Health Anxiety 101: My Experience and Tips for Coping
By: Ryerson Smash
Tags: Support, Health, Mental Health, Awareness, Wellbeing

It’s 4am, and I’m jolted awake by the strangest sensation — an intense throbbing in my big toe.

It wasn’t going away, I’d never experienced anything like it before, and the fact that woke me up seemed like a bad sign. So obviously, I turn to Google, and I’m bombarded with an endless list of toe ailments and in no time, I’m convinced that I have one of them. I vaguely remember drifting off to sleep with the thought that I could need minor surgery, according to some source on the internet…

It turned out to be a minor irritation that went away in a couple of days. So, I cleared my extensive Google search history, put away my Band-Aids and Polysporin, and moved on with my life. That is, until the next suspicious bug bite or muscle twitch.

I felt silly for thinking anything more was wrong in the first place, but at 4am, the concerns felt justified, the bad possibilities were endless, and the threat to my health felt real. This was just one example of the many times I have experienced health anxiety.

What is Health Anxiety?

Health anxiety, also known as hypochondria, is the unpleasant intersection of physical and mental health. It usually starts small — a random sensation, hearing about a new illness, or another source of stress. Then it becomes a fixation, and you’re unable to shake the thought that something could be wrong with you. You can become hyperaware of your body and constantly check on the thing that’s bothering you or actively look for symptoms that fit the ailments you’re worried about. Additionally, if you experience physical symptoms of anxiety, they can be interpreted as further proof that something is wrong. The diagram below, from this amazing self-help guide to health anxiety, sums it up best.

In the middle of a pandemic, it’s no surprise that more people are experiencing health anxiety. Coming out of allergy season and entering cold and flu season, common symptoms of other afflictions are being confused with COVID-19. Constantly hearing more news about the virus, regular updates on case numbers, and first-hand horror stories from those who have contracted COVID-19 can also be contributing factors to health anxiety in these times.

I’ve experienced health anxiety at various points in my life at varying levels of intensity, so I’ve learned some pretty good strategies for coping with it. Everyone experiences health anxiety differently, to varying extents, and has different methods of coping. The objective is to break the vicious cycle in whatever way works best for you.

Listen to Logic

So much of health anxiety is based on fear and irrational thoughts. Everything might seem terrifying as you’re experiencing it, but from a logical perspective, there’s usually a complete lack of justification for concern. Listening to logic can look like different things. It may mean a grounding exercise, where you get back in touch with your own body and identify what physical symptoms you’re actually experiencing.

It can mean comparing the symptoms you’re experiencing with the likelihood that they’re actually something to worry about. If you’ve barely left the house in two weeks and have been following all of the public health guidelines, is it more likely that your sneezing is COVID-related (not a common symptom of the virus, by the way), or simply an allergy symptom from the giant pile of leaves you were raking this morning?

By its nature, health anxiety makes it difficult to ignore even the most unlikely possibilities. But analyzing a situation with logic can get you out of a panicked state where everything seems doomed, and able to neutrally identify and evaluate your symptoms.

Don’t Google!

The internet is never the best source for medical advice, but when you’re experiencing health anxiety, it is hands down the worst source. When I symptom search, I gravitate towards the worst-case scenarios and the least likely possibilities. I can remember Google giving me health anxiety and worsening it, but not once can I remember it making my health anxiety better.

The temptation to Google your symptoms can be so strong, but it’s very unlikely that you’ll walk away from the dreaded search engine with any concrete knowledge or conclusions about the symptoms you’re experiencing. It’s even more unlikely that it’ll bring you any comfort. I’ve Googled everything from your run-of-the-mill sore throat to random sensations like “numb earlobe” or “noticeable vein in finger.” So I feel like I have some authority to say this: It’s not worth it!

Distraction can work as an alternative to this. Anxiety in any form tends to make your mind fixate on something endlessly. It obviously isn’t a cure-all solution, but sometimes distracting yourself by getting engrossed in another task can slow down or stop a harmful spiral of thoughts. This could look like so many things: picking up a book, watching TV, or talking to someone.

Trust your Body, Seek Help

When in doubt, trust your gut. Luckily, my experience with health anxiety has mostly involved minor symptoms that don’t last long. But if you can’t shake your concerns that something is wrong, getting definitive answers from a medical professional is the way to go. Even if it feels like something small or silly, there’s nothing to be ashamed of when it comes to your health — both mental and physical. However, for some with more serious forms of health anxiety, seeking reassurance from a doctor only temporarily relieves health anxiety, and leads to a cycle where you rely on that reassurance to function.

Like any other mental illness, you can also seek professional advice or treatment for dealing with health anxiety. You deserve to have peace of mind when it comes to both your mental and physical health.

Ultimately, health anxiety is just your brain trying to look out for your body, with the message sometimes getting a bit lost in translation. I still experience health anxiety, but I’ve learned how to live with it and tell it who’s boss.

By: Annemarie Cutruzzola