Health anxiety: 8 tips to let go of worry

Health anxiety can be very sneaky. It sometimes starts because of a legitimate health concern. Maybe you get some reassurance from a medical provider (or the internet) only to find some anxiety resurfacing the next time you feel a little off. The anxiety takes you away from the present moment and swirls you around until the anxiety causes physical symptoms that feel even more worrisome.

Maybe it’s heart palpitations, or a bump/lump, or lasting fatigue. Any/all of these symptoms can be totally benign… but in the mind of a health anxiety sufferer, they can feel like they mean certain heart failure, cancer, or a chronic illness.

Taking to the internet to google symptoms may feel helpful at first, but it creates a loop that’s hard to escape. Initial reassurance actually makes health anxiety worse because you can become dependent on it and the reassurance it provides (if any) dwindles each time.

It is also common to become avoidant with health anxiety–avoiding seeing a doctor for fear of bad news. Some people also become too dependent on medical providers, visiting an excessive amount, for the same things, even though they’ve been told they are healthy.

Causes of Health Anxiety

COVID ignited health anxiety for many (and this is understandable–COVID is a real concern and in no way do I mean to minimize that). I also see a lot of health anxiety in more naturally-minded circles that focus so much on living “clean” or “non-toxic” lives to the point of creating excess stress (that is probably worse for you as eating non-organic food or using the “wrong” type of soap). Many other things can increase your risk of developing health anxiety: illness/death of a loved one, stress/trauma, misinformation from the internet (or elsewhere), perfectionist tendencies, generalized anxiety, or heightened awareness of your body (which is common for HSPs).

Tips for Tackling Health Anxiety

1. Stop googling symptoms

–or at least put strict limits on yourself. Some people have an accountability partner that they have to ask first before allowing themselves to google something.

2. Get checked out by a medical provider you trust

Then believe them once they’ve cleared you.

3. Consider counseling

Reach out to a mental health provider who specializes in anxiety, or, possibly, OCD (health anxiety falls under this category).

4. Reduce stress.

Getting outside, mindfulness, meditation, or other stress reduction practices need to be done proactively and regularly.

5. Notice your body’s abilities

Consider all the ways your body is supporting you. Write a list of all of the things your body is capable of. There are many, even if health anxiety has made you question your body.

6. Move your body

Do this every day. Unless a doctor has told you to avoid certain exercises, push yourself to move every day, even if it’s scary. This is especially important because health anxiety gets us so trapped in our heads. Get into your body and let it remind you of how capable it is. This doesn’t have to be intense movement; in fact, intense movement in a body that’s stressed or otherwise inflamed is not recommended.

7. Change your thoughts

Use techniques from cognitive behavioral therapy (CBT) to identify your anxious thoughts and replace them with something more adaptive. Cognitive distortions are a good place to start. After you identify which cognitive distortion you’re using, you can then replace the thought with something more helpful.

8. Focus on overall well-being

Focus on behaviors that support overall health. There is a lot that is in your control. Consider an anti-inflammatory way of eating (like the Mediterranean diet–though no diet fits every body). Work on your sleep quality. Do things you enjoy. Live your life to the best of your ability. Rest. Connect with loved ones.

Final Thoughts

Health anxiety can feel overwhelming, but it is manageable with the right strategies and support. By recognizing anxious patterns, practicing mindfulness, and seeking help when needed, you can break the cycle of excessive health worries and experience peace.