In a world where every news alert seems to warn of an alarming new study or outbreak, it’s easier than ever to feel overcome by worry about your well-being.
Turn on your TV, scroll through social media, or click a single link, and you’re met with one cautionary tale after another.
But when this constant stream of health headlines starts to consume your day-to-day thoughts, you could be experiencing signs of Health anxiety management issues—often referred to as illness anxiety disorder.
To shed light on what happens when health concerns go from normal awareness to full-blown obsession, I spoke with two leading experts: Dr. Niket Sonpal, a Board-Certified Internist and Gastroenterologist in New York City, and Dr. Sanam Hafeez, a New York-based Neuropsychologist.
They offered insights on what signals to look out for, along with practical strategies to manage excessive health worries.
When Health Anxiety Takes Hold
1. Frequent Doctor Visits
According to Dr. Sonpal, some patients become convinced they’re suffering from every ailment they read about, dropping in for routine checks on minor lumps or innocent rashes.
If medical experts repeatedly reassure you that you’re healthy, yet you continue booking appointments for new “concerns,” it may be time to explore therapy or psychological support.
“It’s easy for uncertainty to spiral,” Dr. Sonpal notes, “because people fear the disease is lurking inside them, undetected.”
2. Incessantly Online
Let’s face it: Dr. Google can be a slippery slope. “For those with health anxiety, search engines can be like crack cocaine,” admits Dr. Sonpal.
A simple query about a headache or sore throat can lead you down a rabbit hole of rare conditions that only heighten your anxiety. Instead of using online resources to self-diagnose, consider speaking directly with a trusted healthcare professional for clarity.
3. Avoidance
Interestingly, some people with health anxiety go to the opposite extreme: They steer clear of any environment where they fear germs lurk.
A study by Harvard Medical School even found that patients who consistently avoid health-related situations show higher levels of anxiety and lower quality of life.
Dr. Sonpal says this kind of avoidance provides a “false sense of security.” Skipping flights or refusing to attend social events just because it’s flu season can deprive you of normal life experiences.
4. Repetitive Body Checks
Do you find yourself constantly monitoring every freckle, mole, and bruise for changes? Most of us barely notice a small bruise from bumping into a table.
However, people with health anxiety often obsess over every new mark or sensation, interpreting normal body variations as signs of severe illness.
In more extreme cases, they may latch onto one specific organ, seeking repeated tests or scans to confirm it’s functioning normally.
5. Total Avoidance of Doctors
On the other end of the spectrum, there are those who fear medical professionals so intensely that they skip essential screenings and check-ups.
Dr. Sonpal warns that this can be particularly risky: “By the time something is actually found, it might be at a more advanced stage.”
Missing yearly physicals, mammograms, or routine dental work can lead to bigger problems if a genuine issue does arise.
How to Manage Your Worries
Finding a Physician Who Understands
Dr. Hafeez advises being upfront about your concerns: “When you say to your doctor, ‘I have health anxiety,’ you allow them to consider your mental well-being as well as your physical state.” This can create a more compassionate, holistic approach to care.
Stop Googling
It can be tempting to search your symptoms every time you feel a twinge, but non-stop online browsing often heightens anxiety.
Dr. Hafeez notes that stepping away from search engines and social media groups can help reduce the cycle of worry.
Cognitive Behavioral Therapy (CBT)
CBT is specifically designed to tackle unhelpful thoughts and reshape them into healthier thought patterns.
Research shows that CBT can significantly reduce the symptoms of health anxiety for at least a year—and boosters can help maintain progress. It’s a practical way to build mental resilience and navigate moments of panic.
Meditation and Relaxation
For those keen to take a more self-directed approach, activities like meditation can foster a sense of calm and control.
By training your mind to stay centred, you reduce the tendency to obsess over every sensation or symptom.
This practice is about learning to let go of what you can’t control and focusing on what you can—namely, your own responses and stress levels.
Meet the Experts
Dr. Niket Sonpal
An Adjunct Assistant Professor at Touro College of Osteopathic Medicine and a Clinical Instructor at Kingsbrook Jewish Medical Center, Dr. Sonpal specializes in gastroenterology.
After earning his MD from the Medical University of Silesia, he completed an Internal Medicine residency at Lenox Hill Hospital, where he served as Chief Resident.
Dr. Sonpal’s expertise in medical education shines through in his co-authored bestsellers—Master the Boards: USMLE Step 2 CK, Master the Boards Step 3, and Master the Boards: Internal Medicine.
He’s also the COO of MedQuest Test Prep and Director of Medical Education for Picmonic Test Prep.
Dr. Sanam Hafeez
An NYC-based licensed clinical psychologist, Dr. Hafeez serves as a teaching faculty member at Columbia University Teacher’s College and is the founder of Comprehensive Consultation Psychological Services, P.C.
She frequently addresses issues such as body image, social media addiction, and workplace stress. Dr. Hafeez also works with individuals coping with PTSD, learning difficulties, and a range of other psychological conditions.
You might have seen her offering insights on CNN, Dr. Oz, or other media outlets. Connect with her on Instagram @drsanamhafeez or visit comprehendthemind.com.
Wrapping Up
Keeping yourself informed about medical advancements is a positive move—until it crosses into all-consuming worry. If you identify with these signs of Health anxiety management, remember that you’re not alone and that help is available.
Tapping into professional advice, harnessing therapies like CBT, and limiting unhelpful online deep dives can all pave the way to a more balanced perspective on your health.
Feeling at ease in your own body is possible, and it starts with acknowledging when anxiety has taken centre stage.