When Worry About Your Health Becomes Too Much

You notice a headache that lingers a little longer than usual. Your heart skips a beat, and suddenly your mind races to the worst possible outcome. You hop online to search your symptoms, and before you know it, you just know something is seriously wrong. Sound familiar? You are not alone.

Health anxiety affects millions of people, and it can feel overwhelming. It can become so consuming that it actually prevents you from taking care of yourself, including avoiding the routine checkups that could give you peace of mind.

“There has been an increase in people seeking mental health services due to anxiety symptoms and concerns,” said José Romero, Director of Therapy Services at Legacy Community Health.

What Exactly Is Health Anxiety?

Health anxiety, sometimes called illness anxiety disorder, or hypochondria, is a persistent worry about having or developing a serious medical condition. According to Fortune Well, an estimated 5.7% of people globally experience this condition, though experts believe it could actually affect more than 10% of the population as many cases go undiagnosed.

The condition often creates a difficult cycle. You might feel a new or unusual sensation in your body and immediately assume it signals something dangerous. As Scientific American explains, research has shown that health anxiety is a real mental health condition, not a character flaw or something you should simply be able to shake off. Understanding this can be the first step toward feeling better.

Why Health Anxiety Seems More Common Now

If you feel like anxiety is everywhere these days, you are right. Loma Linda University Health reports that anxiety disorders have been rising steadily, especially among young adults. Several factors contribute to this trend, including economic pressures, social media, and the aftermath of the COVID-19 pandemic.

The internet plays a big role, too. There’s even a term for it: cyberchondria. This refers to the habit of spending excessive time researching symptoms online, which often makes anxiety worse rather than better. As Women’s Health notes, people who already have health anxiety tend to feel more worried after checking their symptoms online, not less. The search for reassurance becomes a loop that feeds the fear.

Signs You Might Be Experiencing Health Anxiety

Health anxiety shows up differently for different people, but some common signs include:

• Constantly checking your body for symptoms or physical oddities (breathing, heartbeat, skin blemishes)
• Repeatedly asking others, including medical professionals, for reassurance about your health
• Spending hours researching illnesses online
• Avoiding activities or places because you fear getting sick.

Some people also skip medical appointments altogether because they are terrified of receiving bad news. Ironically, avoiding a doctor can prevent you from getting the care and reassurance you actually need.

Practical Ways to Manage Health Anxiety

The good news is that health anxiety responds well to treatment. Cognitive behavioral therapy, often called CBT, has proven to be really effective.

“A therapist can help identify and practice CBT skills that can help recognize, reduce, and/or manage symptoms that may show up when seeking or obtaining care,” Romero said. “Some of these skills include pinpointing and challenging irrational thoughts about health and modifying problematic behaviors.”

Some people also benefit from medication, and research suggests that combining therapy with medication can produce the best results for many patients.

There are also steps you can take on your own.

• Setting time limits on symptom searching can help break the cycle.
• When anxious thoughts arise, try acknowledging them without immediately acting on them.
• Grounding techniques like deep breathing can help calm your nervous system in moments of panic.
• Physical activity, even a simple walk, can also help reduce anxious feelings.
• Develop and stick to regular eating and sleeping habits as much as possible.

Some people need extra support. “If you are noticing that self-help strategies are no longer enough, it may be time to seek professional help,” Romero said.

Building a trusting relationship with a health care provider you feel comfortable with can make a big difference.

“A caring, supportive provider can help you understand both your symptoms and treatment options,” Romero said.

You Do Not Have to Face This Alone

Whether you need reassurance, a referral to a behavioral/mental health specialist, or simply a compassionate listener, Legacy wants to help.

Legacy is one of the country’s largest Federally Qualified Health Centers (FQHCs), with integrated physical and mental health services all in one place. Getting started is straightforward. Simply contact us or discuss your concerns with your primary care provider.

“Based on identified symptoms and concerns, a virtual or in-person appointment with a behavioral health provider is a next step,” Romero said.

Routine checkups are one of the best tools we have for maintaining good health and catching problems early when they are most treatable. If anxiety has been keeping you from scheduling that appointment, reach out. Together, we can create a care plan that addresses both your physical and mental health needs. You deserve to feel confident about your health, not controlled by fear.