Health Anxiety Coping Tips
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Coping with Health Anxiety Effectively
Health anxiety is one of the most common concerns people bring to therapy.
It’s often described as a constant preoccupation with physical sensations or fears of serious illness — but it’s important to understand that this isn’t a “disorder” that you’re stuck with forever. It’s a natural response that has simply become over-activated.
The good news?
You can influence how it shows up and how much impact it has on your life. Here are five practical ways to begin changing your relationship with health anxiety.
1. Recognise What’s Really Happening
Health anxiety is usually your brain trying to keep you safe by scanning for threats. Unfortunately, when it becomes overactive, it starts flagging normal bodily sensations as dangerous.
Reframe it: Instead of asking “What’s wrong with me?” try asking “Why is my mind so focused on this right now?” This shifts you from fear to curiosity.
2. Reduce the Reassurance Cycle
Repeatedly Googling symptoms or seeking reassurance might calm you temporarily — but it teaches your brain that the anxiety was justified.
Try this: Delay the urge to check for 10 minutes. Often, the urge will pass on its own, showing you that you don’t have to act on it every time.
3. Name the Pattern — Out Loud
When you notice the worry starting, say to yourself:
“This is health anxiety talking.”
This simple act of labelling can create enough distance for you to respond rather than react.
4. Bring Attention Back to the Present
Health anxiety pulls you into imagined future scenarios. Grounding yourself in the present helps calm your nervous system.
Focus on five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Take three slow, deliberate breaths, noticing the air moving in and out of your body.
5. Rebuild Trust in Your Body
Many people with health anxiety feel disconnected from their body, viewing it as fragile or untrustworthy.
Engage in gentle movement (walking, yoga, stretching).
Keep a log of times your body has recovered from aches, pains, or minor illnesses — a reminder that it can handle more than you think.
The Big Picture
Health anxiety doesn’t mean you’re broken — it means your brain has been working overtime trying to keep you safe. With practice, you can train it to respond more proportionately.
Talking About Health Anxiety with Family & Friends
Health anxiety can be a lonely experience. Many people keep it to themselves, worried they’ll be judged or dismissed. Others talk about it constantly, unintentionally turning friends and family into “reassurance machines.”
The goal isn’t to stay silent or to share every worry — it’s to have helpful conversations that support your recovery. Here’s how.
Breaking the Reassurance Cycle in Health Anxiety
When you’re feeling anxious about your health, reassurance feels like the most natural thing to seek. You might ask a partner to check your pulse, call your GP for the third time this month, or text a friend:
“Do you think this is serious?”
And in the moment, it works — you feel calmer.
Google Doctor & Health Anxiety
When you notice a new sensation in your body — a twinge, a rash, a strange heartbeat — it’s tempting to grab your phone and ask Google Doctor what’s wrong.
And in a way, it feels responsible: you’re gathering information, you’re trying to protect yourself.
But if you struggle with health anxiety, this habit can actually keep you stuck — or make things worse. Here’s why, and what you can do differently.
Looking for Help with Health Anxiety?
We offer all prospective clients an hour long, informal and confidential chat to discuss your mental health needs for just £30.
♦ Ongoing sessions:
Typically weekly or fortnightly, tailored to your needs.
♦ Location:
Comfortable private setting near Wolverhampton / Wombourne, with free parking.
Secure online therapy available with Paul across the UK.
♦ Fees:
Ongoing sessions: £90/hr