Tapping for Health Anxiety: An Uplifting Perspective

Health anxiety can feel disempowering, consuming, and isolating. It’s a deeply personal and challenging experience that affects how we perceive our bodies, our well-being, and our future. I share my own story vulnerably in the hope that it resonates with others facing similar struggles. Through my journey with health anxiety, particularly in relation to my husband’s diagnosis of a life-limiting illness, I have learned that there is hope. By adopting a nurturing approach to both mind and body, we can gradually reclaim a sense of peace and control. One of the most effective tools in this process is Emotional Freedom Techniques (EFT) tapping, which offers relief from the constant cycle of worry and fear that often accompanies health anxiety.

What is Health Anxiety?

Health anxiety, sometimes known as hypochondria or illness anxiety disorder, is characterized by a persistent worry about having or developing a serious illness. While it's normal to be concerned about health occasionally, health anxiety takes this worry to another level. Common symptoms include:

• Constantly checking for physical symptoms (e.g., lumps, bumps, aches, or unusual sensations)
• Frequent online searches about potential illnesses ("Dr. Google")
• Ruminating over worst-case health scenarios
• Seeking reassurance from doctors, family, or friends but feeling no relief
• Avoiding medical care out of fear of what might be discovered
• Hypervigilance over body sensations, which can sometimes exacerbate them

This condition can be fuelled by several factors. People with existing health conditions may become more hyper-aware of their symptoms, fearing the worst. For instance, my husband was diagnosed with cystic fibrosis (CF) after a series of lung-related issues including pneumonia. His diagnosis came when he was an adult, and neither of us was prepared for how this condition would impact our lives. I think I was in complete denial at first; we both were. The reality of living with a life-limiting condition weighed heavily on us, leading me to become acutely aware of my own health anxieties.

Living with cystic fibrosis means my husband follows a strict daily medical routine. There are often times when he needs to go to the hospital for treatment, or he may become so ill that I have to care for him. During these challenging moments, my anxiety intensifies—not only because I'm worried about his health but also because my own health anxieties resurface, even though I’m otherwise well. This can feel particularly overwhelming, as the weight of these worries adds to an already stressful situation.

Health Anxiety and Chronic Stress

Many people experience health anxiety during stressful times. Life’s challenges can make us crave care and support or push us to escape difficult realities. When we’re uncertain, it’s natural to focus more on health concerns. For me, years of struggling with infertility created a lot of emotional stress that increased my anxieties. When I finally got pregnant after numerous fertility investigations and treatments, I felt hopeful, but then I faced another challenge. My son’s birth was a long and difficult 37 hours, and afterward, he was rushed to special care for pneumonia he contracted in the womb. I remember asking the doctor if he would survive, and her uncertain answer felt like my world was crumbling. Thankfully, with excellent care from the NHS, he came home, but the fear and anxiety stayed with me.

My experience shows how health anxiety can come from various life events. When we go through tough times, it’s common to worry about our health, especially after seeing others face serious issues or when we feel unsupported. Health anxiety can become a constant presence in our lives, showing up in different ways and often feeling overwhelming. It can also be intensified by societal pressures and well-meaning but misguided advice from friends and family. In these moments, health anxiety may act as a way to seek care, and escape from the stress we’re facing.

Why Do People Develop Health Anxiety?

There are a number of other factors that can contribute to the development of health anxiety. Some of these include:

• Stress: As mentioned above, chronic or major stressors, such as the death of a loved one, relationship breakdowns, or significant personal challenges, can amplify worries about health. When life feels unstable, health can become an area we try to control, even though the uncertainty may fuel further anxiety.
• Trauma: Traumatic events, such as abuse, neglect, or other forms of emotional or physical trauma, can lead to increased anxiety around health. Those who’ve faced trauma may become more attuned to physical sensations and more prone to worrying about them.
• Family History: If anxiety or mental health issues run in your family, you may be more likely to develop health anxiety. Growing up around family members who dealt with illness or experienced health anxieties themselves can also increase your risk.
• Past Experiences: Childhood experiences of illness—whether your own or a loved one’s—can have a lasting impact. Facing serious health challenges early in life may lead to heightened vigilance over your own health in adulthood.
• Beliefs and Perception: Some people have difficulty tolerating uncertainty around body sensations. When this discomfort leads to misinterpreting common physical symptoms as signs of serious illness, health anxiety can quickly escalate.

Health anxiety can arise from a combination of life experiences, stress, and personal beliefs. Whether rooted in family history, past trauma, or struggles with uncertainty, it often reflects a deeper need for control and reassurance during challenging times. Recognizing these contributing factors can help you understand your anxiety better, and may offer insights into how to manage it more effectively.

