Managing Health Anxiety: Strategies to Overcome Worry and Fear

Q: Managing Health Anxiety: Strategies to Overcome Worry and Fear

Hello, online friend： You can try some relaxation techniques to shift this thought, but if you still cannot control it, you should seek assistance from a professional psychiatrist or clinical psychologist. <br>Dr. <br>Wu En-Liang.

The feeling of anxiety?

Hello, Doctor.
It has been three years since giving birth, and I have become very health-anxious.
If I suddenly worry about having a certain illness, in addition to searching online, I also engage in self-examination behaviors.
For example, if I fear there is an issue with my lymph nodes, I will constantly press on my neck to check for swollen lymph nodes (but an ENT specialist advised me not to do this because there are arteries on the side of the neck, and he said that if the lymph nodes were swollen, I would be able to feel it).
If I am concerned that the whites of my eyes are yellow, I will frequently check myself in the mirror.
I have read online that the solution is to avoid these behaviors and let the anxiety decrease naturally, but I worry about what to do if there is really a problem.
Doctor, is the best approach really to ignore these intrusive anxious thoughts? Thank you.

Aguang, 30~39 year old female. Ask Date: 2019/10/07

Dr. Wu Enliang reply Psychiatry

Hello, online friend: You can try some relaxation techniques to shift this thought, but if you still cannot control it, you should seek assistance from a professional psychiatrist or clinical psychologist.
Dr.
Wu En-Liang.

Reply Date: 2019/10/07

More Info

Managing health anxiety can be a challenging journey, especially when it becomes intertwined with daily life and affects your mental well-being. Your experience of heightened anxiety following childbirth is not uncommon, as many new parents face increased worries about their health and the health of their loved ones. Here are some strategies that may help you manage your health anxiety more effectively.

Understanding Health Anxiety
Health anxiety, often referred to as hypochondria, involves excessive worry about having a serious illness. This anxiety can manifest in various ways, including frequent self-examinations, excessive research on symptoms, and seeking reassurance from medical professionals. While it is natural to be concerned about one’s health, when these concerns become overwhelming, they can lead to significant distress and impact your quality of life.

Strategies to Overcome Health Anxiety
1. Limit Health-Related Research: One of the most effective ways to manage health anxiety is to limit the amount of time spent researching health issues online. The internet can provide a wealth of information, but it can also lead to misinterpretation of symptoms and unnecessary fear. Set specific times for research, and stick to reputable sources.

2. Practice Mindfulness and Relaxation Techniques: Mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help reduce anxiety levels. These techniques encourage you to focus on the present moment rather than worrying about potential health issues. Apps like Headspace or Calm can guide you through mindfulness practices.

3. Cognitive Behavioral Therapy (CBT): CBT is a highly effective treatment for health anxiety. It helps individuals identify and challenge irrational thoughts and beliefs about health. A therapist can work with you to develop healthier thinking patterns and coping strategies.

4. Establish a Routine: Creating a daily routine can provide structure and a sense of normalcy. Incorporate activities that you enjoy and that promote relaxation, such as exercise, reading, or spending time with friends and family.

5. Limit Self-Examinations: As you mentioned, frequently checking for symptoms can reinforce anxiety. Try to set boundaries for self-examinations. For example, if you feel the urge to check for swollen lymph nodes, remind yourself of the medical advice you received and limit the frequency of these checks.

6. Seek Professional Help: If your anxiety persists or worsens, consider seeking help from a mental health professional. They can provide tailored strategies and, if necessary, discuss medication options that may help alleviate your symptoms.

7. Focus on What You Can Control: Instead of worrying about potential health issues, focus on maintaining a healthy lifestyle. This includes regular exercise, a balanced diet, adequate sleep, and routine medical check-ups. Engaging in healthy behaviors can empower you and reduce anxiety.

8. Connect with Supportive People: Sharing your feelings with trusted friends or family members can provide emotional support. Sometimes, just talking about your worries can help alleviate them. Consider joining a support group for individuals dealing with health anxiety.

9. Challenge Negative Thoughts: When you notice anxious thoughts creeping in, challenge them. Ask yourself what evidence you have for these thoughts and whether they are based on facts or assumptions. This practice can help you gain perspective and reduce anxiety.

10. Accept Uncertainty: Life is inherently uncertain, and while it’s natural to want to control every aspect of your health, accepting that some things are beyond your control can be liberating. Focus on living in the moment and enjoying life as it comes.

Conclusion
Managing health anxiety is a gradual process that requires patience and self-compassion. It’s important to recognize that you are not alone in your struggles, and many people experience similar feelings. By implementing these strategies, you can work towards reducing your anxiety and improving your overall well-being. Remember, seeking professional help is a sign of strength, and it can provide you with the tools you need to navigate your health concerns more effectively.

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