Health Anxiety: Coping with Physical Discomfort and Mental Strain

Frequently feeling unwell?

Hello, doctor.
I tend to be easily nervous and anxious, and I am quite sensitive.
I often worry excessively about my health; whenever I feel even a slight discomfort, I can't help but focus on that "discomfort," which only intensifies my feelings.
I have mild gastroesophageal reflux disease, classified as the mildest Grade A, but I feel very uncomfortable.
It was only after undergoing tests that I realized I am much more sensitive compared to others.
Due to my ongoing physical discomfort, my mood is often low.
Just a month ago, I was lively and in good spirits, but this month I have started to frequently feel dizzy, nauseous, and fatigued.
Whenever I try to focus on "living well," my body keeps having issues.
I emphasize "again" because this state is a continuous cycle.
I have had health anxiety since childhood, partly because I was not very healthy and often visited the emergency room and hospitals.
However, to this day, all my health check-up results have been excellent.
Yet, whenever I feel unwell, I want to see a doctor or search for answers on Google, and all I get from doctors is that my reports are normal.
Throughout this process, I have made efforts; I take health supplements daily, eat healthy foods, and avoid anything that could affect my health.
I have also sought help from psychosomatic medicine and psychological counseling, and I schedule 1-2 exercise sessions each week, all in hopes of improving my condition.
Recently, I feel mentally and physically exhausted, and even after exercising, I experience intense discomfort.
I am 27 years old, yet I spend two-thirds of my time dealing with physical discomfort, seeing doctors, and worrying about my health.
I am truly tired.
Thank you, doctor, for taking the time to understand my concerns.
I appreciate your effort.

Niming, 20~29 year old female. Ask Date: 2023/03/24

Dr. Lin Mianzhang reply Psychiatry

Hi there! Your situation is quite typical of illness anxiety disorder.
It’s clear that you are making a strong effort to feel better, which leads you to pay more attention to your bodily sensations.
However, paradoxically, the more you focus on your physical condition, the more anxious and tense you may become, amplifying your discomfort and resulting in even greater feelings of unease.
In such cases, psychological counseling is often recommended.
You can discuss with a therapist whether there are deeper underlying reasons for your anxiety, tension, and concerns about your health.
For instance, some individuals may experience stress that they cannot express, leading them to manifest their feelings through physical symptoms; others may unconsciously display various physical discomforts in a bid for attention and care from others.
However, the true underlying causes can only be determined through discussions with a therapist.
Additionally, if your anxiety and depression are severe, medication may also be helpful in alleviating your symptoms.
Therefore, it is advisable to seek professional assistance from a mental health specialist to facilitate your recovery.
Wishing you peace and good health!

Reply Date: 2023/03/24

More Info

Health anxiety, often referred to as illness anxiety disorder or hypochondria, is a condition where individuals become excessively preoccupied with the fear of having a serious illness. This anxiety can lead to a cycle of physical discomfort and mental strain, as you have described. Your experience of being overly sensitive to bodily sensations and interpreting them as signs of severe health issues is a common manifestation of this condition.

Firstly, it’s important to recognize that your feelings are valid. Many people experience similar anxieties, especially those who have had previous health issues or have been in and out of medical facilities. The brain can become conditioned to associate minor physical sensations with serious health concerns, leading to a heightened state of alertness regarding one’s health. This is often exacerbated by the accessibility of medical information online, which can lead to unnecessary worry and misinterpretation of symptoms.

Your mention of having mild gastroesophageal reflux disease (GERD) and how it affects your overall well-being is significant. Even mild physical conditions can feel overwhelming when coupled with anxiety. The discomfort you experience may not only stem from the physical symptoms but also from the anxiety surrounding them. This can create a vicious cycle where anxiety amplifies physical sensations, leading to more anxiety.

Here are some strategies that may help you cope with health anxiety and the physical discomfort you are experiencing:
1. Cognitive Behavioral Therapy (CBT): This is a highly effective treatment for health anxiety. CBT helps you identify and challenge irrational thoughts about your health and teaches coping mechanisms to manage anxiety. Working with a therapist can provide you with tools to reframe your thoughts and reduce the intensity of your fears.

2. Mindfulness and Relaxation Techniques: Practices such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help calm your mind and body. These techniques encourage you to focus on the present moment rather than worrying about potential health issues.

3. Limit Health-Related Research: While it’s natural to seek information, excessive searching for health-related information online can increase anxiety. Try to set boundaries for yourself regarding how much time you spend researching symptoms or conditions.

4. Physical Activity: Regular exercise can significantly improve your mood and reduce anxiety. It’s great that you are already incorporating exercise into your routine. However, if you find that certain activities exacerbate your discomfort, consider adjusting your exercise regimen to include gentler forms of movement, such as yoga or walking.

5. Focus on What You Can Control: Instead of fixating on potential health issues, redirect your focus to aspects of your life that you can control. This might include maintaining a balanced diet, getting enough sleep, and engaging in social activities that bring you joy.

6. Seek Professional Help: If you haven’t already, consider consulting a mental health professional who specializes in anxiety disorders. They can provide tailored strategies and may suggest medication if necessary.

7. Journaling: Keeping a journal can help you track your symptoms and thoughts. This practice can provide insight into patterns and triggers for your anxiety, making it easier to address them.

8. Connect with Others: Sharing your feelings with trusted friends or family members can provide emotional support. Sometimes just talking about your fears can help alleviate them.

9. Educate Yourself: Understanding that health anxiety is a recognized condition can help you feel less isolated. Learning about the psychological aspects of health anxiety can empower you to take steps toward managing it.

In conclusion, while your concerns about your health are understandable, it’s crucial to address the underlying anxiety that may be exacerbating your physical discomfort. By implementing coping strategies and seeking professional help, you can work towards finding a balance that allows you to live a fulfilling life without being consumed by health worries. Remember, you are not alone in this journey, and there are resources available to help you navigate through your health anxiety.

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