The body itself is constantly sending us ambiguous signals, difficult to interpret; Not because it is our body, we know exactly everything that happens in it. Therefore, it is normal to occasionally worry about the possibility of having contracted or developed a disease.
However, there are also other types of cases in which the individual is excessively and constantly concerned, in a systematic manner, about his or her own health, perceiving normal biological processes as alarm signals or, at least, that do not imply significant pathologies. This type of phenomenon is known as hypochondria and it is a psychological alteration that can damage our quality of life, even if it is based on unfounded fears.
Hypochondria can be understood as a vicious circle supported by two elements: the predisposition to interpret any apparent anomaly in our body as a sign of illness, on the one hand, and a tendency to obsess over it and think over and over again in hypothetical situations. very pessimistic and linked by their own health, which leads to constant self-checkups and feeling that medical assistance is needed over and over again, even though no professional diagnoses the supposed illness. This loop of anxiety and repetitive thoughts gives rise to anxiety-type symptoms, which in turn They can generate other physical symptoms due to the wear and tear that this generates on the neuroendocrine system.
These physical and psychological symptoms can be restlessness, agitation, constant stress, anguish, obsessions with one’s own health, skin rashes, fatigue and insomnia. And since the situation worsens over time, it is advisable to do something to combat hypochondria and not let it fully establish itself in our daily lives.
Below we present a series of very useful strategies with which you can combat hypochondria and that can be applied on a daily basis.
1. Go to psychotherapy
Going to psychotherapy if you consider that you may be suffering from a true psychological disorder is the best way to put our case in the hands of a professional qualified in this type of intervention.
It is important to request the services of a psychology professional whenever our level of hypochondria does not remain a simple discomfort, and can also cause problems on a daily basis 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 psychological professional who is an expert in hypochondria will thoroughly review our case and provide us with the personalized support we need.
2. Review your own fears after the fact
One of the classic characteristics of people with hypochondria is the tendency to generate very negative or catastrophic thoughts about possible diseases 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, it is necessary to get used to reviewing and analyzing them afterwards to see that they are only in our heads and do not fit with reality.
In this way we will verify that nothing of what we feared has come true and we will stop harboring these types of thoughts and concerns progressively over time.
One of the first things that are recommended to people with hypochondria by psychology and health professionals is to implement healthy lifestyle habits at all levels. This will expose us less to anxiety, since Physical wear and tear makes us more vulnerable to these types of alterations being less prepared to face day-to-day problems or even physical discomfort itself, amplifying it.
Some of these healthy habits are: doing moderate physical exercise weekly, eating a healthy and balanced diet without excess carbohydrates, walking a minimum of 30 minutes a day and doing activities that activate the intellect such as reading or hobbies.
By carrying out an active and healthy lifestyle based on these simple habits, you will see how your body can function perfectly in its entirety and that nothing bad happens to your body.
4. Avoid trying to block negative thoughts
As we have mentioned, hypochondria is associated with a series of recurring negative thoughts that the person who has this type of alteration harbors on a systematic and daily basis.
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 that in this way you do not give it more importance than it has by itself.
In this way you will become familiar with those thoughts, you will be able to analyze them within yourself and you will be able to find other, more positive, optimistic and adaptive substitute thoughts.
5. Remind yourself of the difference between the possible and the probable
The worries that people with hypochondria harbor are often based on an inability to distinguish what is likely to happen from what is likely to happen in their daily lives.
To address one of the main origins of hypochondria, it is recommended that you regularly remind yourself of the difference between the possible (what can happen with a greater probability) and the probable (that is, what can happen but with a lower probability).
6. Learn to identify your emotions
Identifying your own emotions is the first step to changing them, something that any psychologist specialized in hypochondria and emotional management can help us with.
Identifying emotions can be done, for example, by keeping a personal diary where we periodically write down our emotions, with the aim of not confusing feelings and interpreting them as the expression of a specific illness.
Knowing each of the emotions we feel and how they are triggered will help us to know ourselves better, to know our fears and worries and to start working to change them.
7. Stay calm with relaxation techniques
Something we must always remember to overcome our hypochondria problem is to stay calm and achieve a state of relaxation and balance with which we can dominate our fears and distressing or obsessive thoughts.
We can achieve states of calm and tranquility with the help of a professional psychologist who trains us in the application of one of the various relaxation techniques that exist and are at our disposal.
Some of the most useful relaxation techniques we can find are meditation, conscious breathing, yoga, and progressive muscle relaxation.
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