By Martyn Bailey (BABCP Accredited Cognitve Behavioural Therapist)

Health anxiety involves persistent worries about having or developing a serious illness. People may frequently check their body, search symptoms online, seek reassurance from others or avoid health-related information altogether. While these behaviours are understandable, they can keep anxiety going over time. The good news is that there are ways to manage health anxiety effectively.

1. Notice when Anxiety is Driving the Worry

Health Anxiety often shows up as “What if…?” thoughts about symptoms or future illness. Rather than trying to work out whether the worry is justified, it can help to notice:

“This is my health anxiety talking.”– Labelling the worry can create some distance from it, without needing to get certainty.

2. Reduce Checking and Reassurance Gradually

Checking the body, Googling symptoms or asking for reassurance can bring short-term relief, but usually increase anxiety in the long run. You might try instead:

• Reducing how often you check or search
• Delaying reassurance-seeking
• Letting anxiety rise and fall naturally

Small, gradual changes are often more helpful than aiming for perfection.

3. Learn to Live with Some Uncertainty

No one can have complete certainty about their health. Health anxiety thrives on the belief that certainty is necessary. Practising statements such as:

• “I can’t know this for sure, and I can cope”
• “I don’t need to solve this right now”- these statements can help weaken anxiety’s hold over time.

4. Be Careful with Online Health Information

Searching symptoms online often increases anxiety rather than resolving it. If this is a difficulty, you might experiment with:

• Limiting or stopping symptom searches
• Using only trusted sources when needed
• Noticing urges to search without acting on them

This helps break the perpetuating cycle of anxiety and reassurance.

5. Treat Physical Sensations Differently

Anxiety itself can cause very real physical sensations. Rather than monitoring or analysing them, try allowing sensations to be present while continuing with what you’re doing. Observing without checking can reduce the impact over time.

6. Keep Living Your Life

Health anxiety can lead people to put their life on hold until they feel “safe.” Instead try to keep engaging in meaningful activities, even when worry is present. Confidence grows from living life, not from eliminating anxiety first.

Getting Support

Cognitive Behavioural Therapy (CBT) is an effective treatment for health anxiety. In the UK support is available through NHS Talking Therapies services. There are also private therapy options should you wish to seek help sooner. For more information please contact me using the link or send me an email at mbaileypsychology@gmail.com.

Health anxiety is understandable and treatable. With support and practice, it’s possible to live a full life without anxiety being in control.