Overcoming Health Anxiety: Strategies for Managing Obsessive Thoughts

Please help me, doctor?

Hello, doctor.
I would like to ask if health anxiety is a form of obsessive thinking.
A few years ago, I started experiencing excessive worry about my health.
For example, if my heart rate increases slightly, I check my blood pressure.
My blood pressure has always been around 100/70 to 110/80, but if it goes up by just 5 points (like from 105 to 110), I become very anxious.
Once, when I measured it at 120 due to anxiety, I felt like I was on the verge of hypertension.
I can check my blood pressure up to thirty times a day and still feel uneasy.
I also look in the mirror to check my throat, which can appear red or white due to blood vessel distribution, and this makes me anxious.
I often visit doctors, and ENT specialists have told me it's normal, but I still keep looking in the mirror, which only increases my anxiety.
There are many similar instances where I create my own ways of checking based on what I perceive as abnormal symptoms, and even after seeing a doctor who reassures me, I still can't relax and continue to check based on my own thoughts.
However, sometimes I suppress myself and tell myself not to check my blood pressure, look in the mirror, or perform other checks.
At first, it's very difficult, and I feel a strong urge to do so, but after a few hours, I gradually forget (though I do fail sometimes).
Sometimes I forget for longer periods, which makes me feel much more relaxed.
I previously consulted a psychiatrist, but that doctor encouraged me to overcome this on my own.
I am a full-time caregiver for my child, which has significantly changed my daily life.
I am constantly busy with my child and have little time for other activities (previously, I used to do online selling and writing).
Now, when I have free time, I just lie around scrolling on my phone.
That psychiatrist suggested I try to adjust on my own, and later I sought counseling, which I am still undergoing.
I feel that counseling has helped me somewhat.
The counselor explained that many of my past experiences have led to my current state, and I find their insights reasonable.
I look forward to the day when I can see the light at the end of the tunnel.
I would like to ask the doctor what I can do on my own.
Should I avoid engaging in compulsive checking behaviors and try not to react to them? Could this help me improve? Thank you.

Wendy, 30~39 year old female. Ask Date: 2018/10/15

Dr. Wang Yazhen reply Psychiatry

Dear Wendy,
Health anxiety is an anxious response that generally reflects a feeling of losing control over potential issues, leading to repetitive checking behaviors to reduce worry and increase a sense of control.
However, when it becomes excessive, it can interfere with daily life, thus requiring intervention.
Typically, a psychiatrist will first assess and diagnose whether you meet the criteria for an anxiety disorder or obsessive-compulsive disorder (OCD).
If you reach this level, a combination of medication and cognitive-behavioral therapy (CBT) is often recommended, which has shown good results.
Since you have already undergone an evaluation by a psychiatrist, you may want to consider whether further confirmation is necessary.

Engaging in counseling has been very beneficial for you, so I would recommend that you continue with it.
Additionally, you might consider finding a therapist who specializes in cognitive-behavioral therapy to discuss ways to change your thoughts and adjust your behaviors to reduce health anxiety and compulsive checking behaviors.
Alternatively, you could explore relevant books to understand the concepts of cognitive and behavioral monitoring, which can help you keep track of imbalanced thoughts and behaviors.
Thank you!

Reply Date: 2018/10/15

More Info

Health anxiety, often characterized by obsessive thoughts about one's health, can indeed be a form of compulsive thinking. It manifests as an overwhelming preoccupation with the fear of having a serious illness, despite medical reassurance. This condition can lead to a cycle of excessive checking behaviors, such as repeatedly measuring blood pressure or examining one's throat, which only serves to reinforce the anxiety.

Your experience of feeling anxious when your blood pressure fluctuates slightly is a common symptom of health anxiety. Many individuals in similar situations find themselves caught in a loop of checking and reassurance-seeking, which can be exhausting and counterproductive. The fact that you have sought help through therapy is a positive step, as it indicates your willingness to address these issues.

Here are some strategies that may help you manage your health anxiety and obsessive thoughts:
1. Cognitive Behavioral Therapy (CBT): This is a highly effective treatment for health anxiety. CBT helps you identify and challenge irrational thoughts and beliefs about your health. It encourages you to replace these thoughts with more balanced and realistic ones. If you haven’t already, consider discussing this approach with your therapist.

