If you’re a hypochondriac, the chances are very high that you have had hypochondriac heart attack thoughts at some point. Whether these thoughts were the result of chest pain or other unexplained symptoms – hypochondriac heart attack thoughts are very common. Many people fear having to manage a new health condition. So, it makes sense to have these kinds of thoughts if you are a hypochondriac.
Yet, you’ve seen doctor after doctor, and you still get the same exact result. You aren’t at risk of a heart attack. So then, why do these hypochondriac heart attack thoughts keep popping up? Well, that’s the beast of hypochondria. Your brain keeps trying to convince you that you have something, even when you don’t. But never fear, there are some ways to overcome these annoying thoughts that keep taking up your valuable brain space.
Here are our seven favorite ways to overcome hypochondriac heart attack thoughts:
Acknowledge that you may be experiencing hypochondriac heart attack thoughts and that these thoughts are not based in reality.
If you’re experiencing hypochondriac heart attack thoughts, it’s important to acknowledge that these thoughts are not based in reality. Although they can be frightening, they’re not real…and you can overcome them!
One of the ways that you can do this is to challenge your thoughts. When you have a scary hypochondriac heart attack thought, challenge it! For example, if the following thought pops into your head:
I’m going to have a heart attack and die
Counter the thought with a more realistic one, such as:
I’m not going to have a heart attack, because I’m healthy. There’s no reason to believe that I am at risk.
At first, challenging your hypochondriac heart attack thoughts will be very hard. It will feel unnatural, scary, and wrong. But, as you start to practice challenging your thoughts, it will get easier and easier for you.
Understand that hypochondria is an anxiety disorder that can cause physical symptoms.
The beast of hypochondria is that many people who suffer from it have physical symptoms that result from their anxiety. Depending on the type of hypochondria somebody has, their symptoms may vary. But, as an example, hypochondria can cause symptoms such as chest pain, stomachaches, headaches, heart palpitations, and other various symptoms.
This is why, as a hypochondriac, it’s important to get any serious conditions ruled out by a doctor. Once you have done this, you will understand why you sometimes still have physical symptoms. Knowing this should provide you with some comfort and relief, knowing that a medical professional (or multiple medical professionals) has given you a clean bill of health.
Identify your hypochondriac heart attack triggers and try to avoid them.
For some people, thinking about their health can trigger hypochondriac thoughts and feelings. If you can identify your triggers, you may be able to avoid them. Some common triggers include for hypochondriac heart attack thoughts include:
Health news: Reading or watching health news about somebody having a heart attack can trigger hypochondriac heart attack thoughts.
Illness: Seeing someone else who is struggling with their heart health or who has a heart attack can trigger fears that you will also become ill.
Death: Thinking about death or seeing someone die from a heart attack can trigger fears that you will also die from a heart attack.
Stress: Stress can cause chest pain/tightness, which can trigger hypochondriac heart attack thoughts and feelings.
If you can identify your hypochondriac heart attack triggers, try to avoid them. If you can’t avoid them, try to manage your stress and anxiety so that you can better cope with these triggers.
Challenge your negative thoughts about your health with evidence-based information.
If you’re one of the millions of Americans who suffer from hypochondria, you’re probably all too familiar with the constant anxiety and fear that comes with worrying about your health. You may have even been to the doctor multiple times, only to be told that there’s nothing wrong with your heart. Despite the reassurances from your doctor, it can be difficult to shake the feeling that something is wrong with your heart. If you’re struggling with hypochondriac heart attack thoughts, there are a few things you can do to challenge your negative thoughts and ease your anxiety.
One way to challenge your hypochondriac thoughts is to seek out evidence-based information about your health concerns. If you’re worried about having a heart attack, research the symptoms and treatment options. Reading about the condition can help you understand that your symptoms are likely harmless and that there are effective treatments available if the condition is serious.
Another way to challenge your hypochondriac heart attack thoughts is to consider the evidence that your doctor has provided you. Have your cholesterol tests come back in your favor? Have your scans or EKGs come back normal? These are all indicators that you are not likely to have a heart attack.
One final way to challenge your hypochondriac heart attack thoughts with evidence is to keep a journal of your symptoms. Tracking your symptoms can help you see that they are usually mild and don’t last for long periods of time. It can also help you identify any patterns in your symptoms that may be related to stress or other triggers. If you’re struggling with hypochondria, talk to your doctor about your concerns. They can provide reassurance and help you develop a plan to manage your anxiety.
