When Your Mind Won’t Switch Off About Your Health: A Deeper Look at Health Anxiety in Ireland
A Quiet Struggle That Many People Carry Alone
You might look well on the outside. You may be functioning, working, caring for others, keeping everything going. Yet internally, there is a constant hum of concern about your health.
A sensation appears and your mind latches onto it.
A thought follows quickly, often worst-case.
Reassurance helps briefly, then the doubt returns.
This is the lived experience of health anxiety, and it can be exhausting.
As practising clinicians working with individuals across Ireland, both in person and online, we regularly meet people who feel caught in this pattern. It is far more common than many realise, and importantly, it is very workable with the right understanding and approach.
What Health Anxiety Actually Is
Health anxiety is not simply “worrying too much.” It is a pattern involving the nervous system, attention, and learned responses.
At its core, it involves:
- Heightened awareness of bodily sensations
- Rapid interpretation of those sensations as threatening
- Repetitive behaviours aimed at reducing uncertainty
These behaviours might include checking, researching, or seeking reassurance.
While these actions are understandable, they can unintentionally maintain the cycle.
Why the Body Feels So Convincing
One of the most confusing aspects of health anxiety is how physical it feels.
This is because the body is not separate from the mind. When the brain detects potential threat, it activates physiological responses.
These can include:
- Tightness in the chest
- Changes in breathing
- Digestive discomfort
- Dizziness or light-headedness
- Muscle tension
These sensations are real. They are not imagined. However, they are often misinterpreted rather than medically dangerous.
The Role of the Brain: A Protection System Working Overtime
The brain’s primary role is survival. It constantly scans for potential threats.
In health anxiety:
- Neutral sensations are flagged as significant
- Ambiguity feels intolerable
- The brain fills gaps with worst-case scenarios
This is not a flaw. It is a protective system that has become overactive.
How the Cycle Maintains Itself
Health anxiety tends to follow a recognisable loop:
- A physical sensation is noticed
- A worrying interpretation appears
- Anxiety increases
- The body produces more sensations
- Reassurance or checking is used
- Relief is temporary
- Doubt returns
Over time, this loop becomes automatic.
Why Reassurance Doesn’t Last
Many people seek reassurance from:
- Doctors
- Family members
- Online searches
While reassurance can bring short-term calm, it often reinforces the belief that certainty must be achieved before safety is possible.
The difficulty is that absolute certainty is rarely achievable, particularly with health.
Contributing Factors You May Not Have Considered
Health anxiety is rarely caused by one thing alone. It is usually influenced by a combination of factors.
1. Stress and Nervous System Load
Long periods of stress can sensitise the body. You may notice:
- Increased alertness to symptoms
- Reduced resilience to uncertainty
- Difficulty switching off
2. Gut and Digestive Health
The gut–brain axis refers to the communication between the digestive system and the brain.
Disruptions here can:
- Increase anxiety
- Heighten physical sensations
- Create symptoms such as bloating, reflux, or discomfort
These sensations can then become the focus of concern.
3. Hormonal Fluctuations
Hormonal changes can influence anxiety levels and body awareness.
This is often seen in:
- Thyroid imbalances
- PMS or PMDD
- Perimenopause
4. Past Experiences
Experiences such as:
- Previous illness
- Witnessing illness in others
- Sudden loss
can shape how the brain interprets bodily sensations.
5. Behavioural Patterns
Repeated checking or researching can train the brain to stay alert.
This creates a pattern similar to other compulsive cycles, where short-term relief leads to long-term persistence.
What Actually Helps
There is no single technique that resolves health anxiety. Instead, progress comes from addressing the pattern from multiple angles.
1. Understanding the Mechanism
When you understand what is happening, the experience becomes less frightening.
You begin to recognise:
- Sensation does not equal danger
- Thoughts are interpretations, not facts
2. Changing Your Relationship with Sensations
Rather than trying to eliminate sensations, it can help to:
- Notice them without immediate interpretation
- Allow them to pass without reacting
3. Gradually Reducing Checking
This might involve:
- Delaying reassurance
- Reducing frequency of checking
- Observing urges without acting on them
4. Supporting the Body Physiologically
Stabilising the body can reduce overall sensitivity.
This may include:
- Regular eating patterns
- Balanced nutrition
- Supporting digestive health
- Managing caffeine intake
5. Addressing Underlying Drivers
Working with a trained professional can help you:
- Identify patterns that maintain anxiety
- Process past experiences
- Reduce the intensity of the response
Approaches such as psychotherapy, counselling, and clinical hypnotherapy can work at both conscious and subconscious levels.
A Note from Practice in Ireland
In clinical settings across Ireland, many individuals presenting with health anxiety are:
- High-functioning
- Insightful
- Motivated to understand what is happening
Yet they often feel stuck because the cycle operates beneath conscious awareness.
This is where structured therapeutic work can be particularly effective.
Working with Experienced Practitioners
If you are considering support, it can help to work with clinicians with expert experience, and who understand both the psychological and physiological aspects of anxiety and health
Contact us today
Shane Murphy
Psychotherapist
Phone: 086 894 7322
Claire Russell
Registered Nutritionist, Clinical Medical Hypnotherapist, Psychotherapist, Advanced RTT Practitioner
Phone: 087 616 6638
Appointments are available both online and in person across multiple locations in Ireland.
