Listen, we’ve all been there – you hear about somebody contracting a serious illness, you learn about a scary new disease that’s making its way around the world, or you start having some suspicious symptoms. Boom, panic attack! Your throat starts to constrict, your pulse starts racing, your thoughts are all over the place, and you’re convinced that you’re on the verge of an imminent death. Welcome to the start of your hypochondriac panic attack! No matter how many hypochondriac panic attacks you’ve had in the past, they still feel just as scary and debilitating each time you have a subsequent one. Luckily, we’ve got you! You might want to bookmark this article to come back to, because here are 7 proven ways to beat a hypochondriac panic attack that you won’t want to forget:
Distract yourself from your hypochondriac panic attack with something else.
The next time you find yourself in the throes of a hypochondriac panic attack, try to distract yourself. Engage in any activity that will take your mind off of your health and your fears. If you can focus on something else, even for a little while, you may find that your panic attack subsides. Remember, a panic attack is not dangerous, and you will not die from it. You are simply experiencing a rush of adrenaline and your body’s natural fight-or-flight response. With time and practice, you can learn to control your hypochondriac panic attacks. Here are a few of our favorite ways to distract yourself amidst a hypochondriac panic attack:
Exercise.
Exercise is a great way to distract yourself from a hypochondriac panic attack. Why? Well, because it gets your body focused on the sensations of movement instead of the thoughts. The great thing about exercise is that there are so many ways in which you can choose to do it. For example, you can choose anything from yoga to walking to running to weightlifting! Once you find the form of exercise that most appeals to you, you will have it in your box of tools to pull from when you are having a hypochondriac panic attack.
Have a Cup of Tea.
Tea has long been known for its calming effects on people – especially decaf tea! We’re partial to mint, ginger, chamomile, and lemon herbal teas. If you’re in the middle of a hypochondriac panic attack, try brewing a nice, warm cup of tea. When you drink that tea, try to really think about the sensations that the cup of tea is providing you. Think about how the warm mug feels in your hands. Try to notice the sensation of how the tea feels as you sip it. Try to notice how it tastes on your tongue. Notice the sensation of how the tea feels as it makes it way down your throat and into your stomach. Focusing on these sensations will help keep you in the present. This will help you to not fixate so much on your hypochondriac thoughts…plus, you get to enjoy some delicious tea!
Cuddle With an Animal.
If you have pets, this is the time to reach out for them! Cuddling with animals will help calm your heart rate and blood pressure while simultaneously helping you feel at ease. Even though your furry companion doesn’t understand what you’re going through, animals and humans have a unique bond. It is this bond that will help distract you from your hypochondriac panic attack…pets are the best!
Listen to Calming Music.
Music is a great way to become distracted if you fully immerse yourself into the listening experience. We recommend listening to calming music, for obvious reasons. If you really wanted to set yourself up for success, you could create a “Calm Down Playlist” on the music player of your choice to listen to anytime you were in the throes of a panic attack.
Read a Book.
Reading is a great way to distract yourself in the midst of a hypochondriac panic attack. We recommend picking up a page turner to keep yourself occupied. Or, you could pick up a book that you have read before that you absolutely love. If you need any suggestions about where to find a good book, check out the website Goodreads.
Watch a Funny TV Show or Movie.
If you’re in the middle of a panic attack, the last thing you want to do is watch something that will make you more anxious. Therefore, we recommend watching a funny TV show or movie from a streaming service such as Hulu, Peacock, Netflix, or HBO Max.
Engage in an Adult Coloring Book.
Coloring is an extremely mindful way to distract yourself from a hypochondriac panic attack – but too many adults don’t even think of this as an option! Luckily, there are several adult coloring books out there that are specifically designed for adults.
Take a Nap.
Can’t panic if you’re asleep, right? If you are someone who likes or enjoys napping, this can be a great way to distract yourself from a hypochondriac panic attack. Snuggle up with your cozy blankets, some extra pillows, and let the sweet sensation of ZZZs help you drift away from your worries.
Practice Deep Breathing.
Deep breathing is one of the fastest ways to get your body out of the mode of having a hypochondriac panic attack. If you have a hard time practicing deep breathing on your own, try utilizing a guided deep breathing app such as Calm or Headspace to help you with your deep breathing.
Call a Friend or Family Member.
