How to alleviate anxiety about health conditions and fear of death?
Hello, Doctor.
After receiving the COVID-19 vaccine, I began experiencing chest tightness and pain, which led me to visit the emergency room where I was diagnosed with elevated muscle enzymes and hospitalized for a few days.
However, all other cardiac tests showed no significant issues.
After being discharged, I immediately experienced symptoms such as dizziness, unexplained itching, and numbness in my hands.
Although I suspect these might be psychological, I can't help but continuously search for information online.
Even though the cardiologist has assured me that my heart is fine, I still fear that something might have been overlooked.
I'm also concerned that psychological factors are perpetuating my physical symptoms, which in turn increases my anxiety, creating a vicious cycle and wasting medical resources.
I have always been susceptible to psychological influences on my physiology; for instance, I developed mild Tourette syndrome due to stress as a child, and my menstrual pain is clearly stress-related.
Since high school, my gastrointestinal issues have worsened as well.
For the past month after the vaccination, I have been very anxious about sleeping at night, fearing that I might not wake up.
This anxiety persisted even during my hospitalization, where I could sleep for two hours in the afternoon but struggled to fall asleep at night for two to three hours, remaining in a half-awake state.
My fear of death likely started after a neighbor died in a car accident two years ago, and I still worry constantly about my family's safety when they go out.
If I can't reach them, I become noticeably anxious and start to uncontrollably think of various worst-case scenarios.
As I get older, my anxiety seems to be more pronounced.
I hesitate to discuss these issues with my family.
The last time I mentioned to my mother that I constantly think about how to seek help if something were to happen to me, she seemed alarmed and wondered if I might be depressed.
But I know that's not the case; I don't want to add to their worries.
I hope you can advise me on how to alleviate my anxiety and at what point I should consider seeing a psychiatrist.
Thank you.
cc, 10~19 year old female. Ask Date: 2021/10/23
Dr. Liang Sunyuan reply Psychiatry
Hello CC: From your description, it is evident that you are experiencing excessive anxiety and worry.
You are also attempting to analyze and identify possible causes, which is a good start.
Perhaps your innate sensitivity makes you more susceptible to external changes.
Your concern for your family's safety likely indicates a close relationship with them, and their support and your regard for them are important protective factors.
It is advisable to redirect your focus back to daily life and deeply engage with the people and events around you, which may help alleviate excessive worry about physical symptoms.
Regular exercise is also a method worth trying; after exercising, your heart rate increases, and as it gradually returns to normal, experiencing this process repeatedly can help your brain not perceive an increased heart rate or shortness of breath as dangerous or uncontrollable signs.
However, if your symptoms continue to worsen or if insomnia persists without improvement, it is recommended to seek medical assistance.
Wishing you a speedy recovery.
Reply Date: 2021/10/23
More Info
Managing anxiety about health and the fear of death, especially after experiencing health issues following vaccination, can be a challenging journey. Your concerns are valid, and it's important to recognize that many people experience similar feelings, particularly in the context of health anxiety and the psychological effects of significant life events.
Firstly, it’s essential to understand that the symptoms you are experiencing—such as chest pain, shortness of breath, and other physical sensations—can often be exacerbated by anxiety. This phenomenon, known as somatic symptom disorder, occurs when psychological distress manifests as physical symptoms. Given your history of stress-related conditions, it’s understandable that your body may react strongly to perceived threats, even if those threats are not present.
One effective strategy for managing anxiety is to focus on grounding techniques. These techniques help you stay connected to the present moment and can reduce feelings of panic. For instance, practicing mindfulness or meditation can be beneficial. Mindfulness encourages you to observe your thoughts and feelings without judgment, which can help reduce the intensity of your anxiety. Regular practice can also help you develop a more balanced perspective on your health concerns.
Physical activity is another powerful tool for managing anxiety. Exercise releases endorphins, which are natural mood lifters. Engaging in regular physical activity can help alleviate symptoms of anxiety and improve your overall sense of well-being. Even simple activities like walking, yoga, or tai chi can be effective.
