I'm right there with you. In the world of motherhood, we juggle a lot. Kids, work, home... and then, if you are like me - sometimes health worries sneak in.

It's like, one minute you're fine, and the next, you're Googling symptoms at 2 a.m. Is this headache normal? Why does this mole look different? Could that article about skin cancer symptoms be talking about me? I’ve been forgetting things so much lately - maybe I have early-onset dementia.

Been there, done that. More times than I'd like to admit. And as a therapist who specializes in anxiety, I see it all the time. But as a mom? I feel it, deeply.

So, this blog is from me to you. A heart-to-heart. I'm peeling back the curtain, sharing what works. For me. For others. For us.

What Is Health Anxiety?

So, what is health anxiety? Imagine your brain's on lookout. All. The. Time. It sees danger in every sniffle, every odd sensation. That's health anxiety. It's like your mind's stuck on the "worry" channel, and it’s a loud one.

Now, add "mom" to the mix. Suddenly, every little thing feels big. That cough? That weird rash? It's not just about us anymore. It's about these tiny humans we're trying to keep safe and healthy. So, we're on high alert, double time.

Health anxiety by definition is overwhelming concern that you or someone else (our kids) have a serious medical condition. It often involves:

• Persistent Worry: Continuous concern over health, fearing serious illness without significant evidence.

• Excessive Checking: Frequently examining the body for signs of illness, such as lumps, rashes, or odd sensations.

• Information Seeking: Regularly Googling health-related information, leading to increased anxiety over symptoms and diseases.

• Avoidance Behavior: Avoiding activities, media, or situations that might trigger health-related fears, including medical appointments.

• Constant Reassurance Seeking: Repeatedly seeking validation from doctors, friends, or family about one's health to calm fears, yet often finding little long-term comfort.

In the context of motherhood, these symptoms can be amplified by the inherent concern for their children's well-being, which can look like:

• Heightened Vigilance: Every minor symptom in their children can seem alarming, leading to increased anxiety and protective behaviors.

• Impact on Daily Life: The continuous state of worry can affect sleep patterns, concentration, and the ability to enjoy family time.

• Social Withdrawal: Avoiding social gatherings or public places out of fear of health risks to themselves or their children.

Does any of this sound familiar? If so, you may be experiencing health anxiety.

Coping with Health Anxiety

Managing health anxiety is a journey, but you've got some powerful tools at your disposal.

We're talking about small, doable changes that can make a big difference in how you feel day-to-day. Here are some practical tips:

A. Cognitive Techniques

Think of your mind as a garden. We're going to do some weeding (those pesky, catastrophic thoughts) and plant some beautiful, positive thoughts. Here’s how:

• Challenging Catastrophic Thoughts:

  When your mind jumps to the worst-case scenario, pause and ask yourself, “What evidence do I have for this outcome?” Often, we find our fears aren’t very grounded in reality.

• Staying Present:

  Mind wandering to "what-ifs"? Let's gently bring it back to the now. The sound of your breath, the feel of the breeze - simple things to ground you.

  Often, our minds can run wild and project our negative feelings way into the future. Remember, feelings aren’t facts and in this present moment, you are okay and your kids are okay.

• Using Positive Affirmations and Self-Talk:

  Replace negative thoughts with positive affirmations.

  A simple, “I am strong, I am healthy, I am capable,” can be incredibly soothing. Or, “God is in control, my kids are healthy, I can do this” goes a long way to calming your anxious mind.

• Radical Acceptance:

  This is about acknowledging reality as it is – not as we fear it to be. It's recognizing that some aspects of life, including health, are beyond our control.

  Embracing this can reduce the struggle against uncertainty and bring peace. It's not about giving up; it's about conserving your energy for things you can change.

B. Behavioral Techniques

Our actions can significantly influence our anxiety levels. Here are some habits that can help create a more balanced life:

• Gradual Exposure to Health-Related Fears:

  If certain information or situations spike your anxiety, consider gradually exposing yourself to these in a controlled, manageable way to reduce fear over time.

• Establishing a Healthy Routine:

  A balanced diet, regular physical activity, and adequate sleep can do wonders for your mental health. These are the pillars that support both your physical and emotional well-being.

• Limiting Health-Related Searches on the Internet:

  It’s tempting to look up symptoms online, but this often leads to increased anxiety. Set boundaries for yourself to avoid going down the rabbit hole of health-related information.

• Exposure Response Prevention (ERP):

  This involves exposing yourself to the anxiety (the thoughts and worries about health). Then, intentionally refraining from seeking reassurance about those health concerns, a common behavior in health anxiety.

