
Understanding Health Anxiety in the Context of Global Health Crises
The COVID-19 pandemic has left an indelible mark on the global psyche, bringing health concerns to the forefront of our daily lives. Even as the world begins to recover, new health threats like mpox (formerly known as monkeypox) continue to emerge, reigniting fears and anxieties. For many, these ongoing uncertainties have led to an overwhelming preoccupation with their health, a condition often referred to as health anxiety.
What is Health Anxiety? Health anxiety, also known as illness anxiety disorder, is characterized by an excessive and persistent worry about having or developing a serious illness. Individuals with health anxiety often misinterpret normal bodily sensations as signs of severe disease, leading to frequent medical consultations and significant distress.
While it’s normal to be concerned about one’s health, especially during times of global health crises, health anxiety takes these concerns to an extreme. The fear is not necessarily tied to the presence of symptoms but to the possibility of future illness, making it difficult for individuals to find reassurance even after medical evaluations.
Coping with Health Anxiety
1. Stay Informed, But Set Limits:
- Tip: Keep up with reliable sources of information about health threats, such as public health advisories, but avoid constant monitoring of news and social media.
- Reason: Overexposure to health-related news can exacerbate anxiety and create a cycle of fear and worry.
2. Practice Mindfulness and Relaxation Techniques:
- Tip: Engage in mindfulness practices, such as deep breathing exercises, meditation, or progressive muscle relaxation.
- Reason: These techniques can help calm the mind, reduce anxiety, and provide a sense of control over your thoughts.
3. Focus on What You Can Control:
- Tip: Concentrate on healthy behaviors you can adopt, such as maintaining a balanced diet, exercising regularly, and following hygiene protocols.
- Reason: Taking proactive steps to care for your health can help reduce feelings of helplessness and empower you to manage your anxiety.
4. Challenge Negative Thoughts:
- Tip: When you notice yourself worrying about your health, ask yourself if there is concrete evidence to support your fears or if you might be catastrophizing.
- Reason: Cognitive restructuring techniques can help you challenge and reframe irrational thoughts, reducing their impact on your anxiety.
5. Seek Professional Help When Needed:
- Tip: If health anxiety becomes overwhelming and starts to interfere with daily functioning, consider seeking support from a mental health professional.
- Reason: Therapy, particularly cognitive-behavioral therapy (CBT), can be highly effective in managing health anxiety and improving quality of life.
In the wake of the COVID-19 pandemic and with new health threats like mpox on the horizon, it’s natural to feel concerned about your well-being. However, it’s important to recognize when these concerns become excessive and take steps to manage health anxiety. By staying informed, practicing relaxation techniques, focusing on controllable actions, and seeking support, when necessary, you can reduce anxiety and maintain a healthier, more balanced perspective on your health.
References:
- World Health Organization (WHO). (2021). Mental health and COVID-19: Early evidence of the pandemic’s impact. WHO. Retrieved from https://www.who.int/publications/i/item/9789240030905
- Centers for Disease Control and Prevention (CDC). (2023). Mpox: What you need to know. CDC. Retrieved from https://www.cdc.gov/poxvirus/mpox/index.html
- Asmundson, G. J., & Taylor, S. (2020). How health anxiety influences responses to the coronavirus (COVID-19) pandemic: The knowns and the unknowns. Journal of Anxiety Disorders, 73, 102168. https://doi.org/10.1016/j.janxdis.2020.102168
- Gu, J., Strauss, C., Bond, R., & Cavanagh, K. (2015). How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review, 37, 1-12. https://doi.org/10.1016/j.cpr.2015.01.006
- Salkovskis, P. M., & Warwick, H. M. (2001). Making sense of hypochondriasis: A cognitive model of health anxiety. In V. E. Caballo (Ed.), International Handbook of Cognitive and Behavioural Treatments for Psychological Disorders (pp. 464-484). Pergamon. https://doi.org/10.1016/B978-008043433-9/50036-0