A Therapist's Guide to Illness Anxiety Disorder
- anniestherapyroom
- Jul 18, 2025
- 4 min read
Updated: Aug 1, 2025
Understanding Health Anxiety Disorder
1
Posted by Annie | Annie’s Therapy Room
Have you ever found yourself worrying about your health more than seems reasonable—Googling symptoms late at night or checking the same rash multiple times a day? If so, you’re not alone. Health anxiety—once known as hypochondria—is a form of anxiety that affects many people and can be deeply distressing.
At Annie’s Therapy Room, I work with individuals of all ages who experience this kind of worry. In this blog, I want to shed light on illness anxiety disorder, explore what causes it, and share some gentle, effective strategies to help you manage those overwhelming thoughts.
What is Health Anxiety?
Health anxiety is a persistent worry about having or developing a serious illness, even when medical reassurance has been given. For some, it’s linked with compulsive behaviors—constantly checking for symptoms or seeking reassurance from others. In this way, health anxiety shares features with Obsessive-Compulsive Disorder (OCD).
Imagine noticing a small bump or rash and feeling convinced it’s something serious. You might check it dozens of times a day, ask others for their opinion, or spend hours online searching for answers. This cycle can be exhausting, and it often increases anxiety rather than relieving it.
The Pandemic's Lasting Impact
Since the COVID-19 pandemic, health anxiety has become more common than ever. For years, we were bombarded with health warnings, daily case numbers, and heartbreaking stories of loss. We wore masks, isolated ourselves, and worried not just about our own health—but also about our loved ones.
Uncertainty became a daily experience, and the fear we lived through left a lasting emotional imprint. Many people, especially younger generations, are still carrying the emotional residue of that time.
What are some of the other possible causes of developing Health Anxiety?
Health/Illness anxiety disorder usually begins in early or middle adulthood and may get worse with age.
Risk factors for illness anxiety disorder may include:
A time of major life stress
Threat of a serious illness that turns out not to be serious
History of abuse as a child
A serious childhood illness or a parent with a serious illness
Personality traits, such as having a tendency toward being a worrier
Excessive health-related internet use
How to Manage Health Anxiety
Health anxiety is very real—and it is treatable. One of the most effective forms of treatment is Cognitive Behavioural Therapy (CBT), which helps reframe unhelpful thinking patterns. Exposure therapy can also support individuals by helping them face their health-related fears gradually and safely.
Here are some practical, therapist-recommended strategies you can begin using today:
1. Acceptance
Begin by accepting that you are experiencing anxiety. This is not a flaw or a weakness. Denying or pushing away the feelings often intensifies them. Acceptance opens the door to healing.
2. Set Boundaries Around Health Research
Give yourself a specific time and limit for looking up symptoms online (e.g., once a day for 10 minutes). Slowly reduce this until you’re able to let go of the habit altogether.
3. Sit With the Discomfort
Try to resist the urge to act on anxiety immediately. Instead, sit with the feeling—breathe through it, journal, or distract yourself gently. Over time, this practice helps reduce the intensity of anxious episodes.
4. Challenge Anxious Thoughts
Ask yourself:
What is the real likelihood that this is serious?
Is this something that would have already worsened by now?
Can I trust my body to alert me if something truly dangerous is going on?
This helps shift your thinking from fear to logic.
5. Recognise Patterns
Start noticing when your anxiety shows up. Is it triggered by stress? Boredom? Medical news? Recognising these patterns can help you anticipate and manage future episodes.
6. Keep a Health Anxiety Diary
Write down your symptoms, triggers, and reactions. Over time, you’ll notice patterns that can help you respond more mindfully next time.
7. Limit Body-Checking
Reducing how often you examine your body for signs of illness is an important step. Start by setting boundaries around when and how you check yourself—and try to gently delay or reduce the frequency.
Helpful Resources
If you'd like to explore more about anxiety and the nervous system, these are helpful starting points:
In Closing
Health anxiety can be lonely and frightening—but you don’t have to face it alone. With compassion, self-awareness, and support, you can take back control of your thoughts and your life.
If you’re struggling with health anxiety or any form of anxiety and would like some professional support, I’d love to help. At Annie’s Therapy Room, I offer a warm, non-judgemental space to explore your feelings and develop personalised strategies for managing anxiety.
Additional Resources
In Conclusion
Anxiety is something you live with, but it doesn't have to control your life. By using these strategies, you can manage your health anxiety and reduce its impact on your daily life. I hope these tips and strategies are helpful to you.
Comments