Overcoming Health Anxiety: Strategies for Recovery and Peace of Mind

How can hypochondriasis be cured?

Hello Doctor, since I discovered spots in my mouth at the end of 2018, I started googling my symptoms.
With the onset of the pandemic and the stress from my job at that time, I became uncomfortable and began a series of health anxiety behaviors.
I experienced palpitations worrying about aortic dissection, coughs worrying about lung cancer, breast concerns about breast cancer, and stomach pain worrying about stomach or pancreatic cancer.
One doctor wasn't enough, so I visited various hospitals for check-ups and underwent a full health examination.
Doctors assured me that everything was fine, with only minor issues and insomnia.
Eventually, I realized I was suffering from autonomic nervous system dysregulation and health anxiety.
I sought help from both psychiatry and traditional Chinese medicine for about a year, which improved my condition somewhat, but I still felt physically unwell.
It wasn't until early last year when I started exercising regularly and taking health supplements that about 80% of these symptoms improved, although I still experienced some minor stress and health anxiety.
However, after having a tooth extraction at the beginning of this year, I began to feel unwell again, and my health anxiety resurfaced.
Recently, I experienced blurred vision and worried about cancer cell metastasis, and now I've discovered a lump under my ear, which has me concerned about lymphoma.
The ENT doctor said it felt fine upon examination, but I can't shake the fear of misdiagnosis.
I realize I'm falling back into my old patterns and am considering another full health check-up.

I want to ask the doctor, is health anxiety really difficult to overcome? I don't want to keep relapsing or live my life constantly worrying about illness.
I don't understand why I'm so anxious about cancer; I know life is unpredictable and not everyone dies from cancer, yet I can't seem to overcome this mental barrier.
I would appreciate your insights on this matter.
Thank you, Doctor.

vvvv20290, 30~39 year old female. Ask Date: 2023/04/05

Dr. Qiu Junda reply Psychiatry

Hello.
Regarding the issues of autonomic nervous system dysfunction and health anxiety, although long-term treatment is necessary and it may not be possible to completely cure it without medication as you mentioned, significant improvement can be achieved with regular and consistent therapy.
As you noted, combining visits to a psychosomatic specialist with exercise can help maintain stability and prevent relapse.
This can also be considered a form of alternative healing.
I recommend that you continue to seek treatment from a psychosomatic specialist to facilitate improvement.

Reply Date: 2023/04/05

More Info

Overcoming health anxiety can be a challenging journey, especially when it becomes a persistent part of your life. It sounds like you have been through a lot since the onset of your symptoms in late 2018, and it's understandable that the combination of health concerns, stress from work, and the impact of the pandemic would exacerbate your anxiety.
Health anxiety, often referred to as hypochondria, is characterized by an excessive preoccupation with having a serious illness. This condition can lead to a cycle of worry, frequent medical consultations, and unnecessary tests, which can further fuel anxiety rather than alleviate it. Your experiences with various symptoms and the subsequent worry about serious conditions like cancer or heart disease are common among those with health anxiety.

The first step in managing health anxiety is to acknowledge that your feelings are valid. It's not uncommon for individuals to experience heightened anxiety about their health, especially after experiencing significant stressors or health scares. The good news is that there are effective strategies for managing and reducing health anxiety.

1. Cognitive Behavioral Therapy (CBT): This is one of the most effective treatments for health anxiety. CBT helps you identify and challenge negative thought patterns and beliefs about your health. A therapist can work with you to develop coping strategies and techniques to manage your anxiety.

2. Mindfulness and Relaxation Techniques: Practices such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help reduce anxiety levels. These techniques encourage you to focus on the present moment and can help you manage the physical symptoms of anxiety.

3. Limit Health-Related Research: While it may feel comforting to Google your symptoms, this often leads to increased anxiety. Try to limit your online searches and instead focus on information from trusted medical sources or your healthcare provider.

4. Regular Physical Activity: As you've already experienced, regular exercise can significantly improve your mental health. It releases endorphins, which are natural mood lifters, and can help reduce anxiety levels. Aim for at least 30 minutes of moderate exercise most days of the week.

5. Healthy Lifestyle Choices: Eating a balanced diet, getting enough sleep, and avoiding excessive caffeine and alcohol can help stabilize your mood and reduce anxiety.

6. Establish a Support System: Talking about your feelings with trusted friends or family members can provide emotional support. Sometimes, just sharing your worries can help alleviate some of the burden.

7. Set Boundaries for Medical Consultations: If you find yourself frequently seeking medical advice, consider setting limits on how often you visit the doctor or seek tests. This can help break the cycle of anxiety and reassurance-seeking.

8. Consider Medication: If your anxiety is significantly impacting your daily life, discussing medication options with a healthcare provider may be beneficial. Antidepressants or anti-anxiety medications can help manage symptoms, especially when combined with therapy.

9. Focus on What You Can Control: While it’s natural to worry about health, try to focus on aspects of your life that you can control. This may include your daily routine, stress management techniques, and self-care practices.

10. Practice Self-Compassion: Be kind to yourself during this process. Understand that recovery takes time, and it’s okay to have setbacks. Acknowledge your progress, no matter how small, and celebrate your efforts to manage your anxiety.

In conclusion, while health anxiety can be difficult to overcome, it is possible with the right strategies and support. It’s important to seek professional help if you feel overwhelmed, as a mental health professional can provide tailored guidance and support. Remember, you are not alone in this journey, and many people successfully manage health anxiety and lead fulfilling lives.

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