Health Anxiety: CBT Strategies to Calm Health Worries and Find Balance
What Is Health Anxiety?
Health anxiety is characterized by persistent fears about having or developing a serious illness, even when medical reassurance has been given. Some people may frequently check their bodies for signs of illness, search online for medical information, or make repeated doctor’s appointments. Others may avoid medical settings altogether because of fear.
Research shows that health anxiety exists on a spectrum. Some people may occasionally worry about health issues, while others experience distress so severe that it interferes with relationships, work, or quality of life (American Psychiatric Association, 2013).
Why Health Anxiety Persists
From a CBT perspective, health anxiety is maintained through cycles of thoughts, feelings, and behaviors:
Thoughts: “This headache means I must have a brain tumor.”
Feelings: Intense fear, dread, or panic.
Behaviors: Checking symptoms online, seeking reassurance, or avoiding activities.
These behaviors temporarily reduce anxiety, but in the long term, they reinforce the belief that symptoms are dangerous. Over time, this keeps the cycle going (Abramowitz & Braddock, 2011).
Evidence-Based CBT Approaches to Health Anxiety
Identifying Unhelpful Thoughts
Many people with health anxiety overestimate the likelihood of having a serious illness or underestimate their ability to cope. Learning to identify and challenge these thoughts can reduce anxiety.
Reducing Reassurance-Seeking
Constantly checking, Googling, or asking others for reassurance may feel helpful, but it strengthens anxiety. CBT focuses on gradually reducing these behaviors and tolerating uncertainty.
Exposure to Health-Related Fears
Instead of avoiding medical settings or conversations about illness, CBT encourages gradual, supported exposure. For example, a client might begin by reading an article about health calmly, then progress to attending a routine doctor’s appointment.
Shifting Focus Back to Values
Health anxiety often pulls people away from what matters most—relationships, hobbies, or career goals. CBT emphasizes reconnecting with meaningful activities and reducing the amount of time spent focusing on health worries.
Practical Tips You Can Try
Set “worry time.” Allow yourself a short, scheduled period to write down your health concerns instead of engaging with them throughout the day.
Limit online searches. Choose a time limit (e.g., 5 minutes) and stick to reputable sources like the Centers for Disease Control and Prevention (CDC) or National Institutes of Health (NIH).
Use grounding techniques. When anxiety rises, focus on your breath or bring your attention to your surroundings to shift away from catastrophic thoughts.
Track reassurance-seeking. Notice how often you seek reassurance and experiment with reducing it by small amounts.
When to Seek Professional Support
It’s important to remember that health anxiety is not about weakness or lack of willpower—it’s a recognized mental health concern that responds well to treatment. If health worries are consuming significant time, causing distress, or interfering with your ability to enjoy life, seeking support from a mental health professional can be very beneficial.
Final Thoughts
It’s normal to care about your health, but when health-related fears take over, it can leave you feeling trapped. CBT offers practical tools to understand and manage health anxiety so that you can shift your focus back to living a meaningful and fulfilling life.
If you recognize yourself in these descriptions, know that support is available—and change is possible.
References
Abramowitz, J. S., & Braddock, A. E. (2011). Psychological treatment of health anxiety and hypochondriasis: A biopsychosocial approach. Routledge.
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
Tyrer, P., Cooper, S., Crawford, M., Dupont, S., Green, J., Murphy, D., ... & Tyrer, H. (2014). Cognitive-behaviour therapy for health anxiety in medical patients (CHAMP): A randomised controlled trial with outcomes to 5 years. Health Technology Assessment, 18(52), 1–58. https://doi.org/10.3310/hta18520