3 Things That Might Be Making Your Health Anxiety Worse (And What To Do Instead)

Three Things You’re Probably Doing That Are Making Your Health Anxiety Worse

Health anxiety is brutal. Your mind fixates on every ache, every heartbeat, every sensation—and suddenly, you’re spiraling. You’re Googling symptoms, scanning for reassurance, or checking your body like it’s your full-time job. The fear feels real because your brain and nervous system are sounding the alarm.

And while it makes total sense to want relief, some of the things you’re doing to feel better may actually be making your anxiety worse.

Let’s talk about three common habits that keep the health anxiety loop going—and what to do instead.

1. Googling Symptoms (a.k.a. Reassurance Seeking)

Let’s be honest—we’ve all typed a symptom into Google hoping for peace of mind. But health anxiety turns that quick search into hours of scanning worst-case scenarios. Even when you find something that tells you “it’s probably nothing,” your brain doesn’t settle. It just starts scanning for the next potential threat.

Googling can feel like taking control—but it actually feeds the fear.

What to do instead:
When you feel the urge to search, pause and ask: “Am I trying to control my fear or check for real danger?” Practice delaying your search by 10–15 minutes, then check in with your body. You’ll often notice the urge fades. This teaches your nervous system that you can sit with uncertainty—and survive it.

2. Doomscrolling Health Content

It’s one thing to look up a symptom. It’s another to spiral through Reddit threads, TikToks, and news articles about rare illnesses or medical disasters. This is doomscrolling—and it’s a fast track to panic.

Your brain is already on high alert. Flooding it with more fear-based content just reinforces the belief that danger is everywhere, and that your body can’t be trusted.

What to do instead:
Set boundaries with your screen. Unfollow or mute health-anxiety-triggering accounts. Try replacing your usual scroll time with something grounding—like a guided meditation, slow breathing, or even watching calming nature videos. You don’t have to feed your fear to stay safe.

3. Constant Body Checking and Avoiding Doctors

This is the push-pull of health anxiety. You might constantly check your pulse, inspect your skin, or scan your body for anything “off.” Or you might go the opposite way—avoid doctors completely because you're afraid of what they might say.

Both are anxiety-driven behaviors that keep you stuck. The checking reinforces the idea that something is wrong. The avoidance keeps you in fear of the unknown.

What to do instead:
Practice interrupting the urge to check. If you notice you’re scanning your body, label it: “I’m body-checking right now because I feel scared.” Then redirect to a coping tool—something that brings you back into the present. If you’re avoiding medical care, consider going with a support person or telling your doctor upfront about your anxiety. Most providers will respond with compassion if they understand where you’re coming from.

You Don’t Need More Certainty. You Need More Safety.

Health anxiety isn’t about being irrational, it’s about having a sensitive nervous system that’s trying to protect you. But protection doesn’t always mean accuracy. Sometimes, your brain interprets discomfort as danger, and sends you chasing control. Real healing doesn’t come from more Googling, more checking, or more avoidance. It comes from learning to regulate your body, sit with uncertainty, and trust your resilience.

If you’re stuck in a cycle of health anxiety, therapy can help. At New Light Counseling, we help clients break free from fear-driven patterns, regulate their nervous systems, and build trust with their bodies again.