EFT Tapping: A Gentle Tool for Calming the Mind

EFT tapping, often described as "psychological acupressure," is a powerful tool for addressing the anxiety associated with health concerns. It involves tapping on specific points on the body while focusing on a particular fear or negative emotion. Research has shown that EFT can significantly reduce symptoms of anxiety by calming the amygdala, the part of the brain responsible for the fight-or-flight response. When we tap, we send a signal to the brain that we are safe, which helps to reduce the intensity of the anxious response.

A study published in the journal Explore found that participants who used EFT tapping experienced a significant reduction in anxiety levels, suggesting that this technique can offer real relief for those suffering from anxiety, including health anxiety.

How to Tap for Health Anxiety

You can begin tapping when you notice yourself feeling anxious about your health. Start by acknowledging the fear or worry you're experiencing. Here’s how to do it:

1. Setup Statement:
Before you start tapping, create a setup statement to express your feelings. Repeat this phrase three times while gently tapping on the Side of the Hand point (the fleshy side of your hand):

“Even though I’m feeling so anxious about my health and these symptoms, I deeply and completely accept myself.”

2. Tapping Sequence:
Next, tap through the following points in order while repeating phrases that resonate with your feelings. You can use these phrases as you tap:

• Eyebrow Point: “This fear of getting sick.”
• Side of the Eye: “This worry about my body.”
• Under the Eye: “These sensations are making me anxious.”
• Under the Nose: “This overwhelming fear.”
• Chin Point: “I acknowledge my feelings.”
• Collarbone Point: “It’s okay to feel this way.”
• Under the Arm: “I choose to let go of this anxiety.”
• Top of the Head: “I am safe and supported.”

Or if you prefer, you can tap along for a full 10 minute sequence below:

As you tap, take a moment at each point to focus on the phrase you’re repeating. You may notice a shift in how you feel, with the intensity of the worry beginning to ease. Tapping helps break the cycle of rumination, shifting your focus from fear to calm.

Over time, regular tapping can help reduce the frequency and intensity of health-related worries, bringing you a sense of peace and empowerment.

Additional Tips for Managing Health Anxiety

While EFT Tapping is a powerful tool, there are other strategies you can incorporate into your self-care routine to manage health anxiety.

• Mindfulness and Meditation: Engaging in mindfulness practices can help bring attention away from health-related worries and into the present moment. By observing your thoughts without judgment, you can create space between yourself and the anxiety, reducing its grip.

• Limit Health-Related Searches: The internet can be a double-edged sword when it comes to health anxiety. Set limits on how much time you spend searching for information about illnesses or symptoms. Consider blocking certain medical websites that feed your anxiety.

• Journaling: Write about your worries to gain a sense of perspective. Sometimes, putting the fear on paper helps you release it from your mind.

• Regular Exercise: Gentle physical activity like yoga or walking can help reduce overall stress levels and keep the mind focused on something positive.

• Talk to a Therapist or Counselor: For some people, cognitive-behavioral therapy (CBT) or working with a mental health professional can provide tools to reframe anxious thoughts and manage health anxiety effectively.

A Note on Seeking Professional Help

While EFT tapping can be an effective tool for managing anxiety, it is not a substitute for professional medical care. If you have concerns about your health or suspect a medical issue, consult with a healthcare provider who respects your experiences and listens to your needs. It’s essential to advocate for yourself in these situations; if you feel that your current practitioner dismisses your fears or attributes everything to anxiety, remember that you have the right to seek care from someone who understands your concerns. Finding a supportive healthcare provider can make all the difference in your journey toward feeling heard and validated. Your health is a priority, and you deserve to feel empowered in managing it.

Conclusion

Health anxiety can be an overwhelming and all-consuming experience, but it doesn't have to define you. I’ve come a long way on my own journey, and I recognize that when I start to fixate on health issues, it often signals that I’m struggling with other stressors in my life. Tapping has become an essential tool for me; it helps me feel calm and grounded during those anxious moments.

By embracing tools like EFT tapping and practicing self-compassion, you can begin to reclaim a sense of peace and trust in your body, feeling empowered and uplifted as you take control of your health. Remember, you are not alone in this journey, and help is always available. Take it one step at a time, and give yourself grace as you navigate the complexities of health anxiety.

Post written by Suzannah Butcher, Founder of the Tapping Association

Ready to take the next step toward emotional freedom?

Integrating EFT tapping into your routine is simple and effective for shifting emotional states and finding lasting peace. Here’s how you can get started:

• Learn the Basics: Start with our EFT for Beginners Mini-Course.
• Practice Regularly: Use our Free Tapping Planner to stay consistent and focused.
• Join a Supportive Community: Connect with others, ask questions, and access EFT resources, including tap-along videos, meditations, and more. Explore Membership.

By making EFT a part of your daily life, you can experience greater peace, reduced stress, and more emotional balance.