Health anxiety and anxiety can be very distressing?
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 pigmentosa, but since I have no symptoms—just a tendency observed in my fundus—the doctor advised me to have regular follow-ups.
This made me worry that I might just not have developed symptoms yet, and perhaps in a few years, I would start to experience them.
I even began to imagine what it would be like when the disease manifests, which made me even more fearful.
Recently, I have also been experiencing discomfort in my intestines, and for the first time, the symptoms resemble those of colon cancer.
Given my family history of colon cancer, I started to worry that I might have it.
Logically, I know that the probability of colon cancer at 22 is very low, but emotionally, I cannot control my anxiety.
I have scheduled a colonoscopy, but it will take some time, and this waiting period is really difficult for me.
I even began to doubt whether there might be issues with other organs that I have not yet discovered.
Additionally, I am very concerned about contracting HPV from public restrooms or hotels.
Although I know the risk is extremely low, I find myself avoiding staying overnight away from home and being overly cautious.
I often feel anxious about seeing doctors, and the waiting to see them increases my anxiety.
After consultations, I sometimes doubt whether the doctor might misdiagnose me or if they conducted a thorough examination (not that I intentionally doubt the doctors, but I can't help but worry about misdiagnosis).
I have tried to distract myself from these thoughts, but my anxiety has reached a point where I cannot focus on anything else; my mind is consumed with thoughts about whether I am ill.
I am aware that my lifestyle habits are poor—I often stay up late, eat heavily flavored foods, and despite having poor eyesight, I cannot seem to detach from screens.
It is only when I notice something unusual that I start to feel worried and scared.
I really want to improve my health anxiety, but I find it difficult to control my urge to seek out related information.
The more I read about cases of young cancer or retinitis pigmentosa, the more frustrated and worried I become, feeling like I am one of those rare cases mentioned in the news.
Could you please advise me on how to adjust my mindset or encourage myself to be less anxious? Doctor, do you think I might have an anxiety disorder? During these worrying times, I occasionally experience a racing heart and tension.
I apologize for sending such a long message.
Thank you, Doctor.
Lin, 20~29 year old female. Ask Date: 2022/04/19
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 psychiatrist.
Additionally, here are some lifestyle adjustments you might consider:
1.
Maintain a regular schedule, ensure adequate sleep, and engage in moderate exercise: A balanced diet and sufficient sleep are fundamental to maintaining mental and physical health.
Sleep helps stabilize mood, and poor sleep can lead to fatigue and irritability.
Aim for at least 7 hours of sleep each night and incorporate regular exercise into your routine to promote sweating.
Try to keep a consistent daily schedule.
You can follow the 333 exercise method: exercise at least 3 times a week, for a minimum of 30 minutes each session, and ensure your heart rate exceeds 130 beats per minute during each workout, or engage in aerobic activities.
2.
Develop effective stress-relief techniques: Regularly talk with close friends, listen to music, sing, or get a massage.
Combine these activities with diaphragmatic breathing—inhale slowly through your nose and exhale slowly through your mouth.
Aim to do this 20 times in the morning, afternoon, evening, and before bed, totaling at least 80 times a day.
3.
Consider keeping a mood journal before bed to reflect on and organize your emotions from the day, which can help alleviate tension and stress.
If your condition does not improve, you may want to consider visiting a psychosomatic medicine clinic for treatment.
Medications that increase serotonin levels in the brain, combined with psychotherapy, can be quite effective.
I hope this answers your questions :)
Reply Date: 2022/04/19
More Info
Managing health anxiety can be a challenging journey, especially when it begins to interfere with daily life. Your concerns about your health, particularly given your family history and previous medical findings, are understandable. However, it’s essential to recognize that while these worries can feel overwhelming, there are effective strategies to help you cope and regain a sense of control over your thoughts and emotions.
Firstly, it’s important to acknowledge that health anxiety, often referred to as illness anxiety disorder, is characterized by excessive worry about having a serious illness. This condition can lead to a cycle of fear and compulsive behaviors, such as frequent doctor visits and excessive research about health conditions. Your experiences, such as worrying about potential diagnoses and the fear of misdiagnosis, are common among individuals with health anxiety.
Here are some strategies that may help you manage your health anxiety:
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. A therapist can guide you through this process, helping you to reframe your thinking and reduce anxiety.
2. Mindfulness and Relaxation Techniques: Practicing mindfulness can help you stay grounded in the present moment rather than getting lost in worries about the future. Techniques such as deep breathing, progressive muscle relaxation, or guided imagery can help reduce physical symptoms of anxiety, such as a racing heart.
3. Limit Health-Related Research: While it’s natural to seek information, excessive research can exacerbate anxiety. Set boundaries for yourself regarding how much time you spend looking up health information. Consider designating specific times for research, and stick to them.
4. Focus on What You Can Control: While you may not be able to control your health outcomes, you can control your lifestyle choices. Focus on adopting healthier habits, such as improving your diet, getting regular exercise, and ensuring adequate sleep. These changes can positively impact both your physical health and mental well-being.
5. Seek Professional Help: If your anxiety continues to interfere with your daily life, consider seeking help from a mental health professional. They can provide support and may recommend medication if necessary. It’s important to communicate openly about your symptoms and concerns.
6. Practice Self-Compassion: Be kind to yourself. Understand that it’s okay to feel anxious and that many people experience similar worries. Acknowledge your feelings without judgment and remind yourself that it’s a part of being human.
7. Engage in Activities You Enjoy: Distracting yourself with hobbies or activities you love can help shift your focus away from health worries. Whether it’s reading, painting, or spending time with friends, engaging in enjoyable activities can improve your mood and reduce anxiety.
8. Connect with Supportive People: Sharing your feelings with friends or family members who understand your situation can be comforting. Sometimes, just talking about your worries can help alleviate some of the burden.
9. Keep a Journal: Writing down your thoughts and feelings can provide an outlet for your anxiety. It can also help you track patterns in your worries and identify triggers.
10. Educate Yourself: While excessive research can be harmful, having a basic understanding of your health conditions can empower you. Focus on credible sources and consider discussing any concerns with your healthcare provider to gain clarity.
In conclusion, managing health anxiety is a process that requires patience and practice. By implementing these strategies, you can work towards reducing your anxiety and improving your overall quality of life. Remember, it’s okay to seek help, and you don’t have to navigate this journey alone. If you feel that your anxiety is becoming unmanageable, please reach out to a mental health professional for support.
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