What To Do When You Worry About Yourself Too Much

With so many cautionary tales circulating online and on local news programs, it's easy for worry to creep in. It can seem like no matter what you do, you're putting your health at risk for devastating physical or mental illness. How can you cope? First, you need to know what it means to worry about your health too much. In this article, we'll address symptoms of health-related anxiety and options for treatment.

What does it mean to worry about your health too much?

There's nothing wrong with taking reasonable precautions with your health. Worrying constantly about every minor discomfort or unexpected sensation isn't the same as taking precautions, though. Taking precautions might mean quitting smoking or starting an exercise program. Worrying is different. 

What is worry?

One could argue that worry is nothing more than a state of mind. Yet, your mind has incredible power to affect your health and well-being. Specifically, to worry is to dwell on some negative thought or troubling occurrence.

Do you have reasons to worry?

One question you need to answer before determining whether you worry about your health too much is: "Do I have a reason to worry?" It's an obvious but important question. After all, if you're experiencing real symptoms or seeing verifiable signs of an actual problem, you may need to take action to prevent trouble.

You might need to seek help from an expert, such as a doctor or a therapist, and that's okay. Reaching out to a mental health professional can be helpful. 

What is the benefit of worrying?

Problem-solving can be helpful. But does worrying have any benefits? It can be tempting to give in to worry. It may seem like if you dwell on the problem long enough, the answers will come. In reality, though, the opposite is usually the case. Answers tend to come when you let your mind relax and work on the problem in the background.

So, worrying doesn't usually solve problems, but does it serve any other purpose? Here are some reasons people give for believing they need to worry and why they may not be based in reality:

• "It shows I care." You can show caring in many other, less harmful ways.
• "It helps motivate me." In most cases, worry paralyzes you instead of inspiring you to act.
• "If I worry now, I won't be taken off guard later." A better way to prepare your health for trouble is to develop your strengths and build resilience through more positive thinking.

What is illness anxiety disorder?

Worrying constantly about your physical or mental health can wreak havoc on your emotions. It can also cause your health to deteriorate as overprotective behavior stops you from living a present life.

In the past, obsessive worry that you might have a physical or mental illness was called hypochondriasis. That condition is now called illness anxiety disorder. Illness anxiety disorder is a condition in which you experience severe anxiety because you're obsessing over possible symptoms of a disorder.

What is cyberchondriasis?

You might hear the word cyberchondriac to describe a certain type of person who's overly concerned with their health. This isn't a formal diagnosis, but it describes a phenomenon that doctors deal with daily. It refers to people who go online when they're worried about their health and put too much importance on what they find there instead of relying on a doctor's advice.

You might be experiencing cyberchondriasis if you commonly look up the symptoms of a disorder and then notice those symptoms within your health. If you spend a lot of time reading checklists for illnesses and pondering whether they apply to you, you may be experiencing this form of illness anxiety.

Causes of illness anxiety disorder

No one really knows what causes illness anxiety disorder. However, there are some things that seem to contribute to it.

Internet or local news stories often make rare illnesses sound common. As a result, parents or caregivers may become overly concerned with possible signs of illness. In addition, there may be a hereditary component to this condition. 

Signs that you worry about yourself and your health too much

Most people have passing thoughts that something isn't right with their overall health. This may prompt them to get needed medical treatment or mental health counseling. When does normal concern cross the border into worrying about your health too much? Doctors use the following criteria to determine if your worrying might be out of control.

You're worrying about two or more undiagnosed illnesses

If you have distinct symptoms that cause you concern, you may have a medical or mental condition you need help to overcome. Yet, if you're worried about two or more illnesses without having any confirmation that you have the disorder, it's a sign that you might be worrying too much and could be experiencing illness anxiety.

Your obsession with the illness causes you extreme distress and worry about yourself

It's one thing to notice troubling symptoms and talk to your doctor about them. However, becoming extremely distressed simply because you might have an illness shows that you could be worrying too much. 

You can't accept your doctors' statements that there is no disease

Suppose you go to a doctor to find out if you have a disease. If your doctor says, "No, you seem perfectly healthy," then what do you do? You might get a second opinion if you're sure that something is wrong. That isn't unusual. However, if the second doctor says the same as the first and you refuse to believe that nothing's wrong, you could be worrying too much.

Your worry makes it hard to function in relationships

When worrying causes discord in your personal relationships, it's usually unhealthy worry. Too much emphasis on possible illnesses can keep you from enjoying healthy relationships with your loved ones. Your obsession with diseases can make you hard to get along with. It can even cause you to isolate yourself from others to avoid germs or accidents that you believe might make your condition worse.

Your worry affects your work

If you're like most adults, you need to work to live. Yet, worrying about your health can take precedence over your work responsibilities. If you find yourself staying home from work too often because you fear minor physical problems are a sign of major illness, it could be a sign of illness anxiety disorder.

You continue to worry for at least six months

If you're noticing physical or mental issues that might be a sign of illness, it may be because you're under a lot of stress. It could also be that you really do have a problem that you need to address. However, if you continue to worry for over six months, the worry itself may have become a pattern.

You spend a lot of time at doctors' offices and ERs

While it's true that some people do have multiple serious diagnoses and need to go to the doctor often, this is the exception rather than the rule. If you haven't been diagnosed with an illness, you probably don't need to see a doctor frequently.

You avoid checking out any physical or mental complaints at all

Some people with illness anxiety disorder do the opposite. They avoid seeing a doctor or therapist at any cost. This is often because they believe that any subtle sign of illness will be so devastating that they don't even want to know about it. If you skip your yearly physical to avoid finding out about problems, you may be worrying too much.

How to stop worrying so much

So, what do you do once you realize you're worrying too much about your health? There are a few simple steps you can take to change your mindset and get on a positive path.

Take direct action when you can

The first thing you can do is to take action to resolve your problems. If you're worried about getting diabetes, try to stop ruminating about what life is going to be like when you find out you have it. Instead, consider doing things that will prevent the illness, like exercising and watching what you eat.

Remind yourself that worrying doesn't help

Worrying rarely solves anything. It doesn't help you feel better, and it doesn't improve your physical or mental health. Whenever you find yourself dwelling on problems or potential problems, stop and think about whether the worry is productive. When you realize it isn't, you may find it easier to let it go.

Work on improving your mood

For some people, a depressed mood and obsessive worry go hand in hand. If that's the case for you, it may be possible to address the worry indirectly by working to improve your mood. Consider these suggestions: 

• Get outside and get some exercise. 
• Spend time with friends. 
• Eat healthy foods. 
• Start a new hobby. 

Do things that lift your mood, and your worry may diminish.

What to do if you can't stop worrying

Since it's your thoughts that are potentially problematic, cognitive behavioral therapy, or CBT, may be helpful. In CBT, your therapist teaches you how to recognize and assess the thoughts behind your worries. You get practice in challenging those thoughts and choosing thoughts that are more helpful to you.

Some people experiencing anxieties over their health may avoid doctors' and therapists' offices. A viable alternative for these individuals is online counseling. This treatment is applicable via the comfort of your home, or anywhere you have an internet connection. 

Moreover, online CBT for health anxiety has shown promise in terms of its effectiveness. In a recent study, individuals undergoing internet-based cognitive behavioral therapy showed a reduction in symptoms such as avoidance behaviors, depression, generalized anxiety, and intolerance of uncertainty.