— What is "Health Anxiety" and why does it make us constantly check our bodies?
Maria was convinced something was wrong with her health. Every morning, before even getting out of bed, she would check her abdomen for lumps or signs of pain. After each meal, she anxiously monitored if she would feel nauseous. She visited her doctor at least once a month and often had tests done to confirm that it wasn’t cancer.
If you recognize yourself—or someone close—in Maria’s behavior, you are not alone. Many people live with intense fear about their health and get trapped in a vicious cycle of checking and seeking reassurance.
In this article, we’ll cover:
Common Checking Behaviors That Trap the Mind
These habits may seem “logical” at first, but when they become daily routines, they work against our mental peace:
✅ Examples of checking behaviors:
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Pain monitoring: locating, tracking intensity and duration
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Cardiovascular symptoms: measuring pulse, blood pressure, hand on chest
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Palpating for lumps: chest, abdomen, or other areas
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Skin checks: monitoring rashes, moles, blemishes
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Neurological symptoms: numbness, dizziness
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Checking bodily fluids: examining stool or urine for blood or changes
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Frequent weight or breathing checks
✅ Anxiety symptoms often misinterpreted:
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Rapid heartbeat and chest pain
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Nausea, stomach discomfort
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Dizziness or fainting sensation
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Numbness
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Muscle pain
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Fatigue, sweating, flushing
Learning about these normal bodily functions helps dismantle fear.
The Need for Reassurance: Why We “Keep Asking”
Seeking reassurance acts like a temporary “calm pill,” but in the long run, it maintains and intensifies fear.
✅ Examples of reassurance-seeking:
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Constantly asking friends/family: “Do you think it’s serious?”
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Visiting doctors or specialists without a clear reason
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Reading medical articles or Googling symptoms
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Comparing oneself with others who have been diagnosed
Many people also avoid situations that remind them of illness, which perpetuates anxiety.
✅Common avoidances:
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Medical appointments
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Stories about illnesses or death
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Exercise (fear of heart attack)
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Certain foods causing bodily symptoms
Gradual exposure to these triggers is essential to weaken fear.
How to Break the Cycle of Fear: Coping Techniques
Delay Checking and Reassurance-Seeking
Instead of checking your body every time fear strikes, try waiting. Start with a 15–30 minute delay. Often, anxiety decreases on its own.
Reduce Frequency
Gradually reduce how often you seek reassurance or check a symptom. For example, from 3 times a day to 1.
Complete Cessation of Specific Behaviors
Choose one target behavior. For example, “I stop checking my stool.” Observe how your anxiety changes over time.
Βιβλιογραφία: Furer, P., Walker, J. R., & Stein, M. B. (2007). Treating health anxiety and fear of death: A practitioner’s guide. New York, NY: Springer New York.
