As we approach the March anniversary of the initial COVID-19 lockdowns, a haunting reminder of the pandemic’s severity is now starting to creep in the air. While everyday people, not directly on the frontlines, may start to forget the depth of the crisis, the scars remain. The onset of the pandemic brought unprecedented challenges: isolation from loved ones, missed milestones like graduations, and the profound grief of losing loved ones, often in solitude. In the first few months of COVID-19, thousands tragically lost their lives in hospitals, separated from their families due to strict social distancing measures. This period of intense fear and uncertainty has left a lasting impact on many, leading to a significant rise in health anxiety. As we face these memories and fears, a pressing question arises: How do we overcome fear-based health anxiety?

To explore this question, we sought insights from Dr. Gail Gazelle, MD, Assistant Professor of Medicine at Harvard Medical School and a Master Certified Coach for physicians. Dr. Gazelle, also an accomplished author, provides valuable guidance in her latest book, “Mindful MD: 6 Ways Mindfulness Restores Your Autonomy and Cures Healthcare Burnout.” This book not only addresses the challenges faced by healthcare professionals but also offers universal strategies to cope with the anxieties and uncertainties that have become a part of our daily lives.

Understanding the Nature of Health Anxiety

Health anxiety, often fueled by the uncertainties and unpredictability of life, especially evident during the pandemic, can be debilitating. Dr. Gazelle explains, “Many people, witnessing young and healthy individuals succumb to illnesses, have developed a heightened sense of vulnerability regarding their health. This is a natural response, but it’s essential to address it constructively.”

Recognizing Anxiety as Non-Reality

Dr. Gazelle emphasizes the importance of distinguishing between anxiety and reality. “Anxiety can lead us down a path of imagining the worst. It’s crucial to remember that these thoughts are not predictive of the future. This is the brain’s negativity bias at work,” she notes. The first step is acknowledging that while these anxieties are valid feelings, they do not necessarily mirror reality.

Demystifying Fear

Fear, a common human experience, can often be overwhelming. “When fear begins to disrupt our daily life, it’s time to remind ourselves that it’s often based on False Evidence Appearing Real. Our fears, though they may feel incredibly real, are not always based on truth,” advises Dr. Gazelle. This perspective helps in managing fear and reducing its impact on our lives.

Reframing Anxiety

Anxiety, especially about health, can start small but escalate quickly. Dr. Gazelle suggests a strategy of reframing: “Instead of thinking, ‘I’m really anxious; this is bad,’ try thinking, ‘I’m experiencing anxiety, but it is not me.’ This helps create a separation from the anxiety and reduces its control over us.” This method of reframing thoughts can be a powerful tool in mitigating the effects of anxiety.

Broader Implications and Resources for Managing Health Anxiety

While Dr. Gail Gazelle’s insights provide a valuable perspective on coping with health anxiety, it’s important to recognize that this is just one of many resources available for those seeking help. Dr. Gazelle’s work, particularly in understanding and managing burnout and stress, offers strategies that are beneficial not only to medical professionals but also to anyone facing similar challenges.

However, it’s crucial to have a variety of tools and resources at one’s disposal when dealing with mental health issues. For those who may not have access to specialized books or coaching, there are several other avenues for support and assistance.

• Mental Health Hotlines: Organizations like the National Suicide Prevention Lifeline (1-800-273-TALK) provide immediate, confidential support for individuals in distress. These hotlines are staffed with trained professionals who offer guidance and can direct callers to appropriate local resources.
• Online Therapy Services: Platforms such as BetterHelp and Talkspace offer remote counseling services, making mental health support more accessible to those who might be unable or hesitant to seek in-person therapy.
• Community Support Groups: Many communities offer support groups for various mental health issues, including health anxiety. These groups provide a space for individuals to share their experiences and coping strategies in a supportive environment.
• Mindfulness and Meditation Apps: Apps like Headspace and Calm offer guided meditation and mindfulness exercises, which can be effective tools for managing anxiety and stress.
• Educational Websites and Blogs: Websites like the Anxiety and Depression Association of America (ADAA) provide educational materials, tips, and strategies for coping with anxiety disorders and depression.
• Local Mental Health Services: Local health departments often have resources or referrals available for mental health services, including counseling and therapy.

It’s important for individuals dealing with health anxiety or any form of mental stress to remember that they are not alone and that there are multiple avenues for seeking help. Each person’s journey is unique, and what works for one individual may not work for another. Exploring various options and finding the right combination of strategies and support is key to managing and overcoming health anxiety.

Published by: Martin De Juan