Health Anxiety

Hey @GooseGoosse ,

Health anxiety is something I have struggled with a lot too - it sucks. I used to get it a lot for moles and for heart concerns. What has been good for me is to see doctor, voice all my questions and concerns, and then take their word for it (at least for a while - I'll admit to getting the same spot looked at by different people with a few years between). For example, I have a spot on my leg that I always felt was suspicious. I had it checked and when they said it wasn't a concern, I asked them why it wasn't a concern and what would make it a concern, to help me feel reassured and to know what would be worth getting checked out in future. Same with heart stuff - several people have looked at my heart and told me that it is healthy. I asked them directly if I could ignore subsequent palpitations or pains, and they said yes I can ignore them (NOT saying you should ignore anything based on my experience, but saying that my dr assessed my personal situation and said that in my case the symptoms I was concerned about do not seem to be linked to anything dangerous). So then whenever I'd get pains that were similar to what I'd had in the past I could remember his assurance. Also, the more that I've had without any consequences, the easier it is to reassure myself that it is temporary and not that I am having a heart attack. Don't know which stage you are at in terms of how many times you have had your symptoms checked, so my advice may or may not feel applicable there. 

I think another key thing that is helpful is to put your energy into things that are positive for your health. You could just look at it from a perspective of being generally healthy, or even remind yourself that if you do end up with a disease/issue, you are helping to give your body the best chance of healing itself. The last year or two I've had much more of a focus on the positive things I can do for my body - exercise, eating an array of healthy foods, meditating, less screen time, learning new things - rather than focusing on anything that may be 'wrong' with my body. I feel so much healthier now and feel like I barely ever get sick, when I used to get sick a often. 

I also have a perspective shift that I found helpful, but I am concerned that it might sound scary, so I won't say it in this initial response. But what do you think of what I have said already? And what kind of things do you like to do to help yourself when it's really weighing on your mind? 

Again, I know how it feels to be obsessing about your health - it has been a big thing in my life and it's awful. But I am doing much better with it now, and I'm very hopeful that your experience with it will get better too! 💛

Hey, first off, welcome! I’m really glad you reached out and shared that. It sounds incredibly tough, and I totally hear you on how those fears about your health can just spiral, even when you know it’s not rational. Losing your dad must’ve been a huge blow, and I can see how that would make you hyper-aware and anxious, especially with a family history like that.

It’s totally understandable to feel stuck in that cycle, where even though you know deep down it’s just anxiety, it still feels so real. The fact that you’re aware of it, though, is a really important first step. You’re already ahead of the game by recognizing the pattern!

I know it’s easier said than done, but when those anxious thoughts pop up, try to take a moment and breathe—acknowledge them without letting them take over. Maybe even ground yourself by focusing on something tangible, like the feeling of your feet on the floor or taking a few deep breaths to reset. It’s about giving yourself that little space to not immediately react to the fear. It won’t change overnight, but that kind of practice can build up over time.

Also, do you have any coping strategies that help when you’re feeling overwhelmed, like journaling, talking to someone close to you, or even physical activities to take your mind off things? Sometimes having a go-to strategy in your back pocket can help when that anxiety starts creeping in.

If you’re up for it, speaking to a professional about it can also be super helpful, too. Therapy or even just someone to talk things through with can help break down some of those patterns. But honestly, just remember that you’re not alone in this, and it’s okay to have those days where it feels like a lot. You deserve to feel supported in your journey!

Sending you a lot of understanding and good vibes. You’ve got this, one step at a time. 😊

Hi @GooseGoosse - welcome to ReachOut! I'm sorry to hear that you've been struggling with health anxiety which has worsened over time. Health anxiety is common, but I can imagine that witnessing close family members experience problems related to health could exacerbate this anxiety. 

I think that the difficult thing with health anxiety is knowing when your concern is real and valid, versus when it is your anxiety making you hyper-vigilant or overly concerned. I hear that you're having problems with anxiety about whether moles are normal or potentially hazardous, and this is causing a lot of frustration for you. One thing that I have found helpful in dealing with health anxiety is to think to myself "how would someone without health anxiety respond to this?". I put myself in the shoes of someone who does not experience health anxiety, who cares about their health but is not overly hyper-vigilant about it. For example, if you notice a mole and find yourself thinking "oh no what if this is cancer, this could be the end, I better get it checked", try to challenge this thought by thinking about how someone else may respond in this situation. They would probably say "okay this could be concerning, I'll note it down to mention to my doctor when I next see them but for now I know it does not look concerning".

You may find yourself ruminating about your health concerns, and I would recommend noticing when these thoughts start popping up and saying to yourself "yep, thanks mind for reminding me but I know this is realistically not a big concern". This is obviously easier said than done, but it's worth a try so that you don't get stuck in these anxious cycles. 

I would also recommend reaching out for help, perhaps from a psychologist if possible, to work through your health anxiety. 

Also, don't beat yourself up for having these thoughts that you know are irrational - as I said, health anxiety is common and it is understandable based on your past experiences. I wish you all the best!