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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 9,026 times.
Hypochondria is a condition in which people believe they have a serious illness because they mistake common bodily discomforts for the real problem. This disease is no longer a formal diagnosis in the DSM-5 diagnostic criteria for mental disorders. Instead, those presenting with “mythology” were diagnosed with an anxiety disorder or a somatic disorder. [1] X Trusted Source Mayo Clinic Go to Source If left undetected and treated, this condition can have a negative impact on quality of life, but you can avoid it if you know how to take care of it. self.
Steps
Change your way of thinking
- To find a licensed psychologist, check out specialized medical or hospital websites.
- A therapist can guide you through different therapies such as cognitive behavioral therapy.
- So you need to ask yourself how much you’ve learned about your body and brain. If you haven’t learned much about these things, one way to get over your delusion is to learn more about the basic bodily sensations.
- For example, you should ask if they’ve ever felt a pounding heartbeat (heart palpitations like it missed a beat). Chances are you’ll find out friends and family have had this feeling before as palpitations are quite common. [4] X Harvard Medical Schop Trusted Source Go to Source
- You can also use the resource below to learn about the feelings people often experience when they experience different emotions: http://www.pnas.org/content/111/2/646 .full
- For example, the first day you allow yourself to think about the sensation 30 times, the second day you reduce it to 22 times, the third day to 14 times, and continue to reduce the number of times until the end of the week.
- The reason is that more and more you desire reassurance, in order to reduce anxiety, which is a problem that often occupies the center of your mind.
- If your loved one is constantly asking about your health and it’s hindering your efforts to get the anxiety out of your mind, you should let them know.
- You can say, “I’m so grateful you’re always concerned and worried about me, but I’m trying to forget about my illness so it’s best if you just check in with me once a week.”
- Take 15 minutes of quiet time for yourself.
- Close your eyes and relax your body.
- Apply tension to a specific muscle group by squeezing the stretch for about 5 seconds, being careful not to overtighten it; otherwise, you may get hurt.
- Quickly release the tense muscle group while exhaling.
- It’s important that you focus intensely on the difference between feeling a stretch and a relaxed muscle.
- After about 15 seconds in a relaxed state, you repeat the whole process with other muscle groups.
- Your doctor may prescribe a selective serotonin reuptake inhibitor (SSRI).
- You should consult your doctor before starting, stopping, or changing the way you take your medicine.
Lifestyle change
- Dedicate time to charity.
- Find a new hobby like painting or sewing.
- Play video games or watch your favorite TV shows.
- Find part-time jobs.
- For example, there are several causes of headaches, and in general most are harmless. But if you read an article about brain tumors and headaches, chances are you’re scaring yourself. The chance of developing a brain tumor that leads to a headache is extremely low. [11] X Trusted Source Mayo Clinic Go to Source
- You may have to experiment to find the anxiety schedule that works best for you. For example, for you, the best time to worry may be in the morning so that you can rest assured to work during the day, or if anxious thoughts accumulate during the day, you find the end of the day is the right time to let go. all worries.
- Tell your doctor if you tend to fear bad things happening every time you get sick or injured, whether real or believed.
- Ask your doctor whether to see a specialist and get a referral instead of looking for a specialist yourself. A doctor is someone who has the expertise to decide if you need to see a specialist. [14] X Cleveland Clinic Trusted Source Go to Source
- Schedule a medical appointment if needed. You must describe your symptoms and concerns to your doctor, then ask them if they need to see a doctor.
- Get as much sleep as 7-9 hours a day, or as needed, to feel fully recovered. [15] X Trusted Source Mayo Clinic Go to Source
- Exercise regularly, aim for about 30 minutes a day and a minimum of a few days per week. [16] X Trusted Source Mayo Clinic Go to Source
- Have a well-balanced diet that includes fruits and vegetables, bread, pasta or potatoes, protein such as meat, fish, eggs, beans, some dairy products, and only a small amount of foods high in fat and/or fat. or road. [17] X Trusted Source National Health Service (UK) Go to Source
- Avoid unhealthy habits like drinking too much alcohol or caffeine.
- Try to have no more than 6 drinks a week and spread your alcohol intake evenly throughout the week. [18] X Research Sources
- Do not drink more than four cups of coffee per day. [19] X Trusted Source Mayo Clinic Go to Source
- Avoid smoking, this is a very bad habit. [20] X Research Source
- Start slow so you only face the slightest risk, so the quest won’t be so scary. For example, if you’re afraid of exercising because you think it’s going to give you a heart attack, you could start by going for a light walk. The next day you walk a little faster, the next day jog for 3 minutes. The next day you start running at a moderate pace for 5 minutes, and so on.
Advice
- Try to do things you enjoy to keep your mind busy, so you don’t think too much about illness.
- If the illness is affecting your life too much, you should let your doctor know. They may suggest that you see a psychologist or psychiatrist, or will prescribe medication for anxiety.
- Sometimes it’s thought to be just the result of another problem, such as depression or anxiety, so you should let your doctor know if you think you’re experiencing this.
- Don’t be afraid to ask for help. There’s nothing wrong with seeing a psychologist or taking medication if it helps you live a better life without having to worry about illness.
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 9,026 times.
Hypochondria is a condition in which people believe they have a serious illness because they mistake common bodily discomforts for the real problem. This disease is no longer a formal diagnosis in the DSM-5 diagnostic criteria for mental disorders. Instead, those presenting with “mythology” were diagnosed with an anxiety disorder or a somatic disorder. [1] X Trusted Source Mayo Clinic Go to Source If left undetected and treated, this condition can have a negative impact on quality of life, but you can avoid it if you know how to take care of it. self.
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