Cognitive behavioral therapy (CBT) has been shown to help patients who suffer from illness anxiety disorder. Working with a therapist can help you learn what triggers your anxiety and find ways to cope with your condition. Practicing mindfulness, meditation, whole body relaxation, and controlled breathing are all techniques your therapist may use to help you cope with anxiety. Trauma-focused therapy may help certain individuals who develop illness anxiety disorder after a life-altering experience. Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapy treatment that was originally designed to alleviate those patients with traumatic memories. Talk to your doctor about developing a treatment plan that’s right for you.
The most commonly prescribed type of medication for illness anxiety disorder is antidepressants. Selective serotonin reuptake inhibitors (SSRIs) are a type of antidepressant frequently prescribed to treat illness anxiety disorder. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source SSRIs are the main treatment for Generalized Anxiety Disorder (GAD). Medication may not work for everyone. Only a qualified medical expert can assess your condition and decide whether medication is an appropriate treatment option.
Let your doctor know what diseases or illnesses you fear most. Ask your doctor what the likelihood is that you might have or contract those diseases. Your doctor will know your health history and should be able to assess whether you are at any real risk of getting those conditions. Establishing a good physician-patient relationship is imperative. You may want to set up frequent visits to the doctor’s office so that your doctor can provide advice and reassurance on a regular basis. Always be courteous to the staff at your physician’s office. Try to find constructive ways to reduce your risk of developing an illness, such as maintaining social distancing, washing your hands frequently, eating a healthy diet, exercising, and getting plenty of sleep. [6] X Expert Source Ran D. Anbar, MD, FAAPPediatric Pulmonologist & Medical Counselor Expert Interview. 1 July 2020.
Whether you tend to visit your doctor often or avoid going to the doctor, you should talk to your general practitioner about finding a healthy balance in the number of appointments you make with your healthcare provider. Schedule regular check-ups (about once every six to 12 months is usually acceptable) and see your doctor when health problems arise; however, going to the doctor every time you feel anxious about an illness will only increase your anxiety.
If you are reading or watching the news and you notice that an upcoming segment deals with a current health topic, try changing the channel or reading something else. For some individuals, avoiding all media may be necessary. If you find yourself seeking out news stories about illness or reading articles that people post online, you may benefit from a media “vacation. "
Avoid researching medical topics on the internet and reading medical books or articles. Try to avoid watching medical programs on television, especially those that deal with rare or incurable conditions.
Carry a small pocket notebook and a pen or pencil with you wherever you go. If this isn’t feasible you can use an electronic device like your cell phone. Tally up the number of times you ask others for comfort or reassurance each day. Next to the number of times you ask for comfort/reassurance, rank your average level of fear for the day on a scale from 0 (no fear) to 10 (extremely anxious). Set a goal for yourself to reduce the number of times you ask for reassurance each day. Don’t expect your number to drop drastically overnight. Scale your progress and aim to reduce your average daily number a little bit every week.
Let your loved ones know what your needs are. Ask your loved ones to help you by pushing you outside your comfort zone and reducing the number of times they offer verbal comfort/reassurance. Say something like, “I will still need reassurance and comfort from time to time; however, I think it would help me the most if you limited how many times a day you give me that comfort. "
Meditation, yoga, and tai chi are all common relaxation techniques used to reduce stress and anxiety. [13] X Research source For example, try meditating for 30 minutes a day as a way of calming your mind. That can help you live in the moment, as opposed to worrying about the future. [14] X Expert Source Ran D. Anbar, MD, FAAPPediatric Pulmonologist & Medical Counselor Expert Interview. 1 July 2020. Walking outdoors is another simple and effective relaxation technique that may help alleviate your anxiety. Progressive muscle relaxation helps many people relax and overcome anxiety. Slowly tense each muscle from your toes to your head, hold the flex for at least five seconds, then release the tension and feel each muscle relax. [15] X Research source
Regular exercise can help you work through stress. The endorphins released during exercise can also have a calming effect on your mind and body. A regular exercise routine may also help relieve some of your fears about contracting a disease. The healthier your body is, the less likely you are to succumb to a severe illness. Aim to work your way up to 30 minutes five days a week of moderate-intensity exercise, or 150 minutes total. You should also include 20 – 30 minutes of strength training two to three times a week.
Some common types of negative self-talk include filtering out all positive aspects of a situation to focus on the negative ones, automatically blaming yourself when bad things happen, and automatically anticipating the worst possible outcome. [20] X Research source Replace negative self-talk with positive self-talk. Instead of dwelling on negative thoughts and situations, focus on what you can change to improve your situation, surround yourself with positive people, and use humor to lighten your mood. When you get overwhelmed, remind yourself that feeling anxious about your health is a sign that you care about yourself and want to ensure that you’re healthy. [21] X Expert Source Ran D. Anbar, MD, FAAPPediatric Pulmonologist & Medical Counselor Expert Interview. 1 July 2020. Try wearing a rubber band around your wrist. Any time you catch yourself engaging in negative self-talk or dwelling on your anxieties, snap the rubber band to break your thought pattern and take a moment to meditate. [22] X Research source
