I have decided to write this blog after seeing a number of people struggling with anxieties surrounding COVID19. First I will tell you about Health Anxiety, my experiences and subsequent training and then I will share some resources.
What is health anxiety?
Health anxiety (or illness anxiety disorder) - previously known as hypochondria - is when a person experiences heightened bodily sensations, is anxious about having an undiagnosed illness or devotes an excessive amount of time and energy to health concerns, often researching symptoms or perceived symptoms. A lot of definitions use words like "obsessive" or "irrational" but I tend to stay away from such words as they have negative connotations. Health anxiety is a real illness and one that you should try to manage with therapy.
If you are worried you may be experiencing health anxiety, I advise you in the first instance to speak with you GP. They will likely perform a physical examination to rule out any conditions you might be concerned about and then they may refer you to a mental healthcare professional. You will likely have a psychological evaluation which may include questions about your symptoms, questions about the levels of stress in your life and questions about use of drugs or alcohol. You may also be asked to complete a self-assessment questionnaire.
Health anxiety can be treated with medications, psychotherapy or a combination of both. The most common psychotherapy used for health anxiety is cognitive behavioural therapy (CBT). This kind of therapy can help you to learn skills to manage your disorder.
What are my experiences with health anxiety and mental illness?
I have been diagnosed with a number of psychological health issues over the years and I have been through many courses of medications and therapies. Unfortunately, I have yet to find a balance that works for me and as such, I have developed skills to maintain my own mental health. Furthermore, I have been coaching a loved one through health anxiety for almost 8 years. I have dedicated most of my adult life to reading about various psychological health issues and learning skills to not only cope with my own psychological health but to help my loved one with health anxiety cope also.
I have recently gained qualifications in hypnotherapy and tapping therapy and I am studying a number of other therapies too. I am absolutely NOT a medical professional and as such, please do not use any of the stuff below if your anxieties are having a severe negative impact on your life. I would always recommend checking with you GP before anything. The things I am sharing below I have used for myself and to help others too. Do feel free to share any of these but please credit me as appropriate.
If you are seeing a therapist, check that they have arrangements in place for continued sessions and see if you can order medication in advance. Set up a planner or use alarms on your phone to remind you to take your medication.
Please note that I do not claim to be the originator of any of these techniques. However, I have created the graphics myself
I will continue to add to this list as I think of things. It may be useful to keep a notebook or a journal for certain things as well as an item you can keep in your pocket for grounding. See examples below.
If you are seeing a therapist, keeping a journal or a notebook might be helpful.
This was a comforter I sent to a client. It was helpful to squeeze his
nose when feeling anxious and imagine the silly noise it would make!
Colouring books are an excellent tool for anxiety
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