It can be overwhelming dealing with health anxiety as it can lead you into an endless cycle of worrying without doing anything about it. Health anxiety occurs when a person is continually anxious about their health but is unable to make and/or attend their doctor's appointments; health anxiety has been estimated to affect 2-13% of individuals.
Avoid the Internet
The temptation to look up your symptoms on the Internet can seem very appealing; however, it often leads to temporary comfort and worsens anxiety because of misinformation. Licensed psychologist James MacDonald explains, "Vague googling helps us feel better in the short term." If you have to search, ensure that it is from credible sites such as large hospital sites. It will help if you connect again with your values, such as your health.
Create a "Just the Facts" Symptom List
Instead of ignoring symptoms, which can lead to them worsening over time (likened to a "frog in boiling water"), write down a clear, factual list of what you're experiencing. This process can be clarifying and help you acknowledge the reality of your symptoms. Sharing this list with a trusted friend or loved one can provide validation and support. This list will also be invaluable when you do see a doctor.
Accept the Worst-Case Scenario and Live with Uncertainty
As mentioned above, people who suffer from health anxiety usually have a tendency to catastrophize any possible issue that could affect their well-being. To cope with this problem, Dr. MacDonald suggests going to "that mental cliff edge," and taking a look at what will happen on the other side. This exercise can be done under the guidance of a therapist using Cognitive Behavioral Therapy (CBT), which will assist in de-catastrophizing and developing a coping narrative. You can visualize how you would act after getting a diagnosis and what steps you need to do to feel better. Moreover, you can rehearse going to a doctor and all the steps starting from entering the building till the conversation itself.
Take a Companion with You to the Doctor
Being accountable for something is a very powerful tool. It can be used in your case in the form of having your friend or relative with you during the visit to the doctor.
By implementing these strategies, you can begin to manage health anxiety, move past the fear of the unknown, and take the necessary steps to address your health concerns.
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Lily Adam shares lifestyle, wellness, and modern living inspiration, blending fashion with travel, home, and mindful experiences.
