i need strategies to deal with high health anxiety pls!
Hello, I am so sorry that you are experiencing this health anxiety issues. I would like to offer a different solution then what the previous expert wrote, but I would like to mention that I do not care who you pay for this information I just want to provide you with best and most complete information that will help you with your anxiety.
I believe the use of Cognitive Behavioral Therapy (CBT) can help produce a more long-term solution to your anxiety issues. CBT therapy is the most evidence based therapy currently that has been proven to successfully treat anxiety for a long period of time. The previous only mentioned short term solutions of relaxation that are like band-aids to this problem, but not a solution or a sustained treatment. CBT has a premise that your symptoms are caused by negative thoughts, so if we change your thought process to be more positive and objective as well, then your symptoms will lessen.
So this link may help you, it contains a technique I use with patients called a thought record. It will help you keep track of any negative thoughts you have. You put the trigger for your health anxiety, the emotion intensity and the intensity of the negative thought associated with that health anxiety trigger. Then you put down how you responded (e.g. panic attack, obsessive compulsive behavior, etc…), what would be an alternative and more rational response to this health anxiety trigger. And then you re-rate your original negative belief.
Also this worksheet can help you focus on different theories for you health anxiety to help provide you with a more objective view point.
In addition, these two worksheets are very good at helping lessen anxiety symptoms. It can help you focus on the big picture and the objective/positive thoughts and outcomes.
Also individuals with severe anxiety have a poor coping mechanism, so this worksheet will help you develop a better coping strategy to manage your symptoms better.
These two books are also really effective in helping manage anxiety as well.
This link can provide you with a technique for something called Progressive Muscle Relaxation that can help you create a long term calm by using muscle tension and release techniques; it can help manage your anxiety and is very similar to a style of meditation.
I hope this provides with some guidance on where to start to help manage your anxiety. If you have any questions or concerns, please feel free to contact me at anytime.