Dealing With Health Anxiety: 12 Tips On How To Stop Being A Hypochondriac

Linda Guerrera Article published Oct 31, 2023 Article updated Dec 01, 2023

Hypochondria is a health anxiety disorder. A hypochondriac is someone who is constantly worried that they will become sick or have a serious illness despite experiencing mild symptoms or none whatsoever. They will also have anxiety even when there is no medical evidence of any disease or health condition at all.

While most people go about their day not paying attention to normal body sensations, hypochondriacs often misinterpret these as a sign of a severe health condition. This excessive worry can severely impact their daily lives and cause a lot of anxiety. It can interfere with work, relationships, and most aspects of life.

Is Hypochondria a Health Issue?

Hypochondria is a recognized mental health anxiety condition that is often treated with cognitive behavior therapy and medication in some cases. It can cause major distress and make everyday life overwhelming. Because hypochondria is an anxiety disorder, treating and managing this health issue focuses on strategies to manage anxiety and improve quality of life.

12 Tips on How to Stop Being a Hypochondriac

If you feel that hypochondria is taking over your life, here are some ways to manage this condition:

1. Seek Professional Help

A mental health professional with experience in treating health anxiety disorders can be a big help in your quest to quell the anxiety caused by hypochondria. Talking about your feelings will help them to evaluate your symptoms and provide a proper diagnosis. Once this is established, they can help you create a personalized treatment plan, which may include talk therapy or medication to reduce anxiety.

2. Understand the Condition

The first step is to learn more about hypochondria. Being aware that it is a recognized psychological disorder will help you to understand that having these feelings is not irrational. Understanding this will help you accept that your feelings of anxiety and fear are indeed part of a specific condition.

3. Challenge Negative Thoughts

One of the best ways to manage health anxiety is through Cognitive-behavioral therapy. A health professional who specializes in CBT will help you identify the exact triggers that cause the anxiety of hypochondria. They can help you to address any negative feelings and work with you to develop a plan to manage the irrational thoughts you may be experiencing. By focusing on these feelings, they can help you see any irrational thoughts and let you decipher their validity. Highlighting the triggers will help you to reduce their significance and bring back your quality of life.

4. Keep a Symptom Journal

Writing down your thoughts and feelings will help you to manage the overwhelming health anxiety of hypochondria. Write down any symptoms you may be experiencing that are bringing on the anxiety. Next to each sign of concern, record any thoughts, fears, or emotional reactions that you are feeling. A journal will help you and your therapist find the triggers and identify any patterns that are causing the anxiety.

5. Limit Medical Research

Probably one of the worst things you can do when you are feeling anxious about a symptom you are having is to search the internet excessively. You can make yourself crazy reading about medical conditions, especially when you are feeling stressed, and make your anxiety much worse. Trying to get a DIY diagnosis can amp up any stress and lead you down a road of misinformation. Talk to your healthcare provider, who can give you the right information that you need and offer personalized guidance for your specific situation.

6. Establish a Relationship with a Trusted Healthcare Provider

Everyone should have a primary care physician that they see for regular check-ups and healthcare. It would help if you had confidence that your doctor is trustworthy. Regular check-ups establish a relationship that can help you to manage any anxiety. A trusted physician will also help you to realize the difference between a real medical issue and something that has formed from fear.

7. Practice Relaxation Techniques

There is a lot to be said about relaxation techniques. Deep breathing is something that can be done anywhere, and when you learn how to do this properly, it can be a great stressbuster! Meditation and progressive muscle relaxation are also ways to help you manage anxiety and stress effectively.

8. Engage in Physical Activity

By now, we all know that regular exercise can have a positive impact on both physical and mental health. Being active releases endorphins, the feel-good hormone, and reduces stress and anxiety. Even a simple 10-minute walk out in the sunshine can do wonders for your stress level and bring down your stress to manageable levels.

9. Maintain a Healthy Lifestyle

While you might think that maintaining a healthy lifestyle is extremely important in order to reduce stress, do you know how to do it? Besides regular exercise, there are several factors involved in living a healthy lifestyle that you must practice in order to relieve anxiety. It is important to get enough sleep and to establish good sleep hygiene. Make sure your mattress and pillows are supportive and comfortable. Your bedroom should be dark and quiet and bedding clean and soft. Eat a balanced diet and manage stress. Maintaining a healthy lifestyle can significantly improve your health and anxiety.

10. Seek Support

Everyone needs to lean on someone from time to time. Talk to your friends and family who can give you emotional support. You can also seek help with online support groups or church communities where you can find understanding with others who are going through similar issues. Sharing your feelings in this way will help you realize that you are not alone and that others care about you.

11. Medication

When anxiety or symptoms of hypochondria are severe or other treatment has not provided the necessary relief, your doctor may prescribe anti-anxiety medication. Several drugs have proven to be very successful in the management of hypochondria.

12. Set Boundaries

Set limits on the time and energy you spend on any health issues. Creating these boundaries will help you establish a healthy work-life balance. Develop a daily schedule that includes time for relaxation and self-care.

It’s not easy to learn how to stop being a hypochondriac, and the anxiety does not disappear overnight; it is a gradual process. Remember that old saying, "One step up and two steps back." This will help you realize that you need to be patient with yourself and stay with your treatment plan. Develop your support system with regular sessions with a therapist, and remain committed to your plan. When you're seeking encouragement, remember to be patient with yourself. The goal is to improve your quality of life and reduce anxiety that triggers the symptoms of hypochondria.

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Linda Guerrera

Linda Guerrera has been the Digital Content Manager for Health Products For You since 2022. A recipient of the New York State Broadcasters Award for Outstanding Work in Radio, she spent over ...