My Results - Self-care for Health Anxiety

Below are recommended lifestyle choices and behaviours that may help you improve and maintain your health.  Some you might already be doing.  Great, keep going!  Others might be new.  Perhaps you could give them a try?  The information is from trustworthy sources used by doctors and other health professionals.  The results are personalised to your sex, age, and health condition (health anxiety).

Section 1 - Recommendations with High Level of Evidence

These recommendations are from primary and secondary sources of health information, including clinical guidelines from national medical organisations and systematic reviews of well conducted research.
  • Health anxiety (hypochondriasis) is characterised by persistent preoccupation or fear about the possibility of having one or more serious, progressive or life-threatening illnesses. The preoccupation is accompanied by either: 1) repetitive and excessive health-related behaviours, such as repeatedly checking the body for evidence of illness, spending inordinate amounts of time searching for information about the feared illness, repeatedly seeking reassurance (e.g. arranging multiple medical consultations); or 2) maladaptive avoidance behaviour related to health (e.g. avoids medical appointments). The symptoms result in significant distress or significant impairment in personal, family, social, educational, occupational or other important areas of functioning (WHO, 2022).
  • There are clinical guidelines for anxiety disorders, but no specific guidance for health anxiety (Mahoney, et al., 2024). Calls for such guidance have been made due to increasing prevalence of health anxiety, due potentially to the rise in online information about health (Bailey, 2024; Tyrer, 2020).

Section 2 -  Recommendations with Moderate Level of Evidence

These recommendations have some evidence of effectiveness, but may have insufficient quality or quantity of evidence to be in a clinical guideline. Therefore, these options are safe for you to explore but, ideally, in consultation with your healthcare provider.
  • Cognitive Behavioural Therapy (CBT) is a "highly effective" treatment for health anxiety according to results from meta-analyses and systematic reviews (Axelsson & Hedman-Lagerlöf, 2019; Cooper, et al., 2017; Tyrer, et al., 2017). CBT delivered over the internet is effective according to several randomised-controlled trials (Hedman, et al., 2011; Morriss, et al., 2019; Newby, et al., 2018), and provides the same beneficial effect as face-to-face consultations (Axelsson, et al., 2020).

Section 3 - Information from Other Sources

This information is from other sources, such as websites from trusted health organisations. The information is usually good quality, but may be unreferenced, incomplete, or updated only periodically.
  • Keep a diary: Note how often you check your body, ask people for reassurance, or look at health information. Try to gradually reduce how often you do these things over a week (NHS, 2023).
  • Challenge your thoughts: Draw a table with 2 columns. Write your health worries in the 1st column, then more balanced thoughts in the 2nd. For example, in the 1st column you may write, "I'm worried about these headaches" and in the 2nd, "Headaches can often be a sign of stress" (NHS, 2023).
  • Keep busy with other things: When you get the urge to check your body, for example, distract yourself by going for a walk or calling a friend (NHS, 2023).
  • Participate in activities: Try to gradually start doing things you've been avoiding because of your health worries, such as sports or socialising (NHS, 2023). Staying involved in your work, as well as social and family activities, can provide you with support (Mayo Clinic, 2021).
  • Try to relax: Try breathing exercises for stress or relaxation exercises (Mayo Clinic, 2021; NHS, 2023) such as progressive muscle relaxation (Mayo Clinic, 2021).
  • Practice stress management. Learning stress management may help reduce anxiety (Mayo Clinic, 2021).
  • Get physically active. A graduated activity program may have a calming effect on your mood, reduce your anxiety and help improve your physical functioning (Mayo Clinic, 2021).

Section 4 - To Avoid

These 'To Avoid' recommendations are from other sources of information (Section 3). They highlight things to avoid as they might make your symptoms or condition worse.
  • Avoid alcohol and recreational drugs. Substance use can make your care more difficult. Talk to your primary care provider if you need help quitting (Mayo Clinic, 2021).
  • Avoid searching the internet for possible diseases. The vast amount of health information that may or may not be related to your situation can cause confusion and anxiety (Mayo Clinic, 2021).

References

Important

This information is updated regularly based on clinical guideline updates and developments in the scientific literature. If you have any comments on this information, please contact us. We welcome all comments. Thank you!

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