Dealing with Health Anxiety? Here’s How to Take Control

There was a time when every ache, every twinge, every odd sensation in my body sent me spiraling into panic. I’d spend hours Googling symptoms, convincing myself that the worst-case scenario was inevitable. Health anxiety had me on a leash, and I didn’t know how to break free.

If you’re reading this and nodding your head, I want you to know you’re not alone. Health anxiety can be exhausting—it hijacks your thoughts, feeds your fears, and makes it nearly impossible to trust your body. But here’s the thing: it doesn’t have to stay that way. Let me share what I’ve learned from my own journey and how you can start taking control of your health anxiety today.

What Is Health Anxiety?

Health anxiety, also known as hypochondria, is the persistent worry that something is wrong with your health—even when there’s little or no evidence to support it. It’s not just “worrying too much” or “being overly cautious.” For me, it felt like living under a constant shadow of fear, always waiting for bad news.

Health anxiety thrives on uncertainty. It makes you hyper-aware of every sensation in your body and convinces you that those sensations are signs of something serious. And the more you focus on them, the bigger and scarier they feel.

How Health Anxiety Shows Up

Here are some signs you might recognize:

• Frequent symptom-checking: Googling symptoms or looking for reassurance from others.
• Body scanning: Constantly checking your body for anything that feels “off.”
• Fear of doctor visits: Avoiding doctors out of fear they’ll confirm your worst fears—or visiting them frequently for reassurance.
• Overthinking symptoms: Convincing yourself that a headache is a brain tumor or a stomach ache is something life-threatening.

These patterns can feel overwhelming, but the good news is that you can break them.

How to Take Control of Health Anxiety

When health anxiety feels like it’s taking over, the key is to shift your focus and regain control of your thoughts. Here’s what worked for me:

1. Stop Googling Symptoms

This was a big one for me. Every time I Googled a symptom, it only made my anxiety worse. The internet has a way of turning harmless sensations into catastrophic diagnoses.

What to Do: Make a rule for yourself—no symptom Googling. If you’re feeling tempted, distract yourself with something productive, like going for a walk or calling a friend.

2. Reframe Your Thoughts

Health anxiety thrives on worst-case scenarios. For example, I’d feel a headache and immediately think, What if it’s something serious? Instead, I started challenging those thoughts.

What to Do: When you notice a fear popping up, ask yourself:

• Is this thought based on facts or fear?
• What’s the most likely explanation?
• What evidence do I have that supports this fear?

Often, you’ll realize the fear is much less rational than it feels.

3. Practice Body Neutrality

Health anxiety makes you hyper-aware of every sensation in your body. I had to teach myself to stop overanalyzing those sensations and start seeing them as normal.

What to Do: Remind yourself, My body has sensations all the time, and most of them are harmless. Focus on neutralizing your response rather than attaching meaning to every feeling.

4. Set Limits on Reassurance-Seeking

I used to constantly ask loved ones, Do you think this is serious? While it felt helpful in the moment, it actually reinforced my anxiety over time.

What to Do: If you feel the urge to seek reassurance, pause and ask yourself:

• What would I tell a friend in this situation?
• Do I truly need reassurance, or is this anxiety talking?

Learning to self-soothe instead of relying on others can help build confidence in your ability to manage health fears.

5. Focus on What You Can Control

Health anxiety often leaves you feeling powerless. I found that focusing on small, healthy habits gave me a sense of control and eased my fears.

What to Do: Start with simple, positive steps like drinking more water, getting enough sleep, or eating nourishing foods. These actions remind you that you’re actively taking care of your health.

6. Seek Professional Support

One of the most powerful things I did was talk to a therapist. They helped me understand the root of my health anxiety and gave me tools to manage it.

What to Do: If your health anxiety feels unmanageable, don’t hesitate to reach out to a professional. Therapy can help you break free from the patterns that keep anxiety alive.

Why Taking Control Matters

Health anxiety doesn’t just affect your mind—it affects your life. It can keep you from fully enjoying the present, connecting with loved ones, or trusting yourself. Taking control isn’t about ignoring your health or dismissing your fears—it’s about learning to approach them in a healthier, more balanced way.

I know how scary health anxiety can feel, but I also know you’re stronger than it. With the right steps and support, you can take back control.

Let’s Work Together to Break the Cycle

If health anxiety has been running your life, you don’t have to face it alone. I’d love to help you find clarity and confidence in your health journey.

I’m offering a free discovery call, where we’ll:

• Identify the patterns of your health anxiety.
• Explore strategies to help you shift your focus.
• Create a personalized plan to help you feel in control again.

Take that first step and book your free call below. Together, we’ll work on helping you find peace and balance with your health.

Health anxiety might feel overwhelming, but it doesn’t have to define you. You have the strength to face it, step by step. Let’s work together to help you trust yourself and your body again. You’ve got this.