It’s also crucial to limit your exposure to information that may heighten your anxiety. While it’s natural to seek information about your health, excessive research can lead to increased worry. Consider setting specific times for checking health-related information and try to stick to reputable sources. This can help prevent the cycle of anxiety that comes from constant searching for symptoms or conditions online.
If your anxiety continues to interfere with your daily life, it may be beneficial to seek professional help. A mental health professional can provide you with coping strategies tailored to your specific needs. Cognitive-behavioral therapy (CBT) is particularly effective for health anxiety, as it helps individuals challenge and change unhelpful thought patterns. Additionally, if you feel that your anxiety is overwhelming or persistent, discussing medication options with a psychiatrist may also be worthwhile.
It’s important to communicate openly with your family about your feelings. While you may not want to burden them, sharing your experiences can foster understanding and support. They may be able to provide comfort and reassurance, which can be incredibly beneficial in managing anxiety.
Lastly, remember that it’s okay to seek help. Mental health is just as important as physical health, and addressing your anxiety is a crucial step toward achieving a balanced state of well-being. If you find that your symptoms are worsening or if you are struggling to cope, do not hesitate to reach out to a mental health professional. They can help you navigate these feelings and develop a personalized plan to manage your anxiety effectively.
In summary, managing anxiety about health and the fear of death involves a combination of self-care strategies, professional support, and open communication with loved ones. By taking proactive steps to address your anxiety, you can work towards a healthier, more balanced life.
Similar Q&A
Managing Anxiety and Chest Tightness After Vaccination: A Guide
Hello doctor, after receiving the vaccine two years ago, I have been feeling anxious about any physical condition, worrying that I might be experiencing vaccine side effects. Initially, I thought this would improve within 2 to 3 months after vaccination, but this year, the situat...
Dr. Lin Mianzhang reply Psychiatry
Hi there! It seems that you have undergone blood tests, X-rays, and electrocardiograms, all of which came back normal. This at least confirms that there is no serious physical illness. However, your concern about possibly having a severe illness or even dying is actually a sympto...[Read More] Managing Anxiety and Chest Tightness After Vaccination: A Guide
Managing Health Anxiety: Coping Strategies After Trauma
Hello, doctor. Since giving birth, I have been experiencing excessive worry about my health, often repeatedly checking moles on my body or looking for blood vessels in my eyes. After receiving counseling, I have gradually started to cope with it, and my current state is one of co...
Dr. Liao Dinglie reply Psychiatry
Hello, dear reader: From your letter, it's clear that you've been extremely busy lately. The emotional stress you originally felt may be exacerbated by caring for your family. The so-called "health anxiety" is classified in psychiatry as a stress/anxiety syndr...[Read More] Managing Health Anxiety: Coping Strategies After Trauma
Managing Panic Anxiety: Strategies for Coping with Stress and Symptoms
Hello, doctor. More than three years ago, my husband suddenly had a seizure. Since then, I have occasionally experienced feelings of panic and fear. Over two years ago, after receiving my first dose of the AZ vaccine, I suddenly had a rapid heartbeat, tingling in my scalp, and hy...
Dr. Huang Zhijia reply Psychiatry
Hello, in addition to anxiety, there is also the possibility of panic attacks. Apart from inherent constitutional factors, external stressors can also lead to the occurrence of anxiety or panic, especially during menopause when the risk of such episodes increases. Currently, alth...[Read More] Managing Panic Anxiety: Strategies for Coping with Stress and Symptoms
Managing Health Anxiety: Tips for Overcoming Worry and Fear
Hello Doctor, I am 22 years old and have been very concerned about my health for a long time, to the point where it has caused significant anxiety that affects my daily life. For example, two years ago, I was informed at the hospital that I might have inherited retinitis pigmento...
Dr. Wang Yaoting reply Psychiatry
Hello: Based on what you've written, it seems that you may be experiencing significant distress. Your condition could be related to anxiety disorder, hypochondriasis, obsessive-compulsive disorder, or other issues, and it may be advisable to seek evaluation from a psychiatri...[Read More] Managing Health Anxiety: Tips for Overcoming Worry and Fear