Severe health anxiety (and not entirely unfounded) - what helps?

[buzzheath]

I've had a few unfortunate health things happen to me over the last few years. Long-term fatigue from covid, but I also have a different long-term health condition for which the cancer risk is significant - about 3% absolute risk of getting cancer. Could be slightly higher. I know that might seem small but it still means lifetime monitoring etc. I am struggling to cope. I have to do visual examinations on the part of my body is affects often, and have checkups often. I get so anxious before and after these, and it's gotten to the point where I'm thinking about it constantly, even when I've been told everything is fine for the time being. Struggling to engage/enjoy anything else in life, don't feel like being around people, work is suffering. It's awful - every day I wake up, do my visual exam, and think "ok, one more day to relax". But then the cycle starts again the next day, and by the evening time I'm already anxious again.

Has anyone - who does actually have genuine health concerns/conditions, successfully reduced this level of anxiety, and managed to fully engage in and enjoy life? Any tips appreciated.

I have had cancer and it's normal to feel anxious around monitoring time. Distraction helps a bit. Rest of time I now try to live in the moment rather than long term and do things now rather than put them off. I find exercise helps.

I haven't kicked it completely but some tips are finding a balance between being proactive in prevention but not obsessive. I made myself genuinely ill measuring my heart rate last year.

Do you really have to do a visual exam every day (have been asked to by Healthcare professionals) or is that the anxiety? If so, cut that down to actual requirements.

Acceptance has helped me at times too. For example if I'm panicking about a pain in my arm being a heart attack, my panicking won't stop it. So what will be will be in that moment.

It's hard though you have my sympathy

if you can afford private therapy, I would recommend it. I have to go for cancer checks every 3 months and it was totally ruining my life but after therapy (and lots of practice) I can compartmentalise the appointments more and live my life in between checks. It would be worth mentioning to your drs or specialist nurses because there maybe free therapy from their department. Alternatively, speak to a local Maggie’s centre if you have one because they have support available too.

That's a good point - I don't have to do a visual exam once a day, more like once a month. But recently at a checkup, the doctor noticed something she biopsies (it came back normal, thankfully). But I would have noticed it sooner had I done more frequent exams. I guess maybe once a week is a good compromise. It's just so difficult to not fixate on it all the time.