Health Anxiety: Why It Feels So Real and How to Break Free

 

Health anxiety is a relentless loop—one minute, you’re fine, and the next, a random symptom sends you into a spiral. Maybe it’s a headache, a chest flutter, a strange skin sensation, or a wave of dizziness. Without anxiety, you’d probably brush it off. But with health anxiety? Your brain jumps to the worst-case scenario, and suddenly, it feels like an emergency.

 

I get it. I’ve been there myself. And if you’re stuck in this cycle, I want you to know two things:

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1. You’re not alone.

2. There is a way out.

 

Let’s break it down.

 

What Does Health Anxiety Look Like?

 

At its core, health anxiety is when your threat response (the fight-or-flight system) misfires over something that isn’t actually dangerous. Instead of assessing a symptom with your rational brain, your anxious brain steps in and says:

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• What if this headache is a brain tumour?

• What if this chest pain is a heart attack?

• What if I lose control of my mind?

 

And because the threat response makes us feel anxious, it tricks us into thinking something is genuinely wrong. The more we panic, the more real it feels. It’s not just the symptom—it’s the fear of what the symptom might mean.

 

This cycle can latch onto anything:

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• Physical sensations (heart palpitations, dizziness, numbness).

• Psychological symptoms (derealisation, intrusive thoughts, brain fog).

• Mental health fears (What if I’m going crazy?).

• Diseases or conditions (What if the doctors missed something?).

 

Why Health Anxiety Feels So Hard to Shake

 

Health anxiety is akin to Obsessive-Compulsive Disorder (OCD) because it thrives on the illusion that we can get 100% certainty about our health. But here’s the truth:

 

Not everything in life is 100% certain.

 

Anxiety convinces us that if we just check one more time, research one more symptom, or get one more test, we’ll finally feel safe. But the relief never lasts, because the real problem isn’t the symptom—it’s the fear of uncertainty itself.

 

This is where the difference between assurance and reassurance comes in.

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• Assurance: It’s normal to seek medical advice if you have a symptom that’s concerning. It’s okay to get checked out—even to get a second opinion for peace of mind.

• Reassurance: When checking becomes repetitive, compulsive, or driven by fear, that’s when we’re in the health anxiety trap.

 

Health Anxiety and the Cycle of Fear

 

Health anxiety operates in a behaviour feedback loop, meaning the more we react to it, the stronger it becomes. Here’s how the cycle works:

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1. Trigger – A symptom, bodily sensation, or intrusive thought arises.

2. Threat Response – Anxiety misinterprets it as dangerous, causing panic and hyper-awareness.

3. Compulsions – We seek reassurance, either by Googling, checking Reddit, asking others, or visiting medical professionals. Alternatively, some people avoid seeking help entirely out of fear of what they might be told.

4. Temporary Relief – The reassurance soothes the fear for now, reinforcing the idea that we must check or avoid in order to stay “safe.”

5. Cycle Restarts – Another symptom appears, and we’re back at square one.

 

The problem? Compulsions reinforce the threat response, keeping us stuck in the loop.

 

Common Compulsions in Health Anxiety

 

Compulsions keep health anxiety alive because they provide short-term relief but reinforce long-term fear. Some of the most common compulsions include:

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• Googling symptoms – Searching for worst-case scenarios.

• Scrolling Reddit – Looking for reassurance from others with similar symptoms.

• Repeated doctor visits – Feeling reassured for a while, then needing more tests.

• Avoiding medical help altogether – Too scared to hear a diagnosis.

• Constant self-checking – Monitoring heart rate, skin changes, or bowel movements for signs of illness.

 

The reality? No amount of reassurance will ever be enough—because the problem isn’t the symptom, it’s the reaction to it.

 

Symptoms of Health Anxiety

 

Aside from worrying about physical health, health anxiety can take a toll on your mind and body. Some common signs include:

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• Hyper-awareness of your body – Noticing every tiny sensation.

• Low mood and exhaustion – Worrying all day drains you.

• Muscle tension – Anxiety keeps you physically on edge.

• Loss of appetite – Stress hormones can suppress hunger.

• Sleep struggles – The overthinking doesn’t stop when you’re trying to rest.

 

How to Stop Health Anxiety (Even When It Feels Impossible)

 

Most people with health anxiety search for a cure—that one piece of reassurance that will finally put their mind at ease. But here’s the hard truth:

 

The real cure isn’t getting certainty—it’s learning to live without it.

 

This is called Willful Tolerance—practising the skill of not seeking reassurance and teaching your brain that uncertainty is safe.

 

What Actually Helps?

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• Stop feeding the cycle – Every time you Google or seek reassurance, you’re reinforcing the fear. Breaking this habit is key to rewiring your brain.

• Expose yourself to discomfort – Avoiding your fears keeps them alive. Facing them teaches your brain that it can handle uncertainty.

• Let go of the need for 100% certainty – Medical professionals are there to offer assurance, but not even they can guarantee absolute certainty. And that’s okay.

• Ask yourself: What’s anxiety vs. reality? – Anxiety is loud, urgent, and catastrophic. Reality is usually much quieter.

• Get the right help – Cognitive Behavioural Therapy (CBT), especially Exposure and Response Prevention (ERP), is proven to be effective for health anxiety.

 

My Own Experience with Health Anxiety

 

For years, health anxiety ruled my life. It was one of my main OCD themes, and I fell into every trap—Googling, reassurance-seeking, endless cycles of panic. What I didn’t realise was that all my coping behaviours were making it worse.

 

It wasn’t until I stopped reacting to my thoughts, allowed the discomfort to exist, and let go of the need for certainty that my brain finally learned:

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• A symptom is just a symptom.

• I don’t need to check, fix, or reassure myself.

• Anxiety doesn’t mean something is wrong.

 

This wasn’t an instant fix—it took time. But eventually, the intrusive health thoughts stopped running my life.

 

Final Thoughts

 

Health anxiety feels like an emergency, but that doesn’t mean it is one. The more you try to eliminate uncertainty, the stronger it gets. Real relief comes from teaching your brain that you don’t need to react to every thought, sensation, or symptom.

 

If this resonates with you, I talk about health anxiety in-depth on the Disordered Podcast and in my book Untangle Your Anxiety.

 

For more daily insights, follow me on Instagram at @anxietyjosh.

 

Disclaimer: This article is for informational purposes only and should not replace professional medical advice. If you’re concerned about your symptoms, consult a healthcare professional.