The Bigger Picture
Health anxiety can feel all-consuming, but it is also highly responsive to the right approach.
The aim is not to eliminate every anxious thought.
It is to:
- Reduce the intensity of the cycle
- Build tolerance for uncertainty
- Restore trust in your body
This takes time, but change is absolutely possible.
Frequently Asked Questions
Is health anxiety common?
Yes, it is more common than many realise and often under-recognised.
Can anxiety really cause physical symptoms?
Yes, the nervous system can produce a wide range of physical sensations.
Why does Google make things worse?
Online information often focuses on serious conditions, which can increase fear.
Do I need therapy for health anxiety?
Many people benefit from structured support, particularly if the pattern is persistent.
Can nutrition affect anxiety levels?
Yes, blood sugar balance and gut health can influence how the nervous system responds.
How long does it take to improve?
This varies, but understanding the cycle is often the first significant step.
About the Author
Claire is a Registered Nutritionist, Clinical Medical Hypnotherapist, Psychotherapist and Advanced RTT Practitioner with over 20 years of clinical experience working across Ireland, the UK, Europe and internationally.
Her work integrates:
- Nutritional science and the gut–brain axis
- Psychotherapy and counselling approaches
- Clinical hypnotherapy and subconscious pattern work
- Behavioural and neuroscience-informed methods
She works with adults, teenagers and children online across Ireland and internationally, and in person in Adare, Newcastle West, Limerick, Abbeyfeale, Charleville, Kanturk, Midleton, Youghal, Lismore Cork, Dungarvan and Dublin.
Academic References
- Tyrer P. et al. (2011). Health anxiety: detection and treatment. BMJ. https://www.bmj.com/content/343/bmj.d5009
- Salkovskis PM & Warwick HMC (2001). Cognitive model of health anxiety. https://doi.org/10.1016/S0005-7967(01)00034-3
- Abramowitz JS & Braddock AE (2011). Hypochondriasis: Health Anxiety. https://doi.org/10.1016/B978-0-12-374961-1.00008-8
- DSM-5 Illness Anxiety Disorder Criteria. https://doi.org/10.1176/appi.books.9780890425596
- Hedman E. et al. (2016). CBT for health anxiety meta-analysis. https://pubmed.ncbi.nlm.nih.gov/31859542/
- Asmundson GJG et al. (2010). Health anxiety review. https://doi.org/10.1016/j.janxdis.2010.02.003
- Fergus TA (2014). Health anxiety and intolerance of uncertainty. https://doi.org/10.1016/j.janxdis.2014.02.005
- Marcus DK et al. (2007). Reassurance seeking in anxiety. https://doi.org/10.1016/j.brat.2006.08.006
- Muse K et al. (2012). Cognitive processes in health anxiety. https://doi.org/10.1016/j.cpr.2012.01.001
- Deacon B & Abramowitz J (2008). Safety behaviours and anxiety. https://doi.org/10.1016/j.janxdis.2007.05.002
- Olatunji BO et al. (2009). Hypochondriasis and somatic amplification. https://doi.org/10.1016/j.brat.2008.10.001
- Rief W & Broadbent E (2007). Somatic symptom perception. https://doi.org/10.1016/j.jpsychores.2007.04.001
- Barsky AJ (1992). Somatosensory amplification. https://doi.org/10.1001/archpsyc.1992.01820020042007
- Van den Bergh O et al. (2017). Symptom perception and anxiety. https://doi.org/10.1016/j.neubiorev.2017.03.001
- Paulus MP & Stein MB (2010). Interoception in anxiety. https://doi.org/10.1016/j.biopsych.2009.11.019
- Khalsa SS et al. (2018). Interoception and mental health. https://doi.org/10.1016/j.biopsych.2017.12.002
- Mayer EA (2011). Gut-brain axis review. https://doi.org/10.1038/nrgastro.2011.62
- Cryan JF & Dinan TG (2012). Microbiota and behaviour. https://doi.org/10.1038/nrn3346
- Dinan TG & Cryan JF (2017). Gut microbiota and anxiety. https://doi.org/10.1016/j.biopsych.2017.02.013
- McEwen BS (2007). Stress and neurobiology. https://doi.org/10.1152/physrev.00041.2005
- Sapolsky RM (2004). Why zebras don’t get ulcers. https://doi.org/10.2307/3557727
- Brosschot JF et al. (2006). Perseverative cognition hypothesis. https://doi.org/10.1016/j.jpsychores.2005.06.074
- Ehlers A & Clark DM (2000). Cognitive model of anxiety. https://doi.org/10.1016/S0005-7967(99)00123-0
- Harvey AG et al. (2004). Cognitive behavioural processes. https://doi.org/10.1017/CBO9780511544293
- Wells A (2009). Metacognitive therapy. https://doi.org/10.1017/CBO9780511816581
- Rachman S (2012). Health anxiety theory. https://doi.org/10.1016/j.brat.2012.02.003
Educational Disclaimer
This article is for educational purposes only and does not replace medical advice. If you have concerns about your health, please consult your GP or qualified healthcare professional.
Contact us today to discuss your needs and how we can help
Shane Murphy on 086 894 7322
Claire Russell on 087 616 6638
