How to overcome the fear of diseases? 10 tips

There are people who manifest an intense fear of disease. We must differentiate this, but, from hypochondria (currently Illness Anxiety Disorder, in DSM-5).

Between one case and another, 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 diseases?

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 who provides psychological support when necessary.

• Related article: "Hypochondria: causes, symptoms and possible treatments"

The 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 one day. We can contract many diseases throughout our lives, and yet this possibility should not paralyze us or reduce our quality of life.

The first step to avoid this is to accept, and assume, that we can get sick, without it disturbing us. It seems easy, but it is not so easy, especially for people who suffer from hypochondria.

In hypochondria, which must last at least 6 months to be diagnosed, the main symptom is a concern about having or contracting a serious illness. It is no longer so much about “fear of getting sick”, in general, as is often thought, but about fearing a specific disease (for example cancer), although this may vary over time.

Another characteristic of this disorder is that there are no somatic symptoms or, if they are present, they are only mild.. In addition, the person shows excessive behaviors related to health, and constantly "checks" their body in search of "new sensations", or acts contrary, avoiding going to the doctor for fear of having a disease.

How to overcome the fear of illness: 10 key ideas

As we said, we must differentiate the fact of presenting hypochondria (anxiety disorder due to disease) of the fact of presenting a generalized fear of becoming ill, of a milder nature (typical of many people).

Once this differentiation has been made, and noting that in the first case it is best to ask for professional help (although also, and as an “extra” help, the key ideas that we will propose), we are going to see several key ideas on how to overcome the fear of diseases. These come from the contributions made by researchers Mathews, Gelder and Johnston (1986), and are as follows.

1. Control catastrophic thoughts

Most hypochondriacs manifest catastrophic-type thoughtsto. These are born as a result of a misinterpretation of their bodily sensations that acquire relevance when we are overwhelmed and when we focus our attention on them.

If, for example, we have back discomfort, and we begin to focus our attention on it, excessively, other strange sensations of self-focus may appear, added to overwhelm and stress that causes us this discomfort.

As a result, catastrophic thoughts can arise, so at this point it is important to try to reduce its appearance, relativizing our bodily sensations and normalizing them when they are not truly worrisome.

• You may be interested: "Types of Anxiety Disorders and their characteristics"

2. Relativize your bodily sensations

Another idea on how to overcome the fear of diseases, related to the previous point, is simply to relativize your bodily sensations. As in the previous example, when you have an abnormal sensation, or mild pain, 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 do not have to be the basis of any disease. Unless they are truly serious or worrisome symptoms, try to think that these feelings are neither harmful nor dangerous for you. Also, that 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, they appear, in addition to the thoughts mentioned catastrophists, obsessive thoughts in relation to their bodily sensations, the illnesses they may have, etc.

In this sense, another key idea on how to overcome the fear of illnesses consists of not giving up on these types of thoughts; that is, nip them in the bud 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

Don't speculate about your body, about your sensations. Try to focus on what you feel right now but without paying too much attention to your body. Observe how nothing happens 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, as much as possible, a sense of calm incompatible with fear.

Fear is a complex sensation that does not go away easily, and therefore we must try not to fight it, but also not resist. A good idea to get that 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 do this little exercise: watch how, when you stop having obsessive and catastrophic thoughts, the fear gradually recedes and you feel lighter. When we do not feed it, fear (as a feeling, in this case, unfounded and irrational) disappears.

7. Learn to face fear

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

Let's think that every time this sensation arrives in our body, it can be an opportunity to learn to manage and dominate it. Hence also the importance of staying 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 whatever situation we fear, it is essential to maintain hope and a positive spirit. Thus it is important that, in addition to working on our problem, we plan positive things What can we do once we feel better

We can think of the walk that we can take breathing the fresh air, of rewarding activities that we can do "without fear of being afraid", and so on.

10. Take your life back, relax and get stronger

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

It can also be beneficial for you to analyze later and calmly what has helped you the most in this situation, to use it the next time this fear assails you, should it occur (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: Patient Manual. Vitoria-Gasteiz: Central Publications Service of the Basque Government.
• Warwick, H. M. C. (1989). A cognitive-Behavioral Approach to Hypochondriasis and Health Anxiety. Journal of Psychosomatic Research, 33 (6), 705-711.