4 Practical Tips for Coping with Health Anxiety

In a previous post, I talked about healthy anxiety. Also known as illness anxiety disorder, hypochondria, or hypochondriasis, this condition typically manifests in one of two ways. The care-seeker is someone who habitually sees a doctor for anything that appears to be a symptom. On the other hand, the care-avoidant person is likely to distrust doctors and thus avoid them at all costs. 

Possible causes for health anxiety are difficult to pinpoint, but may relate to family history and/or past experiences. A diagnosis of hypochondria is typically made if a person shows a severe fear of being sick for at least six months. Fortunately, treatment and self-help can help manage this disorder.

Common Red Flags For Health Anxiety

To be clear, someone can be struggling with health anxiety and a serious medical condition at the same time. So, what you’re looking for is more behavioral than directly related to one’s physical health. For example: 

• Someone might constantly talk about their health to the point of over sharing. In this process, they may seek reassurance that they are not sick. 

• Basic body functions can be the source of fixation, and even the most minute symptoms are exaggerated. 

• Constantly checking oneself and doing research about illnesses and diseases. 

• People with health anxiety are not soothed by test results that show them to be fine.

• Illness anxiety disorder causes disruptions in everyday life. 

If any of this sounds familiar, you should reach out to a mental health practitioner. But in the meantime, there are practical self-help tips that help address the issues.

4 Practical Tips for Coping with Health Anxiety

1. Accept but Understand

The first giant step is to recognize what’s going on. Pay attention to how much time you allocate to thinking about your health. Don’t do this in a self-judging way, but also, do not downplay the situation. See what’s happening and understand that, in the name of enhancing your health, it needs to change.

2. Reallocate Time 

What can you do instead of maintaining an intense focus on your health? Make a list of your interests, hobbies, and other favorite things to do. Think about what activities you’ve been wanting to try. In other words, fill your time with positive, inspiring choices that make it far less likely that you’ll drift in anxiety about your health.

3. Ground Yourself with Self-Care and Mindfulness  

Anxiety is a gifted liar. It can grab your attention and keep it. An age-old counterbalance to this tendency is mindfulness. Choosing ways that keep you rooted in the present moment will work to prevent you from replaying the past or fearing the future. This can be done, for example, through meditation, breathing exercises, or getting yourself out into nature.

At the same time, fortify your body through a commitment to daily self-care. Anxiety has a much tougher time gaining a stronghold when you’re making smart eating choices, maintaining regular sleep patterns, and engaging in exercise each day.

4. Learn More About Anxiety (Without Going Overboard, Of Course)

Anxiety disorders are the most common mental health issue on the planet. Perform some self-education to better grasp what it means and how you can recover and heal. Needless to say, this is not a call to replace physical health anxiety with mental health anxiety. Thus, to safeguard against that possibility, it really makes sense to talk with a therapist.

Anxiety of Any Kind Is Manageable 

There are a wide range of effective approaches to anxiety in general and health anxiety in particular. If you’d like to learn more, I invite you to reach out to set up a free and confidential consultation for anxiety treatment.