Managing Health Anxiety: Coping Strategies After Trauma

Q: Managing Health Anxiety: Coping Strategies After Trauma

Hello, dear reader： From your letter, it's clear that you've been extremely busy lately. <br>The emotional stress you originally felt may be exacerbated by caring for your family. <br>The so-called "health anxiety" is classified in psychiatry as a stress/anxiety syndrome, charact

Hypochondriacal thinking

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 coexistence with these feelings.
However, a little over a month ago, a tragic event occurred in my family where my mother-in-law and brother-in-law committed suicide.
Managing their funeral and taking care of my father-in-law has put a lot of pressure on me, and recently, the anxiety about my health seems to have returned.

For the past few years, I have been accustomed to worrying about two or three specific minor health issues, so whenever I feel the urge to worry, I can quickly dismiss it.
Recently, however, I have started to search for new problems on my body, and the number of new worries has increased, making my life quite painful.
I would like to ask if this psychological state will follow me for a lifetime, fluctuating between good and bad.
During the good times, I can easily set aside these worries and practice mindfulness to return to the present moment.
During the bad times, I tend to delve deeper into my thoughts, searching for new issues on my body, constantly wanting to see a doctor to confirm that I am okay, and worrying that I didn’t explain myself clearly enough during the last visit, leading me to want to see the doctor again.
I often think of the worst possible diseases, feeling as if my fears have already come true, and I become so low that I struggle to muster the energy for anything.

Is my self-soothing method simply to immediately redirect my attention when I start to worry, avoiding nurturing that worry, and not spiraling into thoughts about whether my unaddressed concerns could lead to life-threatening conditions? Thank you.

Cai Jun, 30~39 year old female. Ask Date: 2021/11/30

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 syndrome, characterized by excessive worry about bodily functions.
In life, we need to constantly remind ourselves to pay attention to various potential danger signals, much like looking at traffic lights when crossing the street, to ensure our safety.
However, health anxiety can lead us to worry that these "signals may malfunction and fail to alert us to danger." It's similar to a car's dashboard filled with warning lights; when you start the car, the onboard computer performs a self-check.
If you cannot trust these warning lights and have to remind yourself manually, the stress becomes overwhelming.
Most people would find it difficult to drive under such conditions.
Similarly, if you have undergone medical examinations and confirmations yet still worry about "undetected illnesses," the stress is indeed off the charts.
You know that this worry about health anxiety cannot be alleviated through repeated checks; instead, you must remind yourself to trust your environment (which is not filled with dangers) and yourself (at 37, you are still very young, and humans have a tremendous potential for self-healing).
This approach will help you maintain a more balanced pace of life and avoid being trapped in anxiety.
Besides medication, I recommend that after this busy period, you refocus on the central aspects of your life.
After all, having interests and focus in life allows you to face minor anxieties with a more relaxed mindset.
The counseling you are receiving, along with the option to consult a mental health specialist if needed, will be very helpful in adjusting your emotions.
Once your emotional state stabilizes, you will successfully emerge from these negative thought patterns without excessive worry.
Wishing you a smooth transition out of this low point and stress.
Dr.
Liao Ding-Lie

Reply Date: 2021/11/30

More Info

Managing health anxiety, especially after experiencing trauma, can be a challenging journey. Your situation, particularly following the tragic events in your family, is understandably overwhelming and can exacerbate feelings of anxiety and worry about health. It’s important to recognize that these feelings are valid and that you are not alone in experiencing them.

Health anxiety, often characterized by excessive worry about having a serious illness, can manifest in various ways, such as frequently checking for symptoms, seeking reassurance from medical professionals, or fixating on specific health concerns. This behavior can become a cycle that is difficult to break, especially when triggered by stress or trauma.

Here are some coping strategies that may help you manage your health anxiety more effectively:
1. Mindfulness and Grounding Techniques: Practicing mindfulness can help you stay present and reduce anxiety. Techniques such as deep breathing, progressive muscle relaxation, or guided imagery can help calm your mind. When you notice anxious thoughts creeping in, try to ground yourself by focusing on your surroundings or engaging in a sensory activity, such as holding a comforting object or listening to soothing music.

2. Cognitive Behavioral Therapy (CBT): This therapeutic approach is effective for managing anxiety. It involves identifying negative thought patterns and replacing them with more balanced and realistic thoughts. Working with a therapist who specializes in CBT can provide you with tools to challenge your health-related fears and reduce their impact on your daily life.

3. Limit Health-Related Research: While it’s natural to want to seek information about health concerns, excessive research can fuel anxiety. Set boundaries for yourself regarding how much time you spend looking up health information or checking symptoms online. Instead, focus on reliable sources and limit your research to specific, necessary inquiries.

4. Establish a Routine: Creating a daily routine that includes activities you enjoy can provide structure and a sense of normalcy. Incorporate physical activity, hobbies, or social interactions that bring you joy. Engaging in positive activities can help distract you from anxious thoughts and improve your overall mood.

5. Journaling: Writing down your thoughts and feelings can be a therapeutic way to process your emotions. Consider keeping a journal where you can express your worries, reflect on your day, and track your progress in managing anxiety. This can help you identify triggers and patterns in your anxiety.

6. Seek Support: Connecting with others who understand your experiences can be beneficial. Consider joining a support group for individuals dealing with health anxiety or trauma. Sharing your feelings with friends or family members can also provide comfort and reassurance.

7. Professional Help: If your anxiety continues to interfere with your daily life, consider seeking help from a mental health professional. They can provide tailored strategies and support to help you navigate your feelings and develop coping mechanisms.

8. Practice Self-Compassion: Be gentle with yourself as you navigate these feelings. Acknowledge that it’s okay to feel anxious and that recovery is a process. Celebrate small victories and remind yourself that it’s normal to have ups and downs.

In conclusion, while health anxiety can be a persistent issue, it is manageable with the right strategies and support. It’s essential to focus on self-care and seek professional help when needed. Remember, you are not alone in this journey, and there are resources available to help you cope with your anxiety and improve your quality of life.

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