There are people who express an intense fear of diseases. We must differentiate this, however, from hypochondria (currently Illness Anxiety Disorder, in the DSM-5).
Between one case and another, the difference lies in the severity and importance of the symptoms; When these truly interfere with the person’s life, we speak of a disorder, in this case, hypochondria. But, How to overcome the fear of diseases?
In this article we have collected up to 10 key ideas proposed by researchers Mathews, Gelder and Johnston, which can help in both cases, although we will always recommend going to a professional who provides psychological support when necessary.
It is a reality, although it may sound catastrophic (it is not), that we all get sick and that we will all die someday. We can contract many diseases throughout our lives, and yet this possibility should not paralyze us or reduce our quality of life.
The first step to avoid this is to accept, and assume, that we can get sick, without it keeping us up at night. It seems easy, but it is not so easy, especially for people who suffer from hypochondria.
In hypochondria, which must last at least 6 months to be diagnosed, the main symptom is a worry about having or contracting a serious illness It is no longer so much about “fearing illness” in general, as is often thought, but rather about fearing a specific illness (for example, cancer), although this may vary over time.
Another characteristic of this disorder is that there are no somatic symptoms or, if they are present, they are only mild Furthermore, the person manifests excessive behaviors related to health, and constantly “checks” his or her body in search of “new sensations,” or acts contrary, avoiding going to the doctor for fear of having an illness.
How to overcome the fear of illness: 10 key ideas
As we said, we must differentiate the fact of presenting hypochondria (anxiety disorder due to illness) from the fact of presenting a generalized fear of getting sick, of a milder nature (typical of many people).
Once this differentiation has been made, and emphasizing that in the first case it is best to ask for professional help (although the key ideas that we will propose can also be applied, and as “extra” help), we are going to see several key ideas on how to overcome fear. to diseases. These come from the contributions made by researchers Mathews, Gelder and Johnston (1986), and are the following.
1. Control catastrophic thoughts
The majority of hypochondriac people manifest catastrophic thoughts to. These are born as a result of a misinterpretation of your bodily sensations, which become relevant when we become overwhelmed and when we focus our attention on them.
If, for example, we have back discomfort, and we begin to focus our attention on it excessively, Other strange sensations may appear from the focus itself, added to the overwhelm and stress that causes us this discomfort.
As a result, catastrophic thoughts may arise, so at this point it is important to try to reduce their appearance, relativizing our bodily sensations and normalizing them when they are not truly worrying.
2. Relativize your body sensations
Another idea on how to overcome the fear of illness, related to the previous point, is to simply put your bodily sensations into perspective. As in the previous example, when you have an abnormal sensation, or mild pain, Try not to focus all your attention on her and relativize what you are really feeling
It is normal that in our daily lives we experience various sensations, sometimes uncomfortable or strange, in our body, which do not have to be the basis of any disease. Unless they are really serious or worrying symptoms, try to think that these sensations you have are neither harmful nor dangerous for you. Also, your body is wise and strong!
3. Manage obsessive thoughts
In hypochondria, as well as in people who express any type of fear of getting sick, in addition to the catastrophic thoughts mentioned, obsessive thoughts appear in relation to their bodily sensations, the illnesses they may have, etc.
In this sense, another key idea on how to overcome the fear of diseases is to not give up on these types of thoughts; that is, nip them in the bud and don’t give them the importance they don’t deserve If you don’t, there is a risk that the feeling of panic will increase.
4. Focus on the here and now
Don’t speculate about your body, about your sensations. Try to focus on what you feel now but without paying excessive attention to your body. Observe how nothing happens to you, do not imagine sensations that are not really there.
5. Give yourself time, breathe and stay calm
Another key idea about how to overcome the fear of illness has to do with obtaining, however you can, a sense of calm that is incompatible with fear.
Fear is a complex feeling that does not go away easily, and that is why we must try not to fight it, but neither do we resist. A good idea to get that feeling of calm is to breathe and let this emotion flow.
6. Do this little test
Another key idea proposed by Mathews, Gelder and Johnston is to do this little exercise: notice how, by stopping having catastrophic and obsessive thoughts, The fear is gradually receding and you feel lighter When we do not feed it, fear (as a sensation, in this case, unfounded and irrational) disappears.
As we see, many of the ideas that will guide you on how to overcome the fear of diseases, have to do with the feeling of fear. Therefore, our goal is not so much to avoid or resist fear, but to confront it, letting it flow.
Let’s think that every time this sensation arrives in our body, it can be an opportunity to learn to manage and dominate it. This is also why it is important to remain optimistic about our problem.
8. Anticipate success
A good idea is to anticipate the feeling of success that will come and that, in part, has already arrived with small daily advances.
9. Plan things that make you feel good
To overcome a phobia, or any situation we fear, it is essential to maintain hope and a positive spirit. Thus It is important that, in addition to working on our problem, we plan positive things What we can do once we feel better.
We can think about the walk we can take breathing fresh air, about rewarding activities that we can do “without fear of feeling afraid,” etc.
10. Take back your life, relax and strengthen yourself
Another key idea on how to overcome the fear of illness is the importance of self-reinforcement. Have you made a little progress with your fear of getting sick? Strengthen yourself, praise yourself, congratulate yourself. Once you have overcome the first obstacles, try to resume your life little by little in a relaxed way but enjoying this small triumph.
It may also be beneficial for you to calmly analyze afterwards what has helped you the most in this situation, to use it the next time this fear attacks you, in case it happens (hopefully not!) .
