by Arvind Maurya, a psychologist
We all want to stay healthy. We try to eat nutritious food, exercise regularly, maintain hygiene, and visit doctors when necessary. Being aware of our physical health is a good habit. But have you ever noticed that sometimes, the more we think about our health, the more worried we become?
A small headache makes us think about a brain tumour. A little chest discomfort creates fear of a heart attack. Even normal tiredness can make us wonder whether something serious is happening inside our body.
When Normal Health Awareness Becomes Excessive Worry
Imagine a person named Rahul who experiences a mild headache after a long working day. Instead of considering common reasons like stress, dehydration, or lack of sleep, he immediately searches his symptoms on Google.
Within a few minutes, he comes across information about serious neurological diseases. Now, his headache is no longer his only concern. He starts feeling anxious, repeatedly checks his symptoms, and finds it difficult to concentrate on anything else.
Health anxiety refers to excessive worry about having or developing a serious illness. The person may become highly sensitive to normal bodily sensations and interpret them as signs of danger.
Why Does Our Mind Create Such Fear?
Our brain is naturally designed to protect us from danger. Whenever it notices something unusual, it tries to identify possible threats.
For example, a person notices that their heartbeat is slightly faster than usual. Instead of thinking about recent physical activity, caffeine, or anxiety, they immediately assume that something is wrong with their heart.
The most common psychological factor is hypervigilance, which means paying excessive attention to bodily sensations.
When someone constantly monitors their breathing, heartbeat, digestion, or pain, even ordinary physical changes may start feeling unusual or frightening.
Interestingly, anxiety itself can produce physical symptoms such as sweating, muscle tension, a racing heartbeat, and stomach discomfort. These sensations may create further worry, leading to a cycle of fear.
When Does Health Concern Become a Problem?
Taking care of our health is important, but excessive worry may start affecting our mental well-being.
A person may spend hours thinking about diseases, repeatedly visit doctors despite appropriate medical reassurance, avoid activities because of fear, or struggle to focus on work and family.
Sometimes, even positive medical reports fail to provide lasting relief.
How Can We Manage Excessive Health Worries?
The first step is learning to distinguish between reasonable health awareness and excessive fear.
Instead of immediately assuming the worst, try considering other possible explanations for a symptom. Avoid repeatedly searching for diseases online, particularly when the information increases your anxiety rather than helping you make informed decisions.
Practising relaxation, maintaining regular sleep, engaging in physical activities, and reducing unnecessary body-checking can also help.
Psychological approaches such as Cognitive Behavioural Therapy (CBT) can help people identify frightening interpretations, reduce reassurance-seeking behaviours, and develop healthier responses to uncertainty.
The goal is not to stop caring about health. It is to develop a balanced relationship with our body, where we take appropriate action when needed without allowing every small sensation to become a source of fear.
Remember, being health-conscious helps us take care of our body, but being constantly health-anxious can make it difficult to enjoy life.