2. Mindfulness and Acceptance: Practicing mindfulness can help you become more aware of your thoughts and feelings without judgment. Techniques such as meditation, deep breathing, and grounding exercises can help you stay present and reduce the urge to engage in compulsive checking behaviors. When you feel the urge to check your blood pressure or examine your throat, try to acknowledge the thought without acting on it. Over time, this can help reduce the power these thoughts hold over you.

3. Limit Checking Behaviors: As you mentioned, trying to suppress the urge to check can be difficult but is essential for recovery. Gradually reduce the frequency of your checking behaviors. For example, if you typically check your blood pressure multiple times a day, try to limit it to once a day or even once every few days. This gradual exposure can help desensitize you to the anxiety associated with not checking.

4. Journaling: Keeping a journal of your thoughts and feelings can be a helpful way to process your anxiety. Write down your worries, the situations that trigger them, and how you felt afterward. This can help you identify patterns and triggers, making it easier to address them in therapy.

5. Engage in Activities: Finding activities that you enjoy and that occupy your mind can be beneficial. Whether it’s spending time with your children, engaging in hobbies, or socializing with friends, these activities can serve as distractions from anxious thoughts.

6. Educate Yourself: Sometimes, understanding the nature of health anxiety can help demystify your fears. Learning about the psychological mechanisms behind health anxiety can empower you to challenge irrational thoughts.

7. Seek Support: Continue to engage with your therapist and consider joining a support group for individuals dealing with similar issues. Sharing your experiences with others can provide comfort and insight.

8. Medication: If your anxiety remains severe despite therapy, discussing medication options with a psychiatrist may be beneficial. Medications such as SSRIs can help alleviate anxiety symptoms.

9. Practice Self-Compassion: Be kind to yourself during this process. Recovery from health anxiety takes time, and it’s normal to have setbacks. Acknowledge your progress and celebrate small victories.

In conclusion, overcoming health anxiety is a journey that requires patience and persistence. By implementing these strategies and continuing your therapeutic work, you can gradually reduce the grip that obsessive thoughts have on your life. Remember, it’s okay to seek help and lean on your support system as you navigate this path.

Similar Q&A

Managing Intrusive Thoughts in OCD: Effective Strategies for Relief

Hello, Doctor. I started experiencing symptoms of obsessive-compulsive disorder (OCD) in my freshman year of college, including health anxiety, excessive cleaning, and intrusive thoughts (such as harming others and disturbing religious thoughts). After several years of self-adjus...

Dr. Zhang Gengjia reply Psychiatry
Dear Sir/Madam, From your letter, it is evident that you are experiencing discomfort and distress due to your health concerns, particularly with health anxiety and obsessive thinking. 1. Facing an uncertain future, obsessive-compulsive disorder (OCD) and anxiety disorders are c...

Managing Anxiety in OCD: Effective Self-Talk Strategies Beyond Medication

I have been diagnosed by a physician with obsessive-compulsive disorder (OCD), characterized by fears of losing control and harming myself or others. As a result, I feel anxious when I am in high places and when I am alone with young children, fearing that I might lose control an...

Dr. Wu Enliang reply Psychiatry
Hello, online user: Regarding non-pharmacological treatments for obsessive-compulsive disorder (OCD), it is generally recommended to engage in behavioral therapies similar to what you mentioned. For detailed discussions, it is advisable to address these during psychological thera...

Effective Strategies to Manage Obsessive Thoughts and Anxiety

Hello, doctor. I have symptoms of obsessive worry. In responses from doctors I've seen, it was mentioned that to overcome obsessive thoughts, one should ignore them. However, I also found online that one can try to correct obsessive thoughts. Which approach would be more hel...

Dr. Ding Shuyan reply Psychiatry
Hello, some problems should be faced, solutions should be devised, and actions should be taken to address them. For example, if the computer at home is broken, it needs to be repaired or replaced. These are practical issues that cannot be avoided; only by confronting and addressi...

How to Manage Intrusive Thoughts in OCD: Effective Strategies

When experiencing obsessive thoughts, it can be challenging to manage or stop them, especially when they cause significant distress. Here are some strategies that may help: 1. Mindfulness and Grounding Techniques: Practice mindfulness exercises to bring your focus back to th...

Dr. Lin Mianzhang reply Psychiatry
Hello Miss Lin: Obsessive thoughts can indeed be very bothersome, and it’s clear that you are struggling with them and trying hard to suppress them. However, when you attempt to suppress such thoughts, it often has the opposite effect. The more you focus on them, the greater thei...