How to overcome the fear of disease? 10 tips

Tips to keep calm in moments when we doubt about our state of health.

There are people who manifest an intense fear of disease. We must differentiate this, however, from hypochondriasis (currently Anxiety Disorder due to illness, in the DSM-5).

Between one case and the other, the difference lies in the severity and importance of the symptoms; when these really interfere in the life of the person, we speak of a disorder, in this case, hypochondria. But how to overcome the fear of illness? how to overcome the fear of illness?

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 to provide psychological support when necessary.

Fear of getting sick and hypochondria

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 may contract many diseases throughout our lives, and yet this possibility should not paralyze us or diminish our quality of life.

The first step to avoid this is to accept, and assume, that we can get sick, without losing sleep over it. It sounds easy, but it is not so easy, especially for people suffering from hypochondria.

In hypochondria, which must last at least 6 months before it can be diagnosed, the main symptom is a preoccupation with the disease, the main symptom is a worry about suffering from or contracting a serious illness.. It is no longer so much a matter of "fearing illness" in general, as is often thought, but of fearing a specific disease (e.g. cancer), although this may vary over time.

Another characteristic of this disorder is that somatic symptoms are absent or, if present, are only mild.. In addition, the person manifests excessive health-related behaviors, and constantly "checks" his or her body in search of "new sensations", or acts in the opposite way, avoiding going to the doctor for fear of having a disease.

Overcoming 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).

Having made this distinction, and emphasizing that in the first case it is best to seek professional help (although the key ideas that we will propose can also be applied as "extra" help), we will look at several key ideas on how to overcome the fear of illness. These come from the contributions made by researchers Mathews, Gelder and Johnston (1986), and are the following.

1. Controls the catastrophic thoughts

The majority of hypochondriacs manifest catastrophist thoughts.a. These arise as a result of a misinterpretation of their bodily sensations, which become relevant when we become overwhelmed and when we focus our attention on them.

If for example, we have discomfort in the back, and we begin to focus our attention on it, in an excessive form, other strange sensations may appear from the focus itself, added to the burden and stress that this discomfort causes us. and stress caused by this discomfort.

As a result of this, 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 bodily sensations.

Another idea on how to overcome fear of illness, related to the previous point, is simply to relativize your bodily sensations. As in the previous example, when you have an abnormal sensation, or a slight pain, try not to focus all your attention on it, try not to focus all your attention on it and relativize what you are really feeling..

It is normal that in our day to day we experience various sensations, sometimes uncomfortable or strange, in our body, which need not be the basis of any disease. Unless they are really serious or worrying symptoms, try to think that these sensations are neither harmful nor dangerous for you. Besides, your body is wise and strong!

3. Manage obsessive thoughts

In hypochondria, as well as in people who manifest any type of fear of getting sick, there appear, in addition to the catastrophic thoughts mentioned above, obsessive thoughts in relation to their bodily sensations, to the diseases they may have, etc.

In this sense, another key idea on how to overcome the fear to the diseases consists of not giving truce to this type of thoughts; that is to say, cut them of root 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

Do not speculate about your body, about your sensations. Try to focus on what you feel now but without paying too much attention to your body. Observe how nothing is happening to you, do not imagine sensations that are not really there.

5. Give yourself time, breathe and stay calm.

Another key idea on how to overcome the fear of illness has to do with obtaining, however we can, a sense of calm that is incompatible with fear.

Fear is a complex feeling that does not go away easily, and so we should try not to fight it, but neither should we resist it.but not to resist it either. A good idea to obtain this 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 perform this small exercise: observe how, when you stop having catastrophic and obsessive thoughts, the fear gradually recedes and you feel lighter.. When we do not feed it, fear (as a sensation, in this case, unfounded and irrational) disappears.

7. Learn to face fear

As we can see, many of the ideas that will guide you on how to overcome the fear of illnesseshave to do with the sensation of fear. Therefore, our goal is not so much to avoid or resist fear, but to face it, letting it flow.

Let us think that every time this sensation arrives in our body, it can be an opportunity to learn how to manage and dominate it. Hence also the importance of remaining 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 the small daily advances.

9. Plan things that make you feel good

To overcome a phobia, or any situation that we fear, it is essential to maintain hope and a positive spirit. For this reason, it is important that, in addition to working on it is important that, in addition to working on our problem, we plan positive things that we can do once we feel good. we can do once we feel better.

We can think about the walk we can take while breathing fresh air, rewarding activities we can do "without fear of being afraid", etc.

10. Take back your life, relax and strengthen yourself.

Another key idea on how to overcome fear of illness is the importance of self-reinforcement. Have you made a little progress with your fear of getting sick? Reinforce yourself, praise yourself, congratulate yourself. Once you have overcome the first obstacles, try to resume your life little by little, in a relaxed but enjoyable way.in a relaxed way but enjoying this small triumph.

It may be beneficial for you, in addition, to analyze afterwards and calmly, what has helped you the most in this situation, to use it the next time this fear assaults you, in case it happens (hopefully not!).

Bibliographic references:

• American Psychiatric Association -APA- (2014). DSM-5. Diagnostic and statistical manual of mental disorders. Madrid: Panamericana.
• Mathews, A.M., Gelder, M.G. by Johnston, D.W. (1986). Programmed Practice for Agoraphobia: A patient's manual. Vitoria-Gasteiz: Servicio Central de Publicaciones del Gobierno Vasco.
• Warwick, H. M. C. (1989). A cognitive-Behavioural Approach to Hypochondriasis and Health Anxiety. Journal of Psychosomatic Research, 33 (6), 705-711.