Managing Health Anxiety: Should You Avoid Self-Checks?

Obsessive-compulsive behaviors?

I have been suffering from health anxiety for many years.
After continuous counseling, I have slowly learned to ignore it, but I still can't reduce it to the level of a normal person.
For example, when I feel some tightness from my shoulders to my neck, I start to worry about whether there might be a lump inside.
I ask my family to check it multiple times.
Or, even though my conjunctivitis has healed, I still doubt whether my eyes might be red and ask my family to look at the whites of my eyes.
A doctor once mentioned that this behavior is somewhat compulsive.
I would like to ask the doctor whether it is better to resist the urge to self-check due to this anxiety.
Is it a good practice to ask family members to help check, or is it better to avoid self-examination altogether? Thank you.

Ayu, 30~39 year old female. Ask Date: 2020/07/28

Dr. Huang Xiaoxian reply Psychiatry

Hello, thank you for your question.
This is indeed a compulsive symptom.
Psychological adjustment and medication can be somewhat helpful.
Trying to view things from a family perspective to help yourself feel more at ease is a good approach.
It is advisable not to self-examine too much.
Wishing you all the best.

Reply Date: 2020/07/28

More Info

Managing health anxiety, particularly when it manifests as compulsive self-checking behaviors, can be a challenging journey. It's important to recognize that what you are experiencing is not uncommon among individuals with health anxiety or hypochondria. The cycle of worry, self-examination, and seeking reassurance can become a significant source of distress, leading to a decrease in overall quality of life.

When you touch your neck or check your eyes, it may provide a temporary sense of control or reassurance, but often it leads to increased anxiety and a cycle of compulsive behavior. This is a hallmark of obsessive-compulsive tendencies, where the act of checking becomes a way to manage anxiety, but ultimately reinforces the fear and worry.
The question of whether to avoid self-checks or to seek reassurance from family members is nuanced. On one hand, avoiding self-checking can help break the cycle of anxiety. When you refrain from checking, you may find that your anxiety diminishes over time, as you learn to tolerate uncertainty and discomfort. This approach aligns with cognitive-behavioral therapy (CBT) principles, which emphasize exposure to anxiety-provoking situations without engaging in compulsive behaviors.
On the other hand, seeking reassurance from family members can provide temporary relief, but it may also perpetuate the cycle of anxiety. If you find yourself frequently asking others to check for you, it may indicate that you are relying on external validation rather than developing internal coping mechanisms. While it’s natural to seek support from loved ones, it’s essential to recognize when this behavior becomes excessive and counterproductive.

To manage your health anxiety effectively, consider the following strategies:
1. Limit Self-Checking: Set specific boundaries for yourself regarding self-checking behaviors. For example, you might decide to check a particular area only once a day or not at all. Gradually reduce the frequency of these checks to help break the habit.

2. Practice Mindfulness: Engage in mindfulness techniques to help ground yourself in the present moment. This can include deep breathing exercises, meditation, or focusing on your senses. Mindfulness can help you acknowledge your anxious thoughts without acting on them.

3. Cognitive Restructuring: Challenge the thoughts that lead to your compulsive checking. When you feel the urge to check, ask yourself what evidence you have that something is wrong. Often, you may find that your fears are based on assumptions rather than facts.

4. Seek Professional Help: If your anxiety continues to interfere with your daily life, consider consulting a mental health professional. Cognitive-behavioral therapy (CBT) is particularly effective for health anxiety, as it helps individuals reframe their thoughts and reduce compulsive behaviors.

5. Engage in Healthy Distractions: Find activities that engage your mind and body, such as exercise, hobbies, or socializing. Keeping busy can help divert your attention away from anxious thoughts and reduce the urge to check.

6. Educate Yourself: Understanding health anxiety and its mechanisms can empower you to manage your symptoms. Knowledge can help demystify your fears and reduce the power they hold over you.

7. Gradual Exposure: If you find it difficult to stop self-checking altogether, consider a gradual exposure approach. Start by reducing the frequency of checks and gradually increase the time between checks. This can help desensitize you to the anxiety associated with not checking.

In conclusion, while it may be tempting to engage in self-checking or seek reassurance from others, these behaviors often reinforce anxiety rather than alleviate it. By implementing strategies to manage your health anxiety, you can work towards a more balanced and less distressing relationship with your health. Remember, it’s a process, and seeking support from professionals can be a crucial step in your journey toward managing health anxiety effectively.

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