Living with health anxiety, a condition where ordinary bodily sensations are misinterpreted as signs of severe illness, can be incredibly challenging, especially in a post-pandemic world. If you frequently find yourself catastrophizing your symptoms, it’s important to seek medical and mental health advice to rule out any serious conditions. However, once you’ve confirmed that there’s no underlying health issue, there are strategies you can use to manage your anxiety. Here are some practical ways to help yourself overcome health anxiety:
Recognize Your Anxiety-Related Symptoms
Anxiety often mimics the symptoms of more serious health conditions. Common manifestations include stomach discomfort, dizziness, headaches, a racing heart, and shortness of breath. These sensations can easily trigger fear, making you worry about potential health problems. Understanding how anxiety specifically affects your body can be crucial. For example, I often experience indigestion and trembling when I’m anxious, which can feel disturbingly similar to the symptoms of a stomach bug one of my biggest triggers! Reminding myself that these are just signs of anxiety helps me avoid slipping into catastrophic thinking.
Resist the Urge to Google Symptoms
It’s tempting to research your symptoms online, as it feels like taking control. However, this habit can actually worsen your anxiety over time. Seeking reassurance, whether through internet searches or asking loved ones, sends a signal to your brain that there is something to fear, which only reinforces the anxiety. By consciously avoiding these behaviors, you tell your brain that your symptoms are not a big deal, helping it to relax.
Develop a List of Calming Thoughts
Instead of turning to Google for reassurance, prepare a list of comforting thoughts to help you during anxious moments. Here are a few ideas to get started:
- It’s normal and healthy to experience bodily sensations.
- These sensations will pass in time.
- Accepting these sensations as they are can reduce suffering.
- I choose to focus on what truly matters to me in life.
- Life is full of uncertainties. Trying to find certainty in the unknown is exhausting and stressful. I aim to surrender and trust in my ability to handle whatever comes my way.
By adopting these strategies, you can start to manage your health anxiety and reduce the fear it causes. Remember, while anxiety is difficult to live with, it is treatable, and you don’t have to face it alone.
