How to Control Health Anxiety?

If you’re someone who struggles with health anxiety, you know how difficult it can be to control. Here are some tips and tricks on how to control health anxiety and live a more peaceful life.

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If you have health anxiety, you may be fixated on your health and constantly worry that you are sick or going to get sick. You may also avoid people or places where you think you might catch something.

Health anxiety can be tough to cope with, but there are things you can do to manage it. Learning about your condition and how to control your thoughts and behaviors can help. You may also need medication to control your anxiety.

What is health anxiety?

Health anxiety is the fear of illness or the belief that you are seriously ill, even when there is no medical evidence to support these fears. People with health anxiety are preoccupied with their health and are constantly checking for signs and symptoms of illness. They may visit their doctor frequently or insist on unnecessary medical tests.

People with health anxiety often have a heightened sense ofawareness of their body and may be more aware than others of bodily sensations. For example, they may be more aware of changes in their heartbeat or rate of breathing. This can lead to misinterpretation of bodily sensations, which in turn can lead to increased anxiety.

Health anxiety can have a significant impact on quality of life. It can interfere with work, social activities and relationships. If you have health anxiety, you may find it difficult to concentrate or sleep, and you may avoid situations where help would not be immediately available if you became ill.

Causes of health anxiety

Most people worry about their health from time to time, but if you find yourself worrying excessively and obsessively to the point where it interferes with your daily life, you may be experiencing health anxiety.

Health anxiety is a type of anxiety that is characterized by excessive worry about one’s health. This worry can be about a specific health condition, such as cancer or heart disease, or it can be general worry about one’s overall health.

Health anxiety is also sometimes called hypochondria or illness anxiety disorder. It is different from actual medical conditions like hypochondria, which is characterized by a belief that one has a serious medical condition despite there being no evidence to support this belief. With health anxiety, there is no delusion; instead, the excessive worry is due to real fears and concerns about one’s health.

Health anxiety can be caused by a variety of factors, including:
-A family history of health anxiety or other anxiety disorders
-A personal history of anxiety or other mental health disorders
-Traumatic experiences, such as witnessing a loved one experience a serious illness
– stressful life events, such as job loss or the death of a loved one
-Having a chronic or serious medical condition

Symptoms of health anxiety

An individual with health anxiety may experience a range of symptoms, including:

-Constant worry about their health
-‘Checking’ behaviours, such as frequently checking their body for signs of illness
-Avoidance behaviours, such as avoiding certain places or activities for fear of contracting an illness
-Intrusive thoughts and ‘what if’ scenarios about their health
-Difficulty sleeping or concentrating due to constant worrying
-Physical symptoms such as increased heart rate, sweating and trembling

How to cope with health anxiety

Health anxiety is the fear of being seriously ill, even when there is no evidence to support this belief. People with health anxiety may constantly search for reassurance from doctors and medical professionals that they are healthy. They may also avoid activities or places that they believe may put their health at risk.

For some people, health anxiety can be mild and manageable. However, for others, it can be severe and have a significant impact on their day-to-day lives. If you are struggling to cope with health anxiety, there are a number of things you can do to manage your symptoms.

1. Talk to your doctor
If you are worried about your health, it is important to talk to your doctor. They can assess whether your concerns are warranted and provide reassurance if they are not.

2. Avoid using Google as a resource
When you have health anxiety, it can be tempting to Google your symptoms in an attempt to self-diagnose. However, this is often unhelpful and can actually make your anxiety worse. Stick to reputable sources of information such as NHS Choices when researching your symptoms.

3. Challenge your negative thoughts
If you find yourself worrying about your health, take a step back and try to challenge your thoughts. Are you really at risk of developing the illness you are worried about? What is the evidence to support this? Often, when we examine our thoughts in this way, we realize that they are unfounded and our anxiety begins to reduce.