Seek professional help if you feel that your hypochondriac heart attack thoughts are out of control.
If you feel like your hypochondriac heart attack thoughts are out of control, it is important to seek professional help with a qualified mental health professional or therapist. A qualified mental health professional or therapist will be able to help you change the way you think. They will also be able to help you respond to your thoughts so they do not cause you to panic.
One such option for this is a treatment method known as cognitive behavioral therapy, also known as CBT. Specifically, there is a type of cognitive behavioral therapy called exposure-and-response prevention (also known as ERP). In this type of treatment, your therapist or mental health professional will encourage you to expose yourself to anxiety-producing situations or thoughts. Then, they will prevent yourself from having an emotional response until your fears and worries subside. While this type of treatment is not easy, it is incredibly effective once it has been practiced sufficiently. Of course, this type of treatment should only be done under the guidance of a trained mental health professional or therapist.
For somebody struggling with hypochondriac heart attack thoughts, exposure-and-response prevention could look something like this. Your therapist or mental health professional could expose you to a movie clip of a character having a heart attack. Undoubtedly, you would start to feel anxiety if you saw this clip. Your therapist would encourage you to sit in your anxiety until you started to feel calmer. They would also not allow you to “respond” to your anxiety, which in the case of hypochondriacs, could be: researching, obtaining reassurance from others, or doing other unhelpful behaviors. Once your anxiety subsided, your brain would have learned that it could calm itself down without the help of the unhelpful hypochondriac behaviors.
Practicing this type of technique, over and over again, would allow the hypochondriac’s brain to be able to respond to hypochondriac heart attacks differently. Instead of catastrophizing these thoughts, the hypochondriac would be able to see them for what they truly were: just thoughts.
Practice relaxation techniques such as deep breathing or meditation.
Relaxation techniques can be very helpful for somebody struggling with hypochondriac heart attack thoughts. One of our favorite forms of relaxation is to utilize deep breathing. It’s free, it’s easy, and it’s accessible anywhere! Also, deep breathing can help you focus on the present moment and let go of any worries about your health.
The first step in doing deep breathing is to find a calm, quiet, or relaxing space in which you can start these exercises. Once you have found this spot, take as deep of a breath as you can through your nose without it being physically uncomfortable. Hold your breath, and then slowly exhale through your mouth. Repeat these steps until you can feel that you have calmed down and are no longer worried about your hypochondriac heart attack thoughts.
If you struggle with deep breathing on your own, check out one of our articles about our favorite guided YouTube videos to help with hypochondriac thoughts. Conversely, you can try downloading an app to your phone such as Headspace or Calm to help you better facilitate your deep breathing exercises.
Live a healthy lifestyle and focus on taking care of yourself.
If you’re someone who is constantly worried about having a heart attack, there are some things you can do to ease your fears and live a healthier life. First, it’s important to focus on taking care of yourself. Here are some ways that you can do this to improve your overall health (and to reduce your risk of a heart attack):
Eat a healthy diet. Eating a healthy diet is a great way to reduce your risk of heart disease. Focusing your diet around fruits, vegetables, whole grains, heart-healthy fats, and lean proteins is a great way to do this.
Get regular exercise. It’s no secret that exercise is helpful to your body. But did you know exactly how helpful? According to the CDC, being physically active can reduce the risk of disease, strengthen your bones and muscles, manage your weight, and improve your brain health. And according to UCSF Health, physical activity reduces coronary heart disease risk factors and strengthens your heart. Win-win!
Manage stress. According to the American Heart Association, positive psychological health is associated with a lower risk of heart disease and death. So, if you are able to reduce your hypochondriac heart attack thoughts, you will also be lowering your risk for having a heart attack.
Quit smoking. If you smoke, quit smoking as soon as possible. Smoking is a major risk factor for heart disease, so quitting will greatly reduce your chances of having a heart attack.
If you’re still worried about having a heart attack, talk to your doctor. He or she can help you to understand your risk factors and develop a plan to reduce your risk. There are also medications that can help to reduce your risk of a heart attack. If you have high blood pressure, high cholesterol, or diabetes, your doctor may prescribe medication to help control these conditions. Making lifestyle changes and talking to your doctor can help to ease your fears of having a heart attack. By taking care of yourself and understanding your risks, you can help to reduce your chances of having a heart attack and live a healthier life.
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.
