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What is health anxiety and how to manage it?

What is health anxiety and how to manage it?

Health anxiety is when you spend a lot of time worrying about your health, often fearing you have or will develop a serious illness - even when tests show you’re well.

It can affect your mind, body, and daily life, but there are practical ways to manage it and support available.

Understanding health anxiety

Health anxiety is a recognised anxiety disorder. It means you’re often preoccupied with thoughts about your health, sometimes convinced you’re seriously ill despite reassurance from doctors. It sits alongside other anxiety conditions, such as generalised anxiety disorder and panic disorder.

I became convinced that I had a very serious, terminal illness. I felt the GPs weren't listening to me. Even when they told me they weren't concerned about my symptoms, I struggled to believe them.

Izzy, who lives with health anxiety Izzy, who lives with health anxiety

How health anxiety affects you

Mental effects of health anxiety

Racing thoughts about your health
Trouble concentrating
Feelings of dread or panic
Irritability and being on edge
Sleep problems and appetite changes
Wanting to escape or feeling disconnected

Physical effects of health anxiety

Sweating, rapid breathing, or hot flushes
Dry mouth, shaking, or a fast heartbeat
Tiredness, dizziness, or stomach aches

Impact on daily life

Disrupts routines
May lead to avoiding certain places or situations
Can contribute to depression if not addressed

Everyone’s experience is unique. Some people have mild symptoms, while others find health anxiety overwhelming. The fear can linger long after any real threat has passed, and anxiety attacks can feel sudden and intense.

Health anxiety has always been a quiet passenger in my life lingering in the background, whispering ‘what ifs’ and worst-case scenarios. But I never truly understood the weight of it until it began to take over.

Rebecca Rebecca

How to manage health anxiety

1. Mindfulness and meditation

Mindfulness helps you focus on the present moment, rather than worrying about what might happen. By practicing mindfulness or meditation, you can learn to notice anxious thoughts without letting them take over.

This can reduce the intensity and frequency of worries about your health. For example, using a guided meditation app for ten minutes each morning can help you start the day feeling calmer and more in control.

2. Regular exercise

Exercise is a proven way to lower anxiety. Physical activity releases endorphins, which are chemicals in your brain that boost mood and help you feel more relaxed.

Even a short daily walk or gentle yoga can make a difference. Regular movement can also help you sleep better and give you a sense of routine, which is especially helpful if health anxiety disrupts your day.

3. Deep breathing techniques

When you feel anxious, your breathing can become shallow and fast. Deep breathing exercises, such as box breathing, help slow your heart rate, and calm your nervous system. Practicing deep breathing when you notice anxiety rising can help you feel more grounded and in control. Over time, this can make anxiety attacks less intense and easier to manage.

4. Cognitive-Behavioural Techniques (CBT)

CBT is a talking therapy that helps you recognise and challenge unhelpful thoughts. If you often think the worst about your health, CBT can teach you to question these thoughts and replace them with more balanced ones. For example, instead of thinking “I must have a serious illness,” you might learn to say, “I’ve had a check-up and I’m healthy.” This shift in thinking can break the cycle of anxiety and help you feel more confident in your wellbeing.

5. Take breaks and set boundaries

Health anxiety can be exhausting, especially if you’re constantly searching for reassurance or checking symptoms. Taking regular breaks and setting boundaries, like limiting how often you look up symptoms online, can help you recharge and reduce stress. Setting clear boundaries at work or home can also protect your mental health and prevent burnout.

6. Practice gratitude

Focusing on what’s going well in your life can help shift your attention away from worries. Keeping a gratitude journal, where you write down three things you’re thankful for each day, can boost your mood and help you see things more positively. Over time, this practice can make it easier to manage anxious thoughts.

7. Maintain a balanced diet

What you eat can affect how you feel both mentally and physically. Eating regular, balanced meals with plenty of fruit and vegetables can help stabilise your mood. Avoiding too much caffeine and sugar can also prevent spikes in anxiety.

8. Sleep hygiene

Good sleep is essential for managing anxiety. Try to go to bed and wake up at the same time each day, and avoid screens before bedtime. Creating a relaxing bedtime routine, like reading or listening to calming music, can help you fall asleep more easily. Better sleep can make it easier to cope with stress and reduce anxious thoughts.

9. Connect with others

Talking to someone you trust about your worries can make a big difference. Whether it’s a friend, family member, or therapist, sharing your feelings can help you feel less alone and more supported. Joining a support group, either in person or online, can also connect you with others who understand what you’re going through.

10. Seek professional help if needed

If health anxiety is affecting your daily life, it’s important to seek help from a healthcare professional. They can offer treatments like CBT or medication if needed. Getting professional support can help you find effective ways to manage anxiety and improve your quality of life. Remember, asking for help is a sign of strength, not weakness.

By building these habits into your routine, you can take positive steps towards managing health anxiety and improving your wellbeing.

The Rethink website's information on anxiety disorders helped me to understand more about how varied anxiety can be and the different forms it can take. Health anxiety was something I discovered.

Izzy Izzy