We’re not living in the best time if you have health anxiety. What can sometimes be a complicated combination of anxiety, mental health illness and the fear of dying is now affecting more people than ever. With the outbreak of Covid-19, another worry is the decline in the general public’s wellbeing. There is a fine line between being conscious and social distancing, worrying about the virus and becoming a hypochondriac. The pandemic is triggering an infectious mental health crisis.
The charity Anxiety UK has experienced a spike in callers since the spread of coronavirus. As the number of fatalities goes up, more people are understandably fearing for their lives, their families, anyone around them, as well as the pandemic itself. The mainstream media outlets and inconsistent government messages continue to fear-monger the nation, so you can’t work out if you should stock-pile, isolate, distance yourself, for either two weeks or 12, meaning health anxiety soars. Just like coronavirus, fear is easy to spread.
But instead of giving in to the panic, here’s a breakdown of information regarding health anxiety during this time and what you can do if you are suffering. Remember you are not alone and we will get through this together.
What is health anxiety?
Health anxiety is a form of anxiety where you are constantly worried about your health. This can take many shapes: for example asking people if you are ill; checking your body for symptoms and physical signs constantly; obsessively looking for information related to your body; becoming fearful of anything health-related, including books and TV shows on hospitals, health, life and death. It can even be too many trips to the doctor’s office, in case you’re worried something is missing. This can then cause physical symptoms such as headaches and rashes. Other signs of health anxiety can be found on the NHS website here.
Why might you be triggered right now?
Following government regulations, many people are social distancing and isolating at home. When you have any type of anxiety, it is a form of overthinking, ruminating and obsessing over small details, therefore staying indoors, alone with your thoughts is rarely recommended.
Now we have to be indoors for the safety of ourselves and others, it can feel especially imprisoning to be alone, at home with just your thoughts. It can also make the issue circular and the problem larger because sometimes watching the news too often and overthinking the issue can be its own problem.
What can you do to help calm any health anxiety?
During this lockdown, we have been instructed to stay at home to halt any spread of the virus, it’s important we make use of our allotted one walk a day outside. Getting fresh air, being in a different scenario, moving your body is key for letting your health anxiety move through you, instead of consuming you.
The government guidelines for social distancing permits a walk a day, use this time to figure out if you want to go for a run, go for a walk with a new podcast in your ears or go for a lunchtime walk in a part of your local area you don’t usually explore.
What can we eat to remain balanced in our minds?
“Avoid snacking to ensure your blood sugar remains stable,” says Ashiya, a student in nutritional therapy and wellness adviser at TayyibWellness. “Try to avoid caffeine, this increases our cortisol levels and so by drinking caffeine, we are potentially adding to the stress.”
So what can we eat? “Make sure each meal contains protein and good fats. For example nut butters, avocados, nuts and seeds (chia seeds are great), yoghurt, lentils, tuna, chicken, beans and legumes, and lamb,” begins Ashiya before adding, “salmon is a great choice as it contains both fats and protein and is easy to store in the freezer.” Another great remedy to try is ashwagandha, derived from Chinese and Ayurvedic medicine, this herb provides multiple benefits to your body and brain. It boosts brain function, eases your nervous system and lowers your blood sugar and cortisol levels. An adaptogen highly recommended right now: ashwagandha, cordyceps and lavender, all great for easing the mind.
Social media tips
News on the c-word is everywhere but that doesn’t mean you have to tune in for every news cycle. For those suffering from health anxiety, log out of your social media accounts when you’re done with your morning scroll and take this time to keep your mind and body occupied. If you are going to read the news, make sure it’s from a reputable source and not just a newsreel spreading panic.
Doing more with the space you’re in
We may be staying at home but that doesn’t mean humans suddenly need less attention and social interaction. Make this a time where you video call your friends and family. If you can, this is also the time to rekindle with your garden or any balcony space. Is there a way you can tend to greenery such as flowers? This has shown signs of reducing any stress or anxiety.
It’s vital though that we’re in one space for the majority of the time, we stop what we’re doing and take a break and try something different. This is the time to be creative, read all those books piled up, find an audiobook or podcast you may like. Even soothing mindful sounds, such as the sounds of ocean waves, may ease your worries while trying to keep away from too many screens may help, too.
Writing a journal is also recommended by many mindful practitioners and psychologists, jot down what you’re grateful for every few hours, as a reminder to yourself. Studies show you can’t feel anxious and grateful at the same time.
You’re not helpless at home
A recommended mental health issue tip is ensuring that we’re doing something for others every day. It makes us feel good being active and helping someone else.
Can you donate to your local food bank? Are you free to help the NHS, who are looking for volunteers (including those who can spend time on the phone talking to those who are elderly and lonely)? Is this something you can, or want to, do for someone else?
A little reminder
If you are having a bad mental health day, filled with stress and overthinking the smallest of details, especially around your health and the health of others, try not to make yourself feel bad about it. What will help you is to forgive yourself and know every other moment is a new chance to feel something new. Letting yourself mess up and forgiving yourself is key.
Helpful resources:
Anxiety UK resources for Coronavirus health anxiety
