Health anxiety is more common than many people realise.
Around 5–10% of people experience clinical health anxiety (also known as illness anxiety disorder), while up to 25% of people experience milder health worries at some point in their lives. It often increases during stressful life events, after illness, or when someone close to us becomes unwell.
People with health anxiety tend to worry excessively about their health or physical symptoms. Even normal bodily sensations can feel alarming, leading to repeated checking, reassurance seeking, or searching online for answers.
Anxiety is a natural response to perceived threat. However, when worry becomes constant or overwhelming, it can begin to affect daily life and emotional wellbeing.
Why does health anxiety develop?
Health anxiety can be triggered by a range of experiences, including:
- Personal illness or a family health scare
- Loss of a loved one
- General anxiety or panic symptoms
- Growing up in a family where health was a frequent concern
- Exposure to distressing health information online
- Feeling a lack of control during uncertain times
Physical symptoms of anxiety, such as a racing heart, dizziness or nausea, can then increase worries about illness, creating a cycle that feels difficult to break.
A common misunderstanding
Many people with health anxiety do not realise that anxiety is the main issue. Thoughts such as “Something must be wrong with me” can feel very convincing. However, repeated checking, researching symptoms online, or seeking reassurance can unintentionally keep the anxiety going. The good news is that health anxiety is very treatable, and support is available.
5 ways to manage health anxiety
1. Acknowledge how you feel
Noticing and naming your thoughts and emotions can help reduce their intensity. Anxiety often becomes more manageable when it is recognised.
2. Limit exposure to health-related information
Constantly reading medical news or searching for reassurance online can increase worry. Try limiting how often you check health information and focus on reliable sources.
3. Reduce symptom searching online
Searching symptoms on the internet often leads to worst-case scenarios, which can increase anxiety rather than relieve it.
4. Challenge unhelpful thoughts
Cognitive Behavioural Therapy (CBT) teaches that thoughts are not always facts. Try asking yourself:
What evidence supports this worry?
Is there another possible explanation?
What would I say to a friend in this situation?
Developing more balanced thoughts can help reduce fear.
5. Maintain a regular routine
Keeping a consistent sleep schedule, staying connected with others, and engaging in enjoyable activities can support emotional wellbeing and reduce anxiety.
Getting support for health anxiety
If health anxiety is affecting your daily life, professional support can help you understand your symptoms and develop effective coping strategies.
Cognitive Behavioural Therapy (CBT) is an evidence-based approach that can help you:
- understand anxiety patterns
- reduce reassurance-seeking behaviours
- manage intrusive thoughts
- feel more confident about your health
If you would like support with health anxiety, anxiety symptoms, or wellbeing, you can get in touch via our contact form: https://www.ictherapies.co.uk/contact/
