Coping Mechanisms

For me, this approach was a game-changer. Previously, any symptom instantly became cancer in my mind: a headache meant a brain tumour, a stomach-ache was stomach cancer – it was a never-ending cycle of dread.

One day, an advert for cancer symptom awareness caught my eye: "if the symptoms persist for more than 3 weeks, see your GP." It made me think: Why am I worrying immediately? What if I could monitor things without catastrophising?

So, I started a symptom diary. My rule was simple: I'd only consider seeing a doctor if a symptom didn't go away or improve within three weeks. Of course, genuine emergencies need immediate attention, but for everything else, the diary became my guide.

After a few months, this three-week window truly started to alleviate the immediate panic I'd suffered for years. Now, whenever a symptom goes into my diary, I often find I can immediately stop worrying about it. Many symptoms naturally resolve within the three-week timeframe. And if they don't, having detailed notes – dates, specific information – reinforced my sense of control over HA. I wasn't guessing about symptom duration anymore. This gave me a solid foundation to start enjoying life again. I can even look back through my diaries to see if I've experienced similar symptoms before. 

I cannot overstate the incredible impact running has had on my life; it has genuinely been a lifesaver. I run most nights and make sure I go, no matter how tired or anxious I feel. The only exceptions are when I'm injured or ill.

For me, running is an antidote to anxiety. It consistently clears my head and gives me a boost. I don't run fast, nor do I take it seriously in terms of competing. It's just a bit of calm solitary time to myself where I can listen to music or podcasts and have a bit of a mental reset. If my health anxiety is overwhelming and I sense myself spiralling, a run often provides clarity. It allows me to shift my perspective, seeing things clearly instead of through a distorted, anxious filter. 

I started meditating in 2018. I remember my very first attempt vividly: I got about three minutes in and thought, "This is boring and awful!" I couldn't sit with myself in silence. It felt uncomfortable, and I didn't feel like it was doing anything for me, so I started to read about it and listen to podcasts. What became apparent is that for this to work for me, it's something I'm going to have to do... everyday... for the rest of my life. It's like exercise. If you want to be fit for life you must exercise for life. There is no other way around it. I remember being just a few weeks in, doing a guided meditation on YouTube by Jason Stephenson, when I experienced the most incredible feeling of calm. It was so profound, I honestly couldn't believe what I was feeling at the time. My immediate thought was, "Wow, I've cracked it!" 

However, that specific feeling didn't reappear until several years later, which often left me wondering what it truly was. I even pondered, perhaps a little humorously now, if it was a brief moment of enlightenment! More recently, I've come to understand that it was likely my vagus nerve being activated, which explains the deep sense of peace. It was incredibly challenging not to chase that initial peaceful feeling, but I've learned first-hand that actively pursuing it makes it elusive.

Even after seven years of daily practice, I still often feel like a beginner, which is part of the humbling journey. I aim to meditate at least once a day, sometimes even three or four times, especially when stress levels rise. I've found that just ten minutes of silent or guided meditation can bring me back to a place of calm (not always but sometimes). I make sure to do a specific vagus nerve meditation every morning as soon as I wake up.  This meditation practice is incredibly important to me, largely because I made a conscious decision to avoid any medication that would directly affect my mood or sedate me in any way. While I know medication can be a highly effective solution for some people, I briefly tried it and quickly realized it wasn't the right path for me personally. Finding alternatives like meditation became essential for managing my anxiety on my own terms. Here are some links to meditations I do: 

https://www.youtube.com/watch?v=rucB8AYd3Uc&t=947s

https://www.youtube.com/watch?v=gdIRkafqoYs

https://www.youtube.com/watch?v=IzV6J4WCwRM

Quitting alcohol was a pivotal part of managing my Health Anxiety (HA). This wasn't an easy decision; I enjoyed drinking – that warm, fuzzy feeling from a few Friday night pints, or the ritual of the first beer at the airport. But over time, it started leaving me feeling constantly tired and drained, and crucially, it escalated my anxiety. The trade-off was no longer worth it. Consequently, I started looking for more ways to enhance my mental and physical well-being. It became important for me to prioritize taking care of myself. This meant eating better, getting fitter, avoiding stressful situations, and trying different ways of meditating. I don't have an end goal with any of this. There's no destination to arrive at. It just feels like a nice way to spend the rest of my life, especially after decades of anxiety, harmful habits, and negative thinking. 

This choice of self-care was always available to me, but my poor mental state kept me from seeing it. It's crucial to remember that you don't have to suffer from health anxiety. There are personalized strategies out there waiting for you to discover.  

Support Groups

Attending Peer Talk in Warrington was incredibly helpful for me. Simply having that dedicated time and space each week to talk about my experiences made me feel significantly less anxious. The facilitators are amazing; they created a relaxed atmosphere and were consistently friendly and compassionate. The other group members were also wonderful, offering a truly supportive environment where everyone uplifted each other.

Psychologist

Seeing a psychologist was something I genuinely wish I had done years ago. Through our sessions, I was able to learn why I had health anxiety and why I was reacting to it in the way I was. Everything started clicking into place. I feel quite lucky because I felt very comfortable with my psychologist almost immediately. She is amazing – a fantastic listener who remembers every little detail.

Speaking Up.

You've heard the saying, "can't see the wood for the trees." That's exactly how my HA felt at times; I was lost in the madness of it all. Talking to friends and family truly made a difference. I vividly remember discussing a specific HA worry with my son on the way to football once. He's a good listener and managed to simplify everything for me and point out obvious things that I'd missed. I felt the dark cloud lift immediately and slept like a baby that night. It's so important to talk, because the more we share, the greater the chance that these moments of clarity can occur.

Having a good sense of humour about my HA also helps immensely. I'll even laugh and joke about it with my friends.  

Despite how severe my health anxiety became, I feel genuinely lucky to have maintained a sense of humour about it. This has been incredibly important for me; I truly couldn't have got through it without that perspective.