CBT for Health Anxiety

This article is meant for confirmed cases of Health Anxiety. If you notice a serious problem with your health, consult a doctor right away. CBT for health anxiety is explained below:

CBT:

CBT, or Cognitive Behavior Therapy, traces its origins to ‘Behavior Therapy‘ established in the 1950s. Pioneered by Albert Ellis (Rational Emotive Behavior Therapy) and Aaron T. Beck (Cognitive Therapy).

The recognition of its effectiveness in treating depression, rivaling antidepressant medication, led to its adaptation for diverse issues like panic attacks and health anxiety.

CBT asserts that difficulties like health anxiety evolve from learned patterns of thinking and behaving.

It offers a pathway to break the cycle of health anxiety by unveiling detrimental thinking and behavioral patterns. 

The C in CBT:

In the “C,” or cognitive aspect, the focus lies on thoughts and mental images about oneself, others, situations, and the world. 

The more menacing the thoughts, the greater the anxiety.

Thinking patterns hinge on attention, interpretation of surroundings, and memorable experiences.

The B in CBT:

In the “B,” or behavioral aspect, the focus lies on actions, urges, and abstentions. 

Thoughts intertwine with behaviors, with short-term relief in anxiety-provoking situations often leading to long-term challenges. For instance, avoiding a driving test might alleviate anxiety immediately, but the inability to pass perpetuates anxiety in the future.

---

What is Health Anxiety?

It is a common human experience to be wrestling with concerns regarding health, perhaps during moments like awaiting test results or undergoing medical procedures. 

Occasionally, this unease about health serves a constructive purpose, prompting adjustments such as embracing exercise, adopting healthier dietary habits, or abandoning smoking. 

Yet, when this concern shift from being constructive to becoming a constant hindrance in daily life, that is when the real problem, Health Anxiety, sets in.

Health-related worries cause ‘real problems’ when they exhibit the following characteristics:

• Interferes with your daily life activities.
• Induce significant distress.
• Excessive in nature.
• Give rise to counterproductive behaviors, such as constantly worried, seeking excessive reassurance from healthcare professionals, friends, or family, etc.

In what ways Anxiety affects us?

Anxiety of any sort can affect us in at least four different ways: 

• The way we feel
• The way we think
• The way our body works
• The way we behave

Cognitive Signs – what you think

• I might have… Covid 19, Tuberculosis, Malaria, etc.
• I am going to die
• “I am unwell,” and appreciating life becomes difficult afterwards
• What if “this or that” happens?
• Imagining the worst, and then dwelling on it

Emotional Signs – how do you feel during such thoughts?

• Anxious
• Panicked
• Upset
• Irritated

Behavioural Signs- what you do

• Constantly Seek reassurance from GP, friends, family
• Behave as though you are unwell (resting, reducing activities)
• Look up symptoms on an internet search
• Focusing on parts of your body that you are concerned with

---

CBT FOR HEALTH ANXIETY:

Now, you might be contemplating whether Cognitive Behavior Therapy (CBT) is implying that your experiences are mere figments of your imagination. The answer is no; that’s not the message CBT conveys. 

The sensations you perceive in your body are undeniably real. However, the crucial factor depends on “how you respond” when these sensations come to your attention. 

Regardless of whether the sensation is a natural occurrence or potentially linked to an illness, if you interpret it as life-threatening, while catastrophizing, anxiety sets in. 

Triggers:

While some individuals perceive their anxiety as spontaneously occurring, without any semblance of control, more often than not, there exists a trigger—a catalyst for feelings of anxiety. 

Triggers can manifest both externally and internally. 

Internal Triggers:

Internal triggers include physical sensations such as

1. Stomach discomfort
2. Tingling or numbness in body parts
3. Ringing in your ears
4. Sensitivity to heat or cold in your teeth
5. Fluctuations in heart rate
6. Changes in saliva production

External Triggers:

External triggers for anxiety can vary from person to person, but here are five common examples:

1. Social Situations
2. Workplace Stress
3. Financial Concerns
4. Health Concerns of Others
5. Loud noises, crowded spaces, etc.

