That flutter in your chest, the persistent headache, the unusual sensation you’ve never noticed before. For many people, these everyday bodily experiences pass by unnoticed or are quickly dismissed. But for those experiencing health anxiety, they can trigger a cascade of worry that feels impossible to switch off. You might find yourself researching symptoms online, seeking constant reassurance from loved ones, or avoiding medical appointments altogether for fear of receiving devastating news.
Health anxiety, sometimes called illness anxiety or hypochondriasis, affects more people than you might imagine. It’s characterised by persistent worry about having or developing a serious illness, despite medical reassurance or minimal symptoms. This isn’t simply being concerned about your health, it’s when the worry becomes so intense that it interferes with daily life, relationships, and wellbeing.
Recognising the Signs of Health Anxiety
Health anxiety manifests differently for each person, but common patterns include:
• Constantly checking your body for signs of illness or changes • Frequent internet searches about symptoms or medical conditions • Seeking repeated reassurance from family, friends, or healthcare professionals • Avoiding medical appointments, health programmes, or conversations about illness • Physical symptoms like increased heart rate, sweating, or nausea when thinking about health • Difficulty concentrating on work or activities due to health-related worries
Many people with health anxiety describe feeling caught in a cycle: the more they focus on potential symptoms, the more anxious they become, which can actually create or worsen physical sensations, leading to even greater worry.
Why Health Anxiety Develops
Understanding why health anxiety occurs can help reduce self-criticism and shame. Several factors often contribute:
Previous traumatic medical experiences, either personal or witnessed, can heighten sensitivity to health concerns. Sometimes a significant illness in the family or losing someone to illness can trigger ongoing worry about your own health. Additionally, periods of high stress can make us more aware of bodily sensations and more likely to interpret them negatively.
Personality traits like perfectionism or a tendency towards worry can also play a role. Some people naturally have more sensitive nervous systems, making them more aware of bodily changes. The constant stream of health information in media and online can also fuel concerns, particularly when we encounter frightening statistics or dramatic health stories.
Breaking the Worry Cycle
One of the most helpful approaches involves learning to respond differently to worrying thoughts and bodily sensations. Instead of immediately assuming the worst, try observing the thought without judgement. Notice phrases like “What if this is serious?” or “I should check this symptom again” and remind yourself that thoughts are not facts.
Creating designated “worry time” can be surprisingly effective. Set aside 15 minutes each day to write down health concerns, then consciously redirect attention to other activities when worries arise outside this time. This helps contain anxiety rather than letting it dominate your entire day.
When you notice yourself body-checking or symptom-searching online, pause and engage in a grounding activity instead. This might involve focusing on your breath, naming five things you can see around you, or engaging in a physical activity that requires concentration.
Building a Healthier Relationship with Your Body
Learning to trust your body again takes time and patience. Start by practising general wellness activities that help you feel more connected to your body in positive ways. Regular gentle exercise, mindful eating, and adequate sleep can help you tune into your body’s natural rhythms rather than constantly scanning for problems.
Consider keeping a brief daily journal noting your mood, energy levels, and any physical sensations without judgement. Over time, this can help you recognise patterns and understand your body’s normal variations rather than viewing every change as concerning.
When to Seek Professional Support
If health anxiety is significantly impacting your daily life, relationships, or ability to function, professional support can make a tremendous difference. Cognitive Behavioural Therapy (CBT) has strong evidence for helping with health anxiety, as it helps identify and change unhelpful thought patterns and behaviours.
At The Tunbridge Wells Psychologist, we understand how exhausting and isolating health anxiety can feel. Working with a psychologist can provide you with personalised strategies to manage worry, rebuild confidence in your body’s signals, and develop a more balanced perspective on health concerns.
Remember, seeking help for health anxiety is a sign of strength, not weakness. With the right support and strategies, it’s entirely possible to reduce the grip that health worries have on your life and rediscover peace of mind. If you’re struggling with health anxiety, consider booking a consultation to explore how therapy might help you move forward.
