Health Anxiety
In recent years, particularly following the COVID-19 pandemic, health anxiety has become more prevalent. For many, the experience of worrying about one’s health has intensified. Health anxiety, sometimes referred to as illness anxiety or hypochondria, is the persistent fear or belief that you have or will develop a serious illness, even when medical reassurance is provided.
Understanding the causes, symptoms, and ways to manage health anxiety can help you regain control over your well-being.
What Is Health Anxiety?
Health anxiety is characterized by the excessive and often irrational worry about your health. People with health anxiety might frequently monitor their body for signs of illness, seek frequent medical reassurance, or avoid medical care altogether for fear of receiving bad news. These behaviors, driven by an overwhelming sense of dread, can interfere with daily life and relationships.
The term "health anxiety" encompasses a wide range of symptoms and behaviors, such as:
- Constantly checking your body for symptoms like lumps, rashes, or changes
- Frequently searching online (often referred to as "cyberchondria") for symptoms of serious diseases
- Avoiding certain places, people, or activities for fear of illness
- Experiencing physical symptoms such as headaches or stomachaches, which are intensified by worry
- Difficulty believing medical test results that show no illness
- Feeling overly focused on minor bodily sensations and interpreting them as signs of serious illness
While everyone worries about their health from time to time, people with health anxiety experience a heightened and persistent sense of danger.
The Impact of COVID-19 on Health Anxiety
The COVID-19 pandemic has had a profound effect on mental health, particularly with health-related concerns. The constant flow of information, changing guidelines, and uncertainty about the virus led many people to experience heightened worry about infection, even after the initial threat had passed.
For people already prone to anxiety, the pandemic may have exacerbated existing fears. The fear of infection, social distancing, and the reality of witnessing others fall ill contributed to a growing focus on personal health. It is not uncommon for people to feel more vigilant about their body’s symptoms and health following the pandemic, often worrying about any sign of a possible infection or other serious illness.
This increased focus on health has been termed "post-pandemic health anxiety" and, for some, has become a lingering source of distress.
Common Symptoms of Health Anxiety
Health anxiety manifests in both physical and emotional symptoms.
Some common signs include:
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Persistent fear of illness: A deep-seated fear that you might have, or will develop, a serious illness despite medical tests showing otherwise.
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Over-checking or avoiding the doctor: Constantly visiting doctors or, conversely, avoiding medical appointments out of fear of a diagnosis.
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Excessive research: Frequently looking up symptoms online, often leading to greater anxiety (a phenomenon known as "cyberchondria").
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Physical symptoms: Tension headaches, rapid heartbeats, dizziness, and digestive issues are common, as the body responds to stress and anxiety.
The Cycle of Health Anxiety
Health anxiety often follows a predictable cycle. A person might experience a mild symptom, such as a headache, which then triggers a thought like, "Could this be a sign of something serious?" This worry intensifies as they focus more on the symptom, perhaps even searching online for possible causes. The more attention given to the symptom, the more intense the anxiety becomes, potentially leading to further physical symptoms like a racing heart or upset stomach. The anxiety heightens, and reassurance from a doctor or test may only provide temporary relief before the cycle begins again.
Managing Health Anxiety: Steps You Can Take
Coping with health anxiety can be challenging, but there are strategies to help manage it effectively.
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Limit your online searches: Searching for symptoms online often leads to more anxiety. Instead, focus on maintaining a balance between staying informed and avoiding overconsumption of health information.
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Practice mindfulness: Techniques such as meditation and deep breathing exercises can help ground you when you start to feel overwhelmed by health concerns. Mindfulness allows you to focus on the present moment, reducing the urge to worry about "what if" scenarios.
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Challenge anxious thoughts: When you feel health-related anxiety creeping in, ask yourself if your fear is based on facts or assumptions. Journaling or speaking with a trusted friend can help you process and reframe your thoughts more rationally.
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Stay connected: Social isolation, which was common during the pandemic, can exacerbate anxiety. Maintaining connections with friends, family, and support groups can help ease feelings of loneliness and offer reassurance.
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Seek professional support: A qualified psychologist, can help you develop coping mechanisms and challenge irrational fears.
We can help
If health anxiety is interfering with your quality of life, it may be time to seek professional help.
The recent pandemic has brought health concerns to the forefront for many, but it’s important to remember that anxiety does not have to control your life. With the right support and tools, you can learn to manage health anxiety and regain a sense of calm in your day-to-day living.
Our qualified psychologists can work with you to address the root causes of your anxiety and offer strategies for managing your symptoms.