Hypochondriacs are not the biggest fan of germs. It’s no surprise why, since germs are notoriously known for making people feel really sick. But, some hypochondriacs take their fear of germs to a whole new level. Some hypochondriacs won’t touch anything or anyone without first using hand sanitizer or a sanitizing surface cleaner wipe. Some hypochondriacs take it to the extreme, and completely avoid touching anybody or anything…period. If you’re spending a lot of time avoiding germs, thinking about germs, and worrying about germs, you are likely overdoing it. If that’s the case, here are seven ways to overcome your hypochondriac germaphobe thoughts.
Understand that everyone has different germs and that not all germs are bad.
Are you someone who constantly worries about getting sick? Or, are you constantly cleaning because you’re afraid of getting sick? You may be struggling with hypochondriac germaphobe thoughts. Although it’s normal to want to avoid getting sick, hypochondriac germaphobes go to extremes to avoid any type of germs. They may avoid going out in public, or they may constantly wash their hands and clean their homes. The first step to overcoming hypochondriac germaphobe thoughts is to understand that everyone has different germs. Just because someone has a cold doesn’t mean that you will automatically catch it. In fact, you’re more likely to catch a cold from someone who is sneezing and coughing than you are from someone who simply has a cold. Something else to keep in mind is that not all germs are bad. In fact, some germs are actually good for you. These types of germs help to boost your immune system and can actually help you stay healthy. If you’re a hypochondriac germaphobe, the best thing you can do is to relax and take things one step at a time. Don’t let your fears control you. Instead, take control of your fears and understand that not all germs are bad.
Educate yourself on the topic of germs and how they spread.
If you’re someone who constantly worries about contracting illnesses from germs, you may be a hypochondriac germaphobe. While it’s important to take measures to protect yourself from harmful bacteria and viruses, obsessing over germs can lead to anxiety and avoidance behaviors that can interfere with your quality of life. The key to overcoming hypochondriac germaphobe thoughts is to educate yourself on the topic of germs and how they spread. Many germs are actually completely harmless. Not to mention, your body is equipped with natural defenses that help to keep you healthy.
If you’re worried about getting sick, focus on boosting your immune system. You can do this by eating a balanced diet, getting enough sleep, and exercising regularly. There are also some simple steps you can take to reduce your exposure to harmful germs. For example, washing your hands regularly and avoiding touching your face. If you find your anxiety is interfering with your life, it may be helpful to talk to a mental health professional. They can help you develop healthy coping mechanisms for your hypochondriac germaphobe thoughts.
Talk to a trusted friend or family member about your fear of germs.
It can be difficult to overcome hypochondriac thoughts, especially if you’re a germaphobe. However, one of the best ways to overcome your fear of germs is to talk to a trusted friend or family member about your concerns. This can help you to understand your fear and to develop a plan to overcome it. Additionally, your friend or family member can provide support and encouragement as you work to overcome your fears. It’s always helpful to have somebody know what you are going through, so they can support you in the event that you are not able to move forward in a certain situation due to your hypochondriac germaphobe thoughts.
See a therapist to help you understand and manage your fear.
If you find yourself obsessively thinking about germs and contamination, it may be time to talk to a therapist or other qualified mental health professional. Many therapists have a type of therapy that they utilize called cognitive-behavioral therapy that can be quite helpful for hypochondriacs. There are specific forms of cognitive-behavioral therapy, such as exposure-and-response prevention (also known as ERP in the mental health industry) that are particularly effective for hypochondriac germaphobes.
With ERP, patients are encouraged to expose themselves to their fears (the exposure part) and then sit with their discomfort until their desire to respond subsides (response prevention). This type of therapy is extremely effective for individuals who are suffering from hypochondria, or who are germaphobes.
Join a support group for people with similar fears.
If you find that you are constantly thinking about germs and dirt, and are obsessively trying to avoid them, you may be suffering from hypochondriac germaphobe thoughts. This is a real condition that can be helped with the support of others who understand what you are going through. A support group can provide a safe place to share your fears and worries with others who are going through the same thing. Why join a support group? Well…
Learn coping and problem-solving strategies from the group leader and other members. It’s one thing to read about coping and problem-solving strategies online. However, it’s a completely different thing to experience them live with other people. When you’re with other people (either virtually or in-person), it’s much easier to take in their personalized suggestions in real-time.
Provide a sense of community and belonging, which can be helpful in overcoming your hypochondriac germaphobe thoughts. It’s a lonely world out here for hypochondriac germaphobes! Finding other people who are struggling with the same thing will help you to not feel so alone out there. If you can view yourself as part of a community who is trying to better yourself, it will make overcoming your hypochondriac germaphobe thoughts that much easier.
If you’re wondering where to find a hypochondriac germaphobe support group, there are several resources available online such as on Psychology Today and Mental Health America.
Avoid places or situations that trigger your fear of germs.
It’s no surprise that hypochondriac germaphobe thoughts can be really overwhelming, and can sometimes trigger a lot of anxiety. If you have not received treatment by a mental health professional, going to places or situations that trigger your fear of germs will do you more harm than good.
(Please note: many mental health professionals will advocate for patients not avoiding places or situations that trigger them in an effort to rewire their brain’s neural pathways. Such as seen in Point #4, we also advocate for this. But, this should be eventually, and under the trained supervision of a mental health professional. In the event that you are not currently seeing a mental health professional, or have not seen a mental health professional, we recommend that you avoid places or situations that trigger your fear of germs until you have been trained to not do so).
Here are a few reasons why you should try to avoid places or situations that trigger your hypochondriac germaphobe thoughts:
It can be really tough to focus on anything else when you’re worrying about germs.
You might start to obsess over things that you wouldn’t normally think about
It can be hard to relax and enjoy yourself when you’re constantly thinking about germs.
Your anxiety might start to affect your sleep, eating habits, and overall mood.
So, if you can, try to avoid places or situations that trigger your hypochondriac germaphobe thoughts. It might not be easy, but it’s worth it to try to live a happier, healthier life.
Practice relaxation techniques to help you cope with anxiety.
If you’re someone who constantly worries about getting sick, or you’re constantly cleaning things in an attempt to avoid getting sick, you may be a hypochondriac germaphobe. This can be a tough condition to live with, as it can cause a lot of anxiety and stress. However, there are relaxation techniques that can help you overcome these thoughts.
One of the best things you can do is to practice diaphragmatic breathing. This involves breathing deeply from your stomach, rather than your chest. This type of breathing has been shown to help reduce stress and anxiety. Another relaxation technique you can try is progressive muscle relaxation. This involves tensing and relaxing different muscle groups in your body. This can help to reduce the overall tension in your body and make you feel more relaxed.
If diaphragmatic breathing isn’t your thing, there are so many other relaxation techniques that can be helpful. For example: yoga, meditation, and aromatherapy. If you’re struggling with hypochondriac germaphobe thoughts, it’s worth trying out some of these techniques to see if they help you feel better.
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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.
