7 Best Steps to Stop Health Anxiety

Have you ever found yourself lying awake at night, heart racing because you noticed a new freckle or felt an unexpected twinge? That overwhelming urge to Google every little symptom, each search making your worry grow stronger? I get it – health anxiety can feel like being trapped in a cycle of "what-if" thoughts that just won't quit.

Here's what I want you to know right now: those feelings are real, they're valid, and you're not alone in experiencing them.

Health anxiety isn't just being "a worrier" or "overthinking things" (and anyone who's dismissed your concerns with those phrases doesn't understand what you're going through). It's that constant background hum of worry that turns every body sensation into a potential threat:

• That small headache? Your mind might immediately jump to worst-case scenarios
• A new mole? You might find yourself checking it multiple times a day
• A slight cough? You could spend hours researching possible causes

And the most frustrating part? Knowing that this anxiety might be "excessive" doesn't make it any easier to manage. In fact, that awareness can sometimes add another layer of stress – now you're worried about worrying too much.

You've probably heard all the standard advice:

• "Just stop googling symptoms"
• "Try not to think about it"
• "Relax and it will go away"
• 
  

But here's the truth: if it were that simple, you wouldn't be reading this right now. Health anxiety isn't about logic – it's about feeling safe in your own body again.

Now, let's discuss them more in detail.

When you have health anxiety, you might start worrying about every little sensation in your body. This makes you think a lot and feel more anxious. It can start with something small, like a headache symptom, and then your attention focuses too much on it. To stop this, try doing something different to take your focus away. Instead of lying in bed and thinking, do an activity like cleaning, gardening, or hiking. These simple things can help stop your worrying thoughts. Try drawing, painting, or watering plants. Set a small goal and focus on finishing the task. This can help you feel better and stop the cycle of worry.

If worry and anxiety affect your daily life, asking for help is essential. A mental health provider can give you support for both your physical and psychological health. They can make a plan to help you feel better, including medication or lifestyle changes. A specialist can also suggest ways to de-stress and suggest some activities that keep you healthy. These activities can help you feel better and enjoy life more. Keeping up with these habits will protect your health in the future. So, don’t be afraid to get support and ask for help if needed.

Searching for your symptoms on Google is easy when you feel anxious about your health. But this can make your mind think of scary things and create worst-case scenarios. It can make you feel even more anxious. Instead of Googling, try talking to a friend or a doctor. This will help you see things from a clearer perspective. It can help calm your mind and stop the anxiety.

Also Read: Role of Self-Acceptance in Eating Habits

When you feel anxiety and worry, your thoughts may trick you into thinking you have a severe health problem. You might feel your heart race or your chest tighten and think you are ill. These thoughts are often not true. It’s important to reflect and ask yourself if these worries are based on facts or just your fears. For example, your fast heartbeat may be from anxiety, not a sign of something serious. Try to challenge these negative thoughts and look at them from a different view. You can also talk to a therapist or a psychiatrist to learn more ways to help you change these thoughts.

When you feel nervous or anxious, your body might have new sensations that feel scary or overwhelming. These feelings are normal and usually not harmful. To feel better, you can practice getting used to them. Try things like yoga or stretching to help your muscles feel more relaxed and engage in a healthy way. With time, you will feel more comfortable with these new feelings, and they won’t scare you as much.

Listening to music can help calm your mind and distract you from worries. It may seem simple, but it can help. You can focus on the lyrics or the instruments in the song. When you listen mindfully, you stay in the present moment and forget about stress. Try to visualize the sounds and pay attention to each part of the music. This can be a good exercise for your mind and help you relax.

Try to keep a routine, even if you feel anxious. Go to sleep and wake up at the same time every day. This helps your body feel better. Stay in touch with friends and family, even if it’s hard. Make sure to spend time with people and do things you enjoy. Doing creative activities can also help you feel good. Keep moving forward with your day, even if it’s small steps. It will help you feel more emotional balance and control.

Taking care of your health means paying attention to your body and mental health. Feeling worried or having pain and discomfort is normal, but these don’t always mean something is wrong.

By managing your symptoms and not letting them control you, you can feel better. If you focus on your physical and mental health, you can handle any changes in your body healthily. Remember, it’s essential to ask for help if you need it, so if you need my consultation, you can contact me by clicking here.

With Love,

Pempi 💖