Health anxiety, often referred to as hypochondria, is a condition where a person becomes excessively worried about their health, frequently fearing they have a serious illness, despite medical reassurance to the contrary. The distress caused by health anxiety can be overwhelming, but it’s important to understand that you’re not alone, and that these feelings are both valid and manageable.
Recognising Health Anxiety
Health anxiety can manifest in various ways, from constantly seeking medical advice and undergoing unnecessary tests, to repeatedly checking symptoms or obsessively researching illnesses. It may also lead to avoidance behaviours, where someone avoids situations or places that might trigger their health concerns. The constant worry and fear can create a cycle of stress and discomfort that can affect all areas of life.
It’s important to acknowledge that health anxiety is not a sign of weakness or something to be ashamed of. The feelings you’re experiencing are a natural response to the uncertainty that comes with health and the fear of not having control over it. However, the constant worry about health can take a toll on both your mental well-being and your relationships.
Coping Strategies for Health Anxiety
While it can feel overwhelming, there are practical strategies you can use to manage health anxiety and break the cycle of worry:
- Challenge Unhelpful Thoughts: Health anxiety often involves catastrophic thinking, where you assume the worst about a symptom. Challenge these thoughts by reminding yourself that not every ache or pain signals a serious illness. Practise recognising when you’re engaging in “what if” thinking and try to redirect your focus to the present moment.
- Limit Health-Related Research: The urge to Google symptoms or browse medical websites is common in health anxiety. However, this can reinforce your fears and increase anxiety. Set boundaries for yourself around searching for health information, and try to focus on more positive and distracting activities.
- Establish a Routine: Anxiety often feeds on uncertainty. Creating a structured routine can help provide a sense of control and stability. Regular exercise, healthy eating, and sleep are all key components to improving mental and physical health, and they can reduce the grip of anxiety.
- Mindfulness and Relaxation: Engaging in mindfulness exercises, such as deep breathing, meditation, or yoga, can help calm your mind and reduce the physiological symptoms of anxiety. Mindfulness encourages you to stay grounded in the present moment, instead of worrying about potential health issues that may never come to pass.
- Seeking Support: Don’t be afraid to reach out for support when needed. Talking to a friend, family member, or professional can provide comfort and reassurance. Emotional support helps validate your feelings and can help you navigate your anxiety with a clearer perspective.
The Impact of Health Anxiety on Relationships
Health anxiety doesn’t only affect you—it can also place a strain on your relationships. Partners, family members, and friends may feel exhausted by your constant worries and the need for repeated reassurance. They might find it difficult to understand why you feel such intense fear, especially when there’s no medical basis for it. This can lead to tension and misunderstandings, and over time, it can erode trust and intimacy.
Emotionally Focused Therapy (EFT) can be a helpful approach for couples or families experiencing the strain of health anxiety. EFT focuses on the emotional bond between individuals, helping them recognise the underlying needs behind their behaviours. In the context of health anxiety, EFT can help both the person struggling with anxiety and their loved ones understand each other’s emotions, reduce conflict, and build stronger emotional connections.
Understanding and Normalising Health Anxiety
It’s crucial to normalise the experience of health anxiety and recognise that it doesn’t make you any less strong or capable. Everyone has fears, and some people experience heightened anxiety around their health. The key is not to let this anxiety take over your life or your relationships. With the right coping strategies, support, and understanding, you can learn to manage your health anxiety and move towards a more balanced, peaceful life.
Seeking Support
If you’re struggling with health anxiety and its impact on your life and relationships, seeking professional help can make a significant difference. Emotionally Focused Therapy (EFT) can help you work through these anxieties in a supportive and structured way, helping you to better understand your emotions and improve your relationships.
If you would like support, please do not hesitate to contact me through email. I am seeing clients online globally and in-person at my office in Hove. Together, we can explore strategies to help you manage your health anxiety and strengthen your emotional connections.