4. Limit exposure to triggering content
If certain types of content tend to trigger your health anxiety (e.g., watching programmes about deadly diseases), try to limit your exposure to them as much as possible. This may mean avoiding certain TV shows or only reading news stories that are relevant to you.

5.Focus on healthy coping mechanisms
When you’re struggling with anxiety, it’s important to focus on healthy coping mechanisms rather than unhealthy ones such as alcohol or drugs

When to seek professional help

If your health anxiety is impacting your quality of life or causing you distress, it may be time to seek professional help. A therapist can help you learn how to control your anxiety and manage your symptoms.

Managing health anxiety

When you’re dealing with health anxiety, it can feel like your whole world is spiraling out of control. You might be obsessively checking your body for signs of illness, Googling your symptoms, or avoiding activities that could potentially make you sick. This constant vigilance can be exhausting, and it can take a toll on your mental and physical health.

While there’s no magic cure for health anxiety, there are plenty of things you can do to manage your symptoms and live a healthy, fulfilling life. Here are a few tips to get you started:

1. Challenge your negative thoughts.

One of the most important things you can do when dealing with health anxiety is to challenge the negative thoughts that are driving your fear. For example, if you’re obsessing over a small rash on your arm, remind yourself that it’s probably just an allergic reaction and not a sign of a serious illness. It can also be helpful to write down your fears and then reframe them in a more positive light.

2. Avoid Googling your symptoms.

When you have health anxiety, it can be tempting to turn to Google for answers about your symptoms. But this usually just leads to more anxiety and more worries about potential illnesses. If you need reassurance about your health, talk to a trusted friend or family member instead of using the internet as your primary source of information.

3. Practice relaxation techniques.

Relaxation techniques like deep breathing and progressive muscle relaxation can help reduce stress and lower anxiety levels. These techniques are easy to learn and can be done anywhere, so they’re perfect for managing health anxiety on the go.

4. Get regular exercise.

regular exercise is not only good for physical fitness; it also has psychological benefits that can help reduce anxiety levels. Exercise releases endorphins that have mood-boosting effects, helps improve sleep quality, and gives you a sense of accomplishment and control over your body — all of which can be helpful in managing health anxiety. Just make sure not to overexercise, as this can actually make anxiety symptoms worse.”

Prevention of health anxiety

There are many things you can do to prevent health anxiety from taking over your life. Here are some tips:

1. Get regular checkups and screenings. This will help you catch any potential health problems early, before they have a chance to become anxiety-inducing.

2. Manage your stress levels. Stress can trigger or worsen health anxiety, so it’s important to find healthy ways to cope with stressors in your life.

3.Eat a healthy diet and exercise regularly. Both of these things help improve your physical health, which can in turn reduce your anxiety about your health.

4. Avoid drinking excessive amounts of caffeine and alcohol, as both can increase anxiety levels.

5. Practice relaxation techniques such as deep breathing or meditation. These can help calm your mind and body when you’re feeling anxious.

6. Seek professional help if your health anxiety is impacting your quality of life or causing you significant distress. A therapist who specializes in anxiety disorders can help you learn healthy coping mechanisms and manage your anxiety in a more effective way.


If you find that your health anxiety is impacting your quality of life, it’s important to seek professional help. A therapist can help you understand your anxiety and provide tools to help you manage it. Cognitive-behavioral therapy is an effective treatment for health anxiety. This type of therapy can help you change the way you think about your health and learn how to cope with your anxiety in a healthy way.


If you’re struggling with health anxiety, know that you’re not alone. Health anxiety is a real and valid form of anxiety that can be debilitating for those who experience it. The good news is that there are resources available to help you manage your health anxiety and get back to living your life.

Here are a few resources that may be helpful:
-The Anxiety and Depression Association of America offers a list of helpful tips for dealing with health anxiety.
-The National Institute of Mental Health provides information on the causes and symptoms of health anxiety.
-PsychCentral offers a list of 10 ways to deal with health anxiety.
-WebMD provides an overview of health anxiety and its treatments.

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