Coping with Health Anxiety: Real-Life Strategies & Support Through Virtual Therapy

Do you find yourself frequently Googling symptoms or convinced that a minor ache means something serious? You may be dealing with health anxiety—a type of anxiety that causes persistent and excessive worry about your health. It’s more common than you think, and in our fast-paced, hyperconnected world, it’s showing up more frequently among college students and busy adults alike. 

Fortunately, help is available—and accessible. At Thrive for Life Counseling, we provide affordable online counseling and virtual therapy for anxiety to clients in Indiana, Illinois, Florida, Missouri, and New Jersey. Whether you’re struggling with health anxiety, ADHD, depression, or simply life stress, our online therapy sessions are here to support you, wherever you are.

What Health Anxiety Really Looks Like

Imagine this:

Anna, a 20-year-old college student in Florida, noticed a sharp pain in her side one afternoon after class. Within minutes, she was spiraling—Googling symptoms, convinced it was appendicitis or something worse. Even though the campus clinic told her it was likely just gas or muscle strain, she couldn’t relax. She couldn’t focus on studying, skipped dinner with friends, and lay in bed obsessively checking her pulse.

Or consider Marcus, a 32-year-old recreational runner from Illinois. After a particularly tough workout, he felt chest tightness. Though a virtual urgent care visit cleared him of any heart issues, he couldn’t stop thinking about it. He started avoiding exercise altogether and developed daily tension headaches, which he was now sure indicated a brain tumor.

Both Anna and Marcus are examples of how health anxiety can take hold and interfere with daily life—academics, relationships, performance, and even physical health.

Symptoms of Health-Related Anxiety

Health-related anxiety, also known as illness anxiety disorder or health anxiety, involves persistent worry about having or developing a serious illness—even when medical exams show no cause for concern. Common symptoms include frequent body scanning for signs of illness, obsessive symptom-checking online, seeking constant reassurance from doctors or loved ones, and avoiding situations (like hospitals or exercise) out of fear they could trigger or reveal a health issue. Physical symptoms such as headaches, stomachaches, racing heart, or muscle tension—often caused by anxiety itself—can further fuel the worry, creating a cycle that can feel difficult to escape.

Strategies to Cope with Health Anxiety

If any of this sounds familiar, you’re not alone—and you don’t have to stay stuck in this cycle. Here are five proven strategies, drawn from clinical experience and virtual therapy for anxiety:

1. Practice Mindfulness and Body Awareness

Case example: Jordan, a college athlete from Indiana, used to panic every time he felt a skipped heartbeat during training. Through mindfulness work in virtual therapy, he learned to notice the sensation without judgment and respond with calming techniques instead of fear.

Mindfulness helps retrain your brain to stay present and grounded. Instead of catastrophizing every physical sensation, you learn to observe without reacting. Apps like Insight Timer or Headspace can be useful, especially when guided by a therapist.

2. Limit Compulsive Reassurance Seeking

It’s natural to want confirmation that you’re “okay,” but asking friends, family, or Dr. Google for constant reassurance keeps the anxiety loop going.

Case example: Emily, a 28-year-old working professional in Missouri, began limiting herself to one doctor’s appointment per concern and kept a “reassurance journal” to track how often her fears were unfounded.

Therapists can help you replace these compulsive behaviors with healthier coping tools through cognitive behavioral therapy (CBT)—an effective treatment offered through our online therapy platform.

3. Identify Triggers and Patterns

Writing down when and where your anxiety spikes can help you better understand the patterns.

Case example: Ryan, a grad student juggling school and an ADHD diagnosis, realized through journaling that his health worries peaked during midterm week. His virtual therapist helped him develop a stress-reduction plan during high-pressure times.

This is especially useful for college students, athletes, and those managing multiple mental health concerns like depression or ADHD.

4. Shift from “What If” to “What Is”

CBT teaches you to reframe catastrophic thoughts. Instead of “What if I have cancer?” try, “What is most likely happening right now?”

Case example: Laura, a 45-year-old mom from New Jersey, practiced thought-challenging skills during virtual sessions. Over time, she was able to pause before jumping to worst-case conclusions and rely on facts, not fear.

5. Build a Supportive Routine

Regular sleep, movement, balanced meals, and connection all support a more regulated nervous system. Our therapists also specialize in working with children, teens, athletes, college students, and adults who may need tailored support for health anxiety.

You Don’t Have to Manage Health Anxiety Alone

If your worries about your health are interfering with school, work, relationships, or your peace of mind, it’s time to reach out. Health anxiety is real—but it’s also treatable. Thrive for Life Counseling offers compassionate, evidence-based virtual therapy for anxiety, depression, ADHD, couples counseling online, and marriage therapy—all from the comfort of your home.

We serve clients in Indiana, Illinois, Florida, Missouri, and New Jersey and accept most major insurance plans. Our licensed therapists offer 100% virtual therapy via video or phone, so whether you’re navigating college stress, athletic performance pressure, or the demands of adulthood, we’re here to help.

💬 Ready to feel better? Reach out today for a free consultation or to schedule your first session. We offer affordable online counseling that fits your life and your schedule.

🌐 Learn more: www.thriveforlifecounseling.com

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