How to deal with hypochondriasis in anxiety disorders?

I went to the hospital many times with thick reports. The doctor said impatiently that you were fine and sent you away.

But this still doesn't dispel your doubts. Do you wonder if you have other diseases? Did you go to the wrong place for this examination? The embarrassment recurs again and again, and you gradually realize, hey, I know I am anxious, but I am really scared!

Every physical symptom seems to remind you that this time it is real, so you take out your mobile phone and check B Degree, Z Hu, Chunyu YS, I'm going! I can't be XXX, right? ? This is the mental interaction Mr. Morita said. Every time you worry, it will strengthen the symptoms.

Here are some suggestions:

Be sure to get rid of the habit of random checking first!

This operation is very important. The best way is to uninstall the relevant APP first, and refrain from checking the browser. Because the description of symptoms is very vague, even if people suffer from the same disease, the symptoms may be different, and the inference is not valid. If you allow yourself to inquire, you will continue to intensify the symptoms. Many people continue to increase their anxiety at this stage. If you realize that random checking is a kind of anxiety, you must intervene in time.

Can give yourself some confidence

If you have been in this state for a while and cannot get out of it for a while, you can occasionally allow yourself to have a check-up to confirm whether you have any organic problems. Don’t blame yourself or avoid it too much. Take these reports and tell yourself that you believe in modern medicine, and you need to know that if some of your organs are very healthy, it means that your entire body function is fine, because the human body is a robust system, and they are all interdependent. A normal one has a high probability of proving that everything is normal.

Learn to recognize physical symptoms

①Pain in the chest is definitely not a heart problem, but intercostal pain；

②Symptoms change every now and then, and pain that can wander must be a physical disorder.；

③Symptoms that are divided into different periods, such as one in the morning and one in the afternoon, must be a physical disorder.；

④Occasionally difficulty breathing must be a physical disorder；

⑤If you feel dizzy and can still walk in a straight line but don’t faint, it must be a physical disorder.；

⑥If it's been a long time, you're still alive! It must not be an emergency!

Practice thinking deconstruction

Hypochondriasis is actually a common obsessive thinking. This is a kind of mindfulness therapy. The key point is that we should initiate this kind of deconstruction process , the progress of the process is important, the conclusion is not important! The deconstruction process loosens its own conclusions.

The final key to thinking deconstruction is that you need to learn to get along with symptoms, which are actually just feelings, and you also need to realize that you are actually processing and distorting facts and making unfair inferences. In the end you will have two actions:

You say to yourself, look, you are actually distorting the facts and just thinking wildly.；

Well, feel the symptoms, it's just a feeling. Just because I don't like this feeling doesn't mean I have an organic problem.

Daily relaxation exercises using mindfulness meditation for the whole family

When a person is in a state of anxiety, the amygdala is active and it is easier to process some information into disease information. Therefore, easing this anxiety state on a daily basis can provide us with a good emotional foundation. In the early stages of the disease, the author practiced mindfulness meditation body scans three times a day. Finding the right place and time to practice consistently can also quickly relieve fatigue and restore energy.

How to deal with panic attacks caused by hypochondriasis

In some cases, due to our lack of security, if strong hypochondriacal thoughts are aroused, it may cause a panic attack. This acute anxiety can be calmed by the use of benzodiazepines.

Belief in the Trusteeship of Universal Intelligence

You need to know that our species has gone through a long period of evolution and rigorous natural selection, and has a very strong body. It only takes a few thousand years for us to build civilization, so this evolutionary process of hundreds of millions of years is the wisdom of the universe, which is more stable than your brain thinking. You should be reassured about this, even if you have some doubts.

When symptoms come and thoughts arise, you just need to tell yourself, love as much as you want, you won’t die anyway, it’s just a feeling, just do what you are doing.

(The article comes from the "Youlai Psychology" public account, follow it to get more popular science. )