7 strategies to fight hypochondria

The body itself constantly sends us ambiguous signals, which are difficult to interpret; not because it is our organism, we know exactly everything that happens there. Therefore, it is normal to worry about the possibility of having contracted or developed a disease.

However, there are also other types of cases in which the individual worries excessively and constantly, in a systematic way, for his own health, perceiving as alarm signals normal biological processes or, at least, who do not do not involve significant pathologies. This type of phenomenon is known as hypochondriaand it is a psychological alteration that can harm our quality of life, even if it is based on unfounded fears.

Tips for fighting and overcoming hypochondria

Hypochondriasis can be understood as a vicious circle supported by two elements: the predisposition to interpret any apparent abnormality in our body as a sign of disease, on the one hand, and a tendency to obsess over it and reflect again and again in hypothetical situations. very pessimistic and bound by their own health, which leads to constant self-checks and the feeling that medical assistance is needed again and again, even if no professional diagnoses the supposed illness. This loop of anxiety and repetitive thoughts gives rise to anxiety-like symptoms, which in turn they can generate other physical symptoms due to the wear and tear that this generates on the neuroendocrine system.

These symptoms, both physical and psychological, can be restlessness, restlessness, constant stress, anxiety, obsession with one’s health, rashes, fatigue, and insomnia. And since the situation worsens over time, it is recommended that we do something to combat hypochondria and not let it take hold completely in our daily lives.

Below we present a series of very useful strategies with which you can combat hypochondriasis and which can be applied on a daily basis.

1. Go to psychotherapy

Going to psychotherapy if you think you are suffering from a real psychological disorder is the best way to put our case in the hands of a qualified professional in this type of intervention.

It is important to seek the services of a professional psychologist as long as our level of hypochondria does not remain a simple discomfort, and it can also cause us problems in our daily life and interfere with our normal functioning. The mental health professional will be the one who will confirm if it is a psychopathological alteration and will propose a therapy plan.

A psychologist expert in hypochondriasis will study our case in depth and provide us with the personalized support we need.

2. Review your own fears afterwards

One of the classic characteristics of people with hypochondriasis is the tendency to generate very negative or catastrophic thoughts about possible illnesses that the person has contracted or will contract in the near future.

To combat these irrational thoughts and fears that are not based on real facts, you have to get used to seeing them again and then analyzing themto see that they are only in our heads and do not correspond to reality.

In this way we will verify that nothing of what we feared has come true and we will gradually stop having these kinds of thoughts and worries over time.

3. Lead a healthy lifestyle

One of the first things that is recommended to people with hypochondriasis by psychology and health professionals is to practice healthy lifestyle habits at all levels. This will expose us less to anxiety, since physical wear and tear makes us more vulnerable to this type of alteration by being less prepared to face everyday problems or even the physical discomfort itself, amplifying it.

Some of these healthy habits are: doing moderate physical exercise every week, having a healthy balanced diet without excess carbohydrates, walking at least 30 minutes a day and doing activities that stimulate the intellect such as reading or hobbies .

By leading an active and healthy life based on these simple habits, you will see how your body can function perfectly and nothing bad happens to it.

4. Avoid trying to block out negative thoughts

As we mentioned, hypochondriasis is associated with a series of recurring negative thoughts that the person with this type of disorder harbors systematically and daily.

These unpleasant thoughts usually generate great discomfort in the person and to overcome them it is necessary that you do not try to block them and that you try to accept the occasional discomfort, so as not to give him more importance than he has for himself.

In this way, you will become familiar with these thoughts, you will be able to analyze them inside you and you will be able to find other more positive, optimistic and adaptive replacement thoughts.

5. Remember the difference between possible and probable

The concerns that feed people with hypochondria often rest on an inability to distinguish what is possible to happen from what is likely to happen in their daily lives.

To treat one of the main origins of hypochondriasis, it is recommended to regularly remind yourself of the difference between the possible (what can happen with a greater probability) and the probable (i.e. what can happen but with less probability).

6. Learn to identify your emotions

Identifying your own emotions is the first step to changing them, which any psychologist specializing in hypochondriasis and emotional management can help us with.

The identification of emotions can be done, for example, by keeping a personal diary where we periodically write down our emotions, with the aim of not confusing the feelings and interpreting them as the expression of a certain illness.

Knowing each of the emotions we feel and how they are triggered will help us know ourselves better, know our fears and concerns, and start working to change them.

7. Stay calm with relaxation techniques

Something we must always remember to overcome our problem of hypochondria is to stay calm and achieve a state of relaxation and balance to be able to dominate our fears and our agonizing or obsessive thoughts.

We can reach states of calm and tranquility with the help of a professional psychologist who trains us in the application of one of the different relaxation techniques that exist and are available to us.

Some of the most helpful relaxation techniques we can find are meditation, mindful breathing, yoga, and progressive muscle relaxation.

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