Thoughts and Health Anxiety:

Thoughts can take the form of verbal expressions or mental images.

In the context of Health Anxiety, thoughts often center around worst-case scenarios, with these scenarios perceived as highly likely, if not guaranteed, to occur. For instance, interpreting a tight chest as indication of a heart attack.

As anxiety intensifies, it results in heightened physical symptoms, reinforcing the perceived threat.

Engaging in behaviors such as touching and pushing the painful area in an attempt to gauge its sensitivity may seem useful for monitoring and understanding the pain. 

---

Techniques: CBT For Health Anxiety

Begin by identifying situations where self-focus is heightened, and consider the perceived benefits of maintaining this focus. Reflect on whether you believe self-focus prepares you for potential threats or does nothing but makes you worried for no reason. 

Focus Training:

To shift your focus, consider engaging in sensory-focused practices:

I. Focus on the Task:

Engage fully in what you’re doing at the moment.

For example, if you’re gardening, explore the texture of the soil, feel the temperature, and notice the scent of the earth. Pay attention to the vibrant colors of the plants, listen to the rustle of leaves, and become aware of any surrounding aromas.

II. Focus on What You Can See:

Pause and visually examine the environment around you.

For example, select an item to concentrate on, observing the interplay of colors, distinctions, and textures. Take note of specifics such as light-dark variations, sparkling effects, or the material composition.

III. Focus on What You Can Hear:

Take a moment to pause and listen.

For example, identify sounds like traffic, birds, the hum of electronic devices, or the rhythm of rain. Pay attention to the nuances of voices around you, focusing on tones, volumes, and accents rather than the content.

IV. Focus on Texture:

Explore the tactile sensations in your immediate surroundings.

For example, notice if there’s a contrast in texture between your top and trousers. Feel for anything rough, smooth, warm, or cold. Pay attention to the texture of your jewelry, the chair you’re sitting on, or the armrest.

Attention Training:

This practice can assist in breaking the cycle of self-focus:

• Collect Sounds: Assemble three or more different sounds, such as a rustling breeze, distant chatter, a faint melody, a ticking clock, or the murmur of traffic.
• Collect Locations: Recognize three or more places, like a park, study room, coffee shop, library, a spot near a window, or a corner with a view.
• Labeling: Give each sound and location a specific label, for example, sound 1, location 2, and so forth.

Why should I try and stop worrying about my health, isn’t that dangerous?

We all indeed need to take good care of our health and consult a doctor where appropriate.

But imagine that you are 90 years old and looking back on your life. Think how you might feel about all those years wasted in worry about health if your fears turn out not to be even true! 

External Resources:

• https://web.ntw.nhs.uk/selfhelp/leaflets/Health%20Anxiety.pdf
• https://www.steps2wellbeing.co.uk/_document/content/page_section/health_anxiety_workbook_275.pdf

Related Content:

Mental Health Help:

National Helplines:

• National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
• Crisis Text Line: Text HOME to 741741
• SAMHSA’s National Helpline: 1-800-662-HELP (4357)

Online Resources:

• NAMI (National Alliance on Mental Illness): https://www.nami.org
• MentalHealth.gov: https://www.mentalhealth.gov

Local Resources

When looking for mental health support, it’s often best to start locally. Many communities have mental health clinics, hospitals, and community centres that offer counselling and therapy services. You can find these services by searching online directories, like Psychology Today’s Therapist Finder, which allows you to filter results by location, specialty, and insurance coverage. Additionally, your primary care doctor can be a valuable resource, as they can refer you to local mental health professionals or services that meet your needs.

How to Find Help

Finding the right mental health help can be overwhelming, but there are several ways to simplify the process:

1. Online Directories: Websites like Psychology Today, GoodTherapy, and Therapist Finder offer comprehensive directories of mental health professionals. These platforms let you search by location, issues treated, and insurance acceptance.
2. Health Insurance Providers: Your health insurance provider can give you a list of covered mental health services and providers, ensuring you receive care within your network.
3. Healthcare Providers: Don’t hesitate to speak with your primary care physician or a general practitioner. They can provide referrals to trusted mental health professionals or guide you on how to access the services you need.