Welcome to From Anon, Happiful’s monthly agony aunt column that gives you the opportunity to anonymously ask a qualified counsellor for advice and guidance on whatever’s been worrying you lately. This month, one reader asks Jo for help in navigating health anxiety…
How can I manage my health anxiety?
Jo says: When a person is experiencing health anxiety, they are preoccupied with fears of becoming ill. It’s likely you’re checking your body for signs of ill-health, and searching symptoms on the internet. You may avoid people for fear of catching an illness. You might obsess over the slightest dizziness or pain. You might become so sure you’re unwell, you behave as if you are – avoiding activities that you’d normally enjoy. The fearful thoughts can cause symptoms in themselves – racing heart, light-headedness – which are normal, harmless sensations triggered by stress hormones, but they’re taken as signs of illness, leading to more anxious thoughts.
It’s common for people with health anxiety to seek constant reassurance from family, friends, and doctors. This brings relief, but it tends to be temporary. Then the doubts creep back in: ‘What if the doctor missed something?’ ‘What about this new symptom?’ Then the cycle of internet research, self-diagnosis, and reassurance-seeking begins again. It's always a good idea to get persistent symptoms checked by a doctor. But when unfounded health worries impact your life, it might be time to break the cycle.
Looking up symptoms and seeking reassurance are what’s known as ‘safety behaviours’. These are things we believe we must do in order to feel in control. Safety behaviours can include touching wood after an unpleasant intrusive thought, or sitting close to an exit ‘in case something bad happens’. The behaviour is intended to help us, but, in reality, it exacerbates the fear as it confirms the thought rather than challenging it. After all, thoughts are not facts. It may be true that you have a headache, but the thought of it being something serious is a meaning you’ve attached to it – it’s not a fact.
Rather than relying on your safety behaviours, try doing something else. Distract yourself, go for a walk, chat with a friend. Give yourself time to discover that the headache goes away on its own. It might help to write down your thoughts. Create two columns: one to notice the thought, and one to challenge it. For example: ‘I’m worried that a dizzy spell means I’m seriously ill,’ and ‘I had this worry before and I was fine.’ Also, take notice of when the thoughts come – are they worse during times of stress, or when you feel overwhelmed by other things going on in your life? You might benefit from talking through any stresses or other difficulties, either with a trusted person or a counsellor.
Jo Hooper | BA (Hons) Dip. Ther. Couns. MBACP | Jo is an integrative, person-centred counsellor. Learn more about Jo Hooper by visiting her profile on the Counselling Directory.
What's on your mind?
Big or small, old or new, if something has been worrying you, submit an anonymous question to Jo for the chance of seeing it answered in next month’s column.
If you could ask a counsellor anything, what would it be?
From Anon is not a replacement for professional support. If you are struggling, reach out to your GP, or a qualified counsellor on Counselling Directory.
Sign up for regular expert advice
If you’re enjoying From Anon, we think you’ll love our print magazine. You can rely on us to bring you:
✨ Psychotherapist reviewed and approved articles.
✨ A chance to try journaling – scientifically proven to boost wellbeing.
✨ Practical, expert-led tips you can take away and implement today.
✨ Stigma-smashing stories and first-hand perspectives.
And that’s not all. All new six and 12-month subscriptions come with a free copy of our new ‘For Your Eyes Only’ booklet – so you can work through 68 pages of guided journaling and practical advice, as well as enjoy the monthly treat of a beautiful print copy of Happiful delivered straight to your door.
*'For Your Eyes Only' Journal available while stocks last, for UK excluding NI. Coupon applied automatically at checkout. Only available at shop.happiful.com. Ts&Cs apply.
Happiful Magazine is a trading style of Memiah Limited.
Memiah Limited is registered in England and Wales.