  By resisting the urge to check symptoms or ask for validation from others, you gradually reduce the anxiety associated with health fears.

  ERP teaches you to tolerate the uncertainty and discomfort of not knowing, which can be a powerful tool in overcoming health anxiety.

C. Emotional Regulation Techniques

Managing our emotions can help with health anxiety. Here are some strategies to calm ourselves down when we feel like we are losing it:

• Deep Breathing Exercises and Relaxation Techniques:

  Techniques such as deep breathing, progressive muscle relaxation, prayer, or guided imagery can help calm your mind and reduce anxiety.

  Picture the scary health thoughts as lilly pads that are floating down a stream. Let them be there and just float on by down the river.

  You can also download meditation or calming apps to help.

• Hobbies and Activities That Bring Joy:

  Make time for activities that uplift you. Whether it’s painting, running, yoga, or reading, doing hobbies can provide a much-needed break from anxiety.

• The Importance of Laughter and Maintaining a Sense of Humor:

  Never underestimate the power of laughter. It can lighten your mood, relieve stress, and remind you of the joy in life.

• Practicing Gratitude:

  Make a habit of recognizing and appreciating the good in your life, even the small things.

  Keeping a gratitude journal or simply reflecting on a few positive things each day can shift focus away from health worries and towards a more positive outlook.

Implementing these strategies might not change things overnight, but with consistency, they can lead to significant improvements in managing health anxiety.

Remember, it’s okay to seek professional help if you find these strategies aren’t enough on their own. You’re doing a great job, and taking steps to care for your mental health is a sign of strength.

Seeking Professional Support for Health Anxiety

There comes a moment when we realize, "Hey, maybe I need a bit more help with this." And you know what? That's perfectly okay. It's more than okay—it's brave.

Imagine having someone in your corner, someone who gets it. That's what professional support feels like. It's about:

• Finding Your Person: A therapist or counselor who clicks with you, who makes you think, "Yeah, they get me."

• Talking It Out: Sometimes, just putting words to what we're feeling can lift a weight off our shoulders. It's like untangling a giant knot inside.

• Learning New Tools: Therapists can arm you with strategies and techniques tailored just for you. It's like getting a personalized roadmap through the maze of anxiety.

Remember, reaching out is a step of strength. It says, "I value myself enough to get the support I deserve."

And if the first person you talk to doesn't feel right, that's okay. Finding the right fit can be part of the journey.

You're doing great, just by considering this step. It's about taking care of you, so you can be the best version of yourself—for you, and for those little ones who think the world of you.

Takeaways:

As we reach the end of our chat today, I want to leave you with a few thoughts. Health anxiety, with its twists and turns, can often feel like an unwelcome journey we didn't sign up for.

It's complex, often challenging, and sometimes downright exhausting. But here's the thing – it's a path many of us walk, and there's strength in that shared experience.

Remember, it's perfectly okay to have good days and tough days. The important part is to keep moving, keep trying, and keep believing in better moments ahead.

And on days when the load feels a bit too heavy, remember, reaching out is not just brave, it's wise. There's incredible strength in vulnerability, in saying, "Hey, I could use help with this."

Whether it's confiding in a friend, joining a support group, or seeking professional guidance, every step towards support is a step towards lightness.

As we wrap up, I encourage you to carry forward the strategies and insights in this blog post. Implement them, tweak them, make them your own. And always, always remember – you're not alone.

With love and solidarity,

Are you struggling with health anxiety? Let’s connect!

I will help you find solutions and immediate relief.

Reach out for a free consultation today!

Related Articles:

Tips for Stay-At-Home Mom (SAHM) Anxiety

Postpartum Anxiety Quotes

Understanding Postpartum Anxiety: How Long Does It Last?

Sources:

Alberts NM, Hadjistavropoulos HD, Sherry SB, Stewart SH. Linking Illness in Parents to Health Anxiety in Offspring: Do Beliefs about Health Play a Role? Behav Cogn Psychother. 2016 Jan;44(1):18-29.

Newby JM, Hobbs MJ, Mahoney AEJ, Wong SK, Andrews G. DSM-5 illness anxiety disorder and somatic symptom disorder: Comorbidity, correlates, and overlap with DSM-IV hypochondriasis. J Psychosom Res. 2017 Oct;101:31-37.

Scarella TM, Boland RJ, Barsky AJ. Illness Anxiety Disorder: Psychopathology, Epidemiology, Clinical Characteristics, and Treatment. Psychosom Med. 2019 Jun;81(5):398-407.