Health anxiety (sometimes called hypochondria) is when you spend so much time worrying you're ill, or about getting ill, that it starts to take over your life.

Check if you have health anxiety

You may have health anxiety if you:

• constantly worry about your health
• frequently check your body for signs of illness, such as lumps, tingling or pain
• are always asking people for reassurance that you're not ill
• worry that your doctor or medical tests may have missed something
• obsessively look at health information on the internet or in the media
• avoid anything to do with serious illness, such as medical TV programmes
• act as if you were ill (for example, avoiding physical activities)

Anxiety itself can cause symptoms like headaches or a racing heartbeat, and you may mistake these for signs of illness.

Self-help for health anxiety

Keep a diary

• note how often you check your body, ask people for reassurance, or look at health information
• try to gradually reduce how often you do these things over a week

Challenge your thoughts

• draw a table with two columns
• write your health worries in the first column, then more balanced thoughts in the second
• for example, in the first column you may write, "I'm worried about these headaches" and in the second, "Headaches can often be a sign of stress"

Keep busy with other things

• when you get the urge to check your body, for example, distract yourself by going for a walk or calling a friend

Get back to normal activities

• try to gradually start doing things you've been avoiding because of your health worries, such as sports or socialising

Try to relax

• try this simple breathing exercise or visit the Mind website for some relaxation exercises

More help for health anxiety

• You can find a private registered cognitive behavioural therapist through the British Association for Behavioural and Cognitive Psychotherapies (BABCP)
• Anxiety UK has a list of self-help groups for anxiety
• You'll also find mental health apps and tools in the NHS apps library.