We all worry about our health sometimes, it’s normal. A headache that lingers too long, a strange pinch in your side, or a sudden bout of dizziness—it’s human nature to wonder if something is wrong. But for some, that worry doesn’t pass. Instead, it roots itself, spiraling into a relentless cycle of fear and preoccupation. If any of that sounds familiar, you might be dealing with health anxiety.

Health anxiety, which is sometimes called, “illness anxiety disorder,” can turn minor symptoms into major concerns. This can lead to endless Googling, repeated doctor visits, and a sense of looming dread. It’s exhausting, frustrating, and can sometimes be isolating.

What Is Health Anxiety?

Health anxiety is the persistent fear of having a serious illness despite medical reassurance. Some people frequently worry about different diseases, while others fixate on a specific condition (cancer, heart disease, neurological disorders, etc.).

For many, the cycle looks something like this:

1. A symptom appears – it may be  a headache, a lump, increased heart rate  or a weird tingling sensation.
2. Your mind jumps to the worst-case scenarios – “What if it’s a tumor? What if I have a terminal illness?”
3. Compulsions kick in – Googling symptoms, checking the area repeatedly, or seeking reassurance from doctors or loved ones.
4. Momentary or brief relief– a doctor says you’re fine, but doubt creeps back in. “What if they missed something? What if it’s just too early to tell?”
5. The cycle repeats – the next symptom arises, and the spiral starts all over again.

Sound familiar? If so, you’re not alone.

Why Does Health Anxiety Happen?

Health anxiety isn’t just about being overly cautious—it’s a response of complexity driven by thought patterns, past experiences and even biology. Here are a few common contributing factors:

• A history of serious illness (personal, friends or family) – If you’ve dealt with illness firsthand or watched a loved one go through it, you may be more prone to health anxiety.
• Trauma or loss – Unexpected medical emergencies or losses can leave emotional wounds that manifest as health-related fears.
• Perfectionism & hyper-awareness – Some are naturally more in tune with their bodies and notice small changes that others might ignore.
• The internet (a blessing and a curse) – Dr. Google makes it easy to diagnose yourself with something terrifying, even when it’s not medically likely.
• Anxiety disorders & OCD tendencies – Many people with generalized anxiety or obsessive-compulsive traits experience intrusive thoughts about health.

Breaking Free from the Cycle

Health anxiety is never about logic, it’s rooted fear. You can rationally know that your symptoms are minor or that you’ve been cleared by doctors but that doesn’t always stop the doubt. Battling  health anxiety means addressing both the thoughts and behaviors that fuel it.

1. Recognize the Pattern

Being able to recognize what’s happening in your mind is the first step. If you can be aware of the cycle (symptom → worry → compulsion → relief), you can start to break it. The next time you feel the need to Google or seek reassurance, take a moment. Ask yourself: Is this fear based on evidence, or is it anxiety talking?

2. Limited Reassurance-Seeking

Activities like checking symptoms, repeated doctors visits, or asking loved ones if you’re well only reinforces the anxiety.  It probably feels comforting in the moment, but it teaches your brain that fear = action. Try setting boundaries with yourself like only checking symptoms once and resisting the urge to ask loved ones or health professionals for constant reassurance.

Tip: Set up an accountability partner to help keep you on track for support!

3. Shifting Focus

When anxiety grows from a simmer to a boil, it’s natural to want to hyperfocus on your body. Instead, try to engage in activities that pull you into the present—exercise (if safe), hobbies, deep breathing, or talking to a friend or family member about something unrelated to health.

4. Challenging Thoughts

Not every thought deserves your full attention. Sometimes we need to let our thoughts drift away. Sometimes we need to challenge them. When anxiety flares ask yourself:

• Have I felt something similar before, and was it fine?
• What would I tell a friend who had this worry?
• Is there actual evidence that I’m sick, or is this just fear?

5. Comfortability with Uncertainty

The hardest but most important step is accepting that you can’t have 100% certainty about your health. It’s impossible. But living in constant fear doesn’t save you from illness—it only steals your happiness in the present.

Reach Out

Health anxiety is tiring and can be all encompassing at times, but it doesn’t have to define you. The goal isn’t to eliminate all health-related worries; that’s not realist. Instead, it’s about learning to sit with and accept uncertainty. Returning to trusting your body rather than fear it. It will take time, but every step you take away from compulsions and toward acceptance is a victory.

So take a deep breath. Reassure yourself. You’re doing the work. And you’re not alone in this.

Struggling with health anxiety? Unable to break the cycle? Reach out to our office and get help today. Remember, you are not alone.