My chest feels tight – am I having a heart attack? I have this weird bump on my skin – is it cancer?

Most of us have had thoughts like this at some point, which is understandable given that we all live in vulnerable bodies and health is not a guarantee. Yet for some, these types of thoughts are frequent, persistent, and/or intense enough that they negatively impact the ability to live life.

What is Health Anxiety and Do I Have It?

Health anxiety could be thought of broadly as worry, fear, or distress related to real or potential health concerns. Health anxiety is not itself an official diagnosis, but there are several diagnoses that capture features of it.

Illness Anxiety Disorder involves, “Preoccupation with having or acquiring a serious illness” (DSM V). Individuals with this diagnosis do not actually have physical symptoms or, if they do, the symptoms are mild. Individuals with Illness Anxiety Disorder can fall into two categories: care-seeking and care-avoidant. Those who are care-seeking pursue frequent and often excessive medical care (e.g., doctor visits, tests, procedures) while those who are care-avoidant stay away from medical care.

Somatic Symptom Disorder occurs when one or more physical symptoms are present and there is a high level of mental distress around them. individuals experiencing Somatic Symptom Disorder may exhibit recurrent and disproportionate thoughts about the seriousness of their symptoms, high anxiety about their health symptoms, and unwarranted amounts of time dedicated to symptoms or health concerns (DSM V).

Health anxiety can also show up in Generalized Anxiety Disorder. Generalized Anxiety is characterized by frequent, persistent, and difficult to control worry related to a number of different events, activities, or possibilities (DSM V). For some people with Generalized Anxiety, health (personal and/or that of loved ones) can be a prominent worry theme.

Again, occasional thoughts related to health concerns are common. To consider any of the above diagnoses, the health-related anxiety has to be frequent and severe enough that it significantly disrupts a person’s life and functioning.

What You Can Do

Health anxiety can be particularly challenging because its triggers are internal. Our bodies experience numerous sensations throughout the day, which gives ample opportunity for the anxiety to be activated or worsened. If you find yourself trapped in this cycle, here are some things to think about:

• Consider cause/effect and probability. When we are prone to anxiety, our minds tend to automatically jump to worst-case conclusions. So, if you experience a headache, you might be more likely to think you have a brain tumor than that you haven’t had enough water to drink or have been staring at a screen for too long.

For any given symptom that might alarm you, ask yourself if there is a simple explanation for it before you spiral. Even if there is not an obvious reason for the symptom, take probability into consideration. If you have a cough, it is much more likely that you have a low-risk respiratory infection like a cold than lung cancer.

• Step away from Google. It is so human to turn to Google when something is worrying us. But has googling symptoms ever actually made you feel better? For the vast majority of people, it has not.

If we are googling a symptom, it is generally because we already feel like it might be scary or dangerous. Our confirmation bias (a tendency to confirm the beliefs we already have) will likely then kick in with any information we consume. So even if the internet tells you it is probably nothing, you are likely to latch onto the tiny footnote that suggests it could be something serious.

• Engage in healthy distraction. Anxiety itself can manifest physically, such as through chest tightness, difficulty breathing, or dizziness. Staying internally focused can create a negative feedback loop of observing physical experiences and rising anxiety. Try turning your attention instead to something you find to be mentally engaging that is external, like a conversation with someone you enjoy, playing with a pet, working (if it is work hours), or a creative outlet.

• Seek therapy. Health-related anxiety, like any form of anxiety, is very treatable. If you feel like your anxiety is disrupting your life, explore how anxiety therapy could be helpful to you.

All in all, experiencing occasional health-related worries or anxiety is not unusual. But if this is a regular occurrence, and particularly if it is interfering with your ability to do the things you want to do, it’s wise to intervene. Unsure about whether you have anxiety or if it is problematic? Connect with me today to get clarity and learn about your options.

Source: American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).