Coping With Health Anxiety

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Practical ideas for easing worry about illness and finding peace of mind

It’s natural to be concerned about your health, especially as you get older or experience new symptoms.

But sometimes worry becomes constant — checking for signs of illness, imagining the worst, or feeling tense before medical appointments.

This guide offers calm, practical steps to manage health anxiety and regain balance.

• Understand what’s happening

  • Health anxiety is your mind’s way of trying to protect you. It notices small sensations in the body and jumps to conclusions about danger. The more attention you give these sensations, the stronger the fear becomes. Recognising this cycle helps you break it.

• Notice what triggers your worry

  • Pay attention to when health concerns appear. Is it after watching the news, searching online, or feeling a physical symptom? Understanding triggers can help you reduce unnecessary exposure and plan healthier ways to respond.

• Limit checking and reassurance

  • Frequent checking of your body or repeatedly asking others for reassurance can make anxiety worse. Try to notice these habits and gradually reduce how often you do them. For example, delay checking for an hour, then a day. Trust that your body often settles without constant monitoring.

• Ground yourself in the present

  • When worry rises, pause and take a slow breath in for four, out for six. Ask yourself: What’s happening right now? What’s the evidence that something serious is wrong? What’s another possible explanation? Shifting focus from fear to facts helps calm the mind.

• Avoid excessive online searching

  • Looking up symptoms can increase anxiety, as information online is often general or worst-case. If you’re worried, note your symptoms and discuss them with your GP instead. One clear conversation is better than hours of guessing.

• Focus on overall wellbeing

  • Support your body and mind together. Keep a steady routine with balanced meals, gentle movement, and enough rest. Enjoyable activities, time outdoors, or connecting with others can reduce anxiety and make physical sensations feel less alarming.

• Reassure yourself calmly

  • Instead of telling yourself something terrible is happening, remind yourself: “I’ve felt this before and it passed,” or “I’ll take sensible steps if symptoms persist.” Calmer thoughts help reduce tension in both body and mind.

• Reflection questions

  • What tends to trigger my health worries?

  • How do I usually respond when I notice a symptom?

  • What helps me calm down and regain perspective?

• If health worries take over

  • If health anxiety stops you from relaxing, sleeping, or enjoying life, speak to your GP or a counsellor. Support can help you manage fear and rebuild trust in your body.

• You’re not alone

  • Many people find health worries increase with age and change. With gentle self-awareness and the right support, it’s possible to feel calmer and more confident about your wellbeing.

If you’d like to explore how professional support can help with emotional wellbeing in later life, click to visit the Counselling for Older People page.