There’s nothing better than calling a friend or family member when you are in the middle of a hypochondriac panic attack. It’s a good idea to have a rolodex of several people whom you think would be helpful in the case of a hypochondriac panic attack.
Try to rationalize your hypochondriac panic attack thoughts.
If you are someone who suffers from hypochondria, you know the feeling of a panic attack all too well. The feeling of your heart racing, the shortness of breath, and the overwhelming sense of dread can be paralyzing. But there are ways to beat a hypochondriac panic attack by trying to rationalize your thoughts. First, remember that most of the time, your fears are unfounded. Chances are, you are not actually sick and the symptoms you are experiencing are normal. If you can remind yourself of this, it will help to calm your nerves. If you are nervous about a condition for which you have already seen a doctor about, this should provide further fodder for thought rationalization. This is the time to call upon all of the test results, scans, and bloodwork that proved that you are actually just fine. Try to think about those results, logically, as a way to tell your brain that your hypochondriac panic attack is completely unfounded at this moment.
Talk to someone who will help calm you down from your hypochondriac panic attack thoughts.
We all have that person who we have on speed dial any time something goes awry in our lives. Maybe it’s a spouse, a parent, a sibling, a best friend, or a therapist. They’re the person whom you can call or talk to when you’re going through a breakup, have good news to share, or…are in the midst of a panic attack.
One of the best ways to beat a hypochondriac panic attack is to talk to someone who will help calm you down. The important thing is that you find somebody who you feel comfortable talking to and who can help you to feel better. This should be a person that you are able to talk to without judgement. You should be able to tell them exactly what you are feeling, and they should be able to meet you with compassion, empathy, and kindness.
Take deep breaths.
We know that you’ve heard this one before – take deep breaths. While it may seem like a silly thing to do, it actually really does help. Breathe in slowly, deeply and as gently as possible, inhaling through your nose and exhaling through your mouth. If you have trouble finding a pattern or rhythm, there are several things you can do to make this a little bit easier for yourself. The first thing is that you can try useing a guided meditation app such as Calm or Headspace. Both of these apps have options for you to be able to do guided breathwork. If you don’t have Calm or Headspace, you can also try following a YouTube video with guided breathwork videos.
When you are taking your deep breaths, make sure that you are sitting or lying down. Put one hand on your stomach and the other hand on your chest. Now, you will be able to feel the breaths making their way through your body. Eventually, this breathwork will help calm you down so that your hypochondriac panic attack symptoms reduce.
Journal about your hypochondriac panic attack feelings.
We are big fans of journaling here at HypochondriacHQ. Journaling is especially helpful when you are in the midst of a hypochondriac panic attack. Although writing is probably one of the last things you are going to want to do when you’re freaking out about your health, there are several reasons why it could actually be a very helpful action for you to take. The first reason is that taking the time to write down your symptoms and how you are feeling will actually help get you out of your head for a little bit. By transferring your feelings and worries onto paper, you can effectively “give yourself permission” to leave the feelings on the paper and get them out of your head. The second reason is that a journal is a great way to keep track of your symptoms and worries. This will allow you to identify any triggers or patterns that lead to you having hypochondriac panic attacks. Hopefully, this will lead you you having less in the future.
Try progressive muscle relaxation.
Another great way to take your mind off your hypochondriac panic attack is to engage in progressive muscle relaxation. This exercise involves tensing and relaxing different muscle groups in your body, starting with your toes and working your way up. As you tense a muscle, really concentrate on the sensation and then let go and feel the muscle relax. Keep doing this until you feel that your body has relaxed, or your mind is no longer focusing on your hypochondriac panic attack.
Repeat a positive mantra to yourself.
In the moment, it can be hard to see past the panic and rationalize your way out of it. But there are things you can do to ease the symptoms and eventually talk yourself down. One of the most effective things you can do is to repeat a positive mantra to yourself. Something like “I am healthy and whole” or “I am surrounded by love and support.” Repeating these phrases over and over can help to break through the fear and connect you with your reality. When you’re in the throes of a hypochondriac panic attack, it can be difficult to remember to do this. So it’s helpful to have the mantra written down somewhere, or even better, memorized. That way, you can pull it out and recite it to yourself even when your mind is foggy with fear.
Disclaimer: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE.
If you are currently experiencing medical concerns, it’s important to talk to a doctor to rule out any underlying medical conditions. HypochondriacHQ does not substitute professional medical advice or consultations with healthcare professionals. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this website.
