Health Anxiety Explained
Health anxiety, also known as illness anxiety disorder, is a condition characterized by excessive worry and fear about one's health, even in the absence of any real physical illness or symptoms. It is a type of anxiety disorder that can significantly impact an individual's quality of life and lead to numerous physical and psychological symptoms.
People with health anxiety may constantly monitor their bodies for signs of illness, repeatedly visit doctors or medical professionals, and seek reassurance from family and friends. They may also engage in excessive cleaning, avoiding contact with others, and making drastic lifestyle changes to prevent illness.
The prevalence rate of health anxiety is estimated to be around 4-5% of the general population, with women being more likely to develop the disorder than men. Health anxiety can occur at any age, but it is most commonly diagnosed in middle age.
Other names commonly used to refer to health anxiety include hypochondria, illness phobia, and somatic symptom disorder. While the term hypochondria was previously used to describe this disorder, it has fallen out of favor in recent years due to its negative connotations and lack of accuracy.
In the context of the COVID-19 pandemic, it is natural for people to experience some level of anxiety about their health. However, it is unclear whether health anxiety as a diagnosable disorder has increased or decreased during the pandemic. Some individuals may have developed health anxiety as a result of the pandemic, while others who already had the disorder may have experienced worsening symptoms.
It is essential to seek professional help if you are experiencing symptoms of health anxiety. Treatment options may include therapy, medication, and self-help strategies, such as relaxation techniques and stress management. With appropriate treatment, individuals with health anxiety can learn to manage their symptoms and improve their quality of life.
Five Practical Tips to Cope with Health Anxiety
Living with health anxiety can be challenging, but it's important to know that there are ways to cope with the disorder. Here are five strategies that may help individuals manage their symptoms and improve their quality of life:
1. Practice Mindfulness and Relaxation Techniques
Mindfulness and relaxation techniques can be helpful in managing health anxiety. Activities such as yoga, meditation, and deep breathing exercises can help to reduce stress levels and promote relaxation. By practicing these techniques regularly, individuals can learn to become more aware of their thoughts and emotions, and develop skills to manage them more effectively.
2. Limit Exposure to Health-Related Information
While it's important to stay informed about health-related issues, individuals with health anxiety may need to limit their exposure to health-related information. Constantly checking for symptoms, reading about illnesses online, or watching news reports about health outbreaks can exacerbate anxiety levels. Set a specific time to check for health-related information, and try to limit exposure to it outside of that time.
3. Seek Support from a Mental Health Professional
A mental health professional can provide valuable support and guidance for individuals with health anxiety. Therapy, such as cognitive-behavioral therapy (CBT), can help individuals to identify and challenge negative thought patterns and beliefs, and develop coping strategies to manage symptoms. Additionally, a therapist can provide a safe space for individuals to express their concerns and work towards recovery.
4. Engage in Healthy Habits
Healthy habits, such as exercise, healthy eating, and getting enough sleep, can help to reduce anxiety levels and improve overall health. Exercise releases endorphins, which can improve mood and reduce stress levels. A healthy diet can provide the body with the necessary nutrients to function optimally, while getting enough sleep can promote physical and mental well-being.
5. Stay Connected with Family and Friends
Social support can be beneficial for individuals with health anxiety. Connecting with family and friends can provide a sense of comfort and reassurance during times of stress. Additionally, engaging in social activities can help to distract from anxiety symptoms and promote relaxation.
6. Bonus Tip: Use professional resources
There are clinicians who have established best practices with self help guides. One workbook that some of my clients find helpful is with the Health Anxiety Workbook, which provides a practical guide on how to support one’s experience with health anxiety.
Health anxiety can be a challenging condition to manage, but there are ways to cope with symptoms. Practicing mindfulness and relaxation techniques, limiting exposure to health-related information, seeking support from a mental health professional, engaging in healthy habits, and staying connected with family and friends can all be effective strategies for managing health anxiety.
Greg Roussett NP is a board certified psychiatric mental health nurse practitioner offering treatment for anxiety, depression, and treats clients with health anxiety. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with complex medical problems as well as health anxiety. To book a free consultation, click here.