Health anxiety is a common psychological condition characterized by persistent and excessive fear of having a serious or life-threatening illness, even in the absence of medical or clinical evidence of an underlying physical problem.
اضافة اعلان
[Do you imagine you are ill? Here are the symptoms and treatment options.]
This anxiety often develops into a vicious cycle that drains a person’s mental and physical energy as a result of catastrophically interpreting normal bodily sensations.
In a report by the BBC, clinical psychologist Dr. Kirren Schnack explains that health anxiety manifests in recurring behaviors aimed at seeking reassurance and safety. These include constantly and compulsively checking the body, such as repeatedly measuring body temperature or blood pressure, and continually turning to the internet and search engines to investigate symptoms.
The condition can also take the opposite form of avoidance, in which a person completely refrains from consulting doctors out of fear that their worst suspicions will be confirmed. Alternatively, they may begin to act as though they are ill by stopping exercise and limiting physical activity.
To manage health anxiety effectively, specialists recommend following a behavioral and therapeutic plan based on several key strategies:
1. Challenge catastrophic thinking
Train your mind to look for logical and benign explanations for physical sensations. Back stiffness, for example, may result from poor sitting posture rather than indicate a serious illness.
2. Limit reassurance-seeking
Set firm time limits and avoid repeatedly asking people around you or searching online for the meaning of symptoms, as this can reinforce the cycle of doubt.
3. Channel anxious energy
Engage in short bursts of physical activity to help manage excess adrenaline and cortisol released by the body’s stress response.
4. Use sensory grounding techniques
Redirect your attention through strong sensory stimuli, such as touching an ice cube or tasting something sour, to interrupt the flow of obsessive thoughts.
5. Practice deep breathing
Take a long breath in through your nose, followed by an additional short inhale, then release a deep, slow exhale through your mouth to help restore balance to the nervous system.
Finally, experts recommend consulting a general practitioner if a symptom is new, concerning and has not subsided within two weeks, while avoiding excessive online symptom searches without medical guidance.
