wouldn't be able to do the things we love and enjoy in life. However, constantly checking our health can actually exacerbate our anxiety around our health. When we're constantly checking our blood pressure, for example, we're more likely to notice small fluctuations that might not be significant.
These fluctuations can then lead to feelings of anxiety and worry, even when there's no reason to be concerned. So, if you're worried about your health, try to avoid checking your health too often. Instead, focus on living a healthy lifestyle and trust that your body will let you know if something is wrong.
Where we really saw this happen was in the early stages of the COVID-19 pandemic. The slightest sniffle sent many of us into a panic. But, while knowledge is power – time also heals a lot of things. So try not to sweat it.
3. Challenge your negative thoughts and health worries
Everyone has negative thoughts from time to time. It's normal to worry about things like your health, your job, or your finances. However, it's important to remember that thoughts are just thoughts. They are not reality. Just because you have a thought doesn't mean it's true. And even if it is true, that doesn't mean it's permanent. You can choose how to respond to your thoughts.
You can choose to let them control you, or you can choose to challenge them. When you challenge your negative ideas and thoughts, you take back the power. You don't have to believe everything you think. Instead, examine your thoughts critically. Ask yourself if there is evidence for the thought. If there isn't, let the thought go. If there is evidence, ask yourself if the evidence is really as bad as the thought makes it seem.
Often, when we examine our thoughts more closely, we realize they aren't as bad as we initially thought. So the next time you have a negative thought, don't believe it automatically. Challenge it instead.
4. Take care of yourself emotionally and physically – and get treatment for any serious medical condition
As anyone who has dealt with health anxiety knows, it can be a debilitating condition. Not only can it interfere with your daily life, but it can also lead to serious health problems if left untreated. The good news is that there are things you can do to take care of yourself emotionally and physically.
First, it's important to get regular checkups and treatment for any medical conditions you may have. This will help to keep your anxiety in check and prevent your health from deteriorating further. Additionally, you should make sure to eat a healthy diet, exercise regularly, and get plenty of rest. These activities will help to reduce stress and improve your overall well-being.
Finally, if you find that your health anxiety is becoming unmanageable, don't hesitate to seek professional help. A therapist can work with you to develop coping mechanisms and provide support during difficult times. With the right treatment, you can learn to manage your health anxiety and live a fulfilling life.
5. Connect with others who understand health anxiety and other anxiety disorders
Anxiety disorders are the most common type of mental illness in the United States, affecting 40 million adults each year. And yet, despite how common they are, anxiety disorders can be difficult to understand and even harder to talk about. For people living with anxiety, finding others who “get it” can be a lifesaving act of self-care.
When we connect with others who understand our experience, we realize we're not alone. We learn that our symptoms are normal and that effective treatments are available. We also find comfort in knowing that we're not crazy or broken – we're just human. If you're looking for support, there are plenty of options available, from online support groups to in-person therapy groups. However you choose to connect, reaching out for help is a brave and worthwhile step.
6. Seek professional help if needed from medical professionals
If you're struggling with anxiety, know that you're not alone. Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults each year. And of those, 7 million suffer from generalized anxiety disorder (GAD).GAD is characterized by constant worry and tension that interferes with daily activities. If you have GAD, you may feel like you can't control your worry and it causes noticeable distress.
Health anxiety is another type of anxiety that's characterized by an excessive fear of having or developing a serious illness. If you have health anxiety, you may constantly worry about your health and seek reassurance from doctors or loved ones. While it's normal to have some anxiety about your health, health anxiety is different in that it's excessive and debilitating.
If you're struggling with anxiety, there are many treatment options available. Cognitive behavioral therapy (CBT) is one type of therapy that's shown to be effective for treating anxiety disorders. CBT can help you identify and change negative thinking patterns that contribute to your anxiety.
Medication is another treatment option for anxiety disorders. There are many different types of medications used to treat anxiety, and your doctor can help you find the one that's right for you.
7. Make a plan to deal with future health scares before they interfere with daily life
No one likes to think about getting sick, but the truth is that it's always a possibility. Whether it's a cold, the flu, or something more serious, being prepared can make all the difference. That's why it's important to have a plan in place for dealing with future health scares. Here are a few things to keep in mind:
First, it's important to stay informed. Keep up with the latest news and developments in the medical field so that you know what to watch out for. Second, stock up on essential supplies. Make sure you have plenty of hand sanitizer, disinfectant wipes, and other items that can help you stay healthy.
Third, create a support network. If you're dealing with a health scare, having someone to lean on can be invaluable. Whether it's family, friends, or a professional support group, make sure you have people you can rely on.
Finally, don't forget about your mental health. Dealing with a health scare can be stressful, so make sure to take care of yourself emotionally as well as physically. By following these tips, you can be prepared for anything that comes your way.
Final thoughts…
If you are struggling with health anxiety, we hope that this blog post has been helpful. Remember, the most important thing is to take things one step at a time and be patient with yourself. The 7 steps we have outlined can help reduce your health anxiety, but they won’t work overnight. Be sure to tell us about your experiences in the comments below – we would love to hear from you!
