I am afraid of getting sick and dying. Help me please!

Hi Haya,

I’m really afraid of getting sick and dying. I don’t know why, but this feeling has kept me restless all my life. I’m in my late 20’s and these thoughts just won’t go away.

Otherwise, I live a normal life, but sometimes these thoughts are very hard to deal with. I would freak out and panic even if I had a mild headache.

When I was younger I read about various diseases on websites and since then my mind always wanders to the worst case scenario. I’m not sure how to get rid of these thoughts.

Please help!

dear reader,

Fear and anxiety are emotions that keep us stuck and prevent us from moving forward into the life we ​​have the potential to live and be.

As a psychotherapist, I would address your concerns with curiosity, empathy and understanding. It sounds like you have health anxiety.

Here are a few avenues I would consider worth exploring:

Understand the root of your stress. It sounds like your childhood fears and traumas play a role in making you feel this way. It will be helpful to explore past traumas that may have contributed to these fears. Understanding the underlying causes can be a critical step in managing your anxiety.

We can’t get rid of thoughts – what you resist persists. The more you force a thought to be pushed away the longer it will stick. Instead, I would invite you to look at your thoughts with curiosity, compassion, and an action plan to process them.

For this, I would first recommend Cognitive Behavioral Therapy (CBT), an established therapeutic approach to managing stress, including health stress. It focuses on identifying and challenging negative thought patterns. In your case, a therapist can help you identify and reframe destructive thoughts related to illness and death. By changing these thought patterns, you can work to reduce stress and create more balanced and realistic perspectives.

Second, you can, together with your therapist, work toward gradual exposure. This may involve gradually coping with and tolerating health-related factors, such as experiencing mild physical sensations without immediately interpreting them as signs of serious illness.

Third, I would encourage you to explore mindfulness and relaxation techniques. Mindfulness practices such as meditation and deep breathing can help you become more aware of the present moment and manage anxious thoughts. Learning to ground yourself in the here and now can be especially beneficial for people who struggle with fears and anxious thoughts.

Fourth, limit your online searches. Excessive internet searches can fuel anxiety.

Fifth, I would encourage you to develop coping strategies, you will need to find what works for you. This may include creating a structured plan to manage anxious thoughts, engaging in activities that bring a sense of joy or relaxation, and building a support system.

I would also encourage you to evaluate various aspects of your life, including relationships, work and lifestyle, which are vitally important. Sometimes, addressing stressors in these areas can have a positive impact on overall well-being and can help reduce health-related stress.

Hope this helps!

Haya Malik is a psychotherapist, Neuro-Linguistic Programming (NLP) practitioner, corporate wellbeing strategist and trainer specializing in creating organizational cultures focused on wellbeing and mental health awareness.

Send her your questions [email protected]

Note: The above advice and opinions are the author’s and are specific to the question. We strongly recommend our readers to consult relevant experts or professionals for personalized advice and solutions. The author and Geo.tv assume no responsibility for the consequences of actions taken based on the information provided herein. All published pieces are edited to improve grammar and clarity.