Every year it happens: colder weather hits college campuses, and before long it feels like you’re living in a fishbowl. People are cramped inside overheated buildings, breathing the same air, and when one person starts to sniffle it’s inevitable that all of their friends will soon catch whatever illness they have.
After awhile, most students seem to get used to this. But what if you can’t? Do you find yourself constantly obsessing about getting sick, or hyper-focusing on a common cold or mild symptoms? If so, you may suffer from a form of hypochondria. This word is often associated with a person who always thinks they’re sick, but there’s a lot more to it than that. Read on to say if you can relate, and what you can do about it.
What is hypochondria?
You’ve likely heard the word “hypochondria” before, but it’s actually no longer used in most professional capacities. “…hypochondria, though commonly used, is no longer listed by itself in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, put out by the American Psychiatric Association,” says Dr. Roy Stefanik, a clinical assistant professor in the Department of Psychiatry at George Washington University. This is THE book that mental health professionals use to diagnose patients, so it’s a big deal that the word “hypochondria” is no longer used.
Now, hypochondria is broken up into two categories: illness anxiety disorder and somatic symptom disorder. “Illness anxiety disorder is when you excessively worry about whether you are or may become seriously ill,” Dr. Stefanik says. “In somatic symptom disorder, you may find yourself focused on one or two physical problems you may be dealing with, such as pain or fatigue, and become convinced you have a major illness to the point it consumes you.” With illness anxiety disorder, chances are you’re not exhibiting any physical symptoms beyond the mild discomforts that come with everyday life, and you believe those everyday discomforts to be part of a much bigger, more serious problem. With somatic symptom disorder you focus on a minor illness or injury so much that you become at risk for developing a more serious medical condition.
How to tell if you’re suffering
According to the American Psychological Association, 41.6 percent of college students have expressed anxiety as a top concern of theirs. But how can you tell when you’re suffering from more than just general anxiety disorder? According to Dr. Stefanik, “Sometimes anxiety can manifest itself in ways where you can become overly focused on physical problems, rather than looking at all the potential factors contributing to it.” This means that many people tend to focus on the physical symptoms that represent their anxiety, worrying about the fact that they’ve broken out into hives or are picking at their skin instead of thinking about the event that triggered an anxiety attack.
If you find yourself going to the doctor or your student health clinic multiple times for the same problem, only to leave dissatisfied or uneasy, Dr. Stefanik recommends expressing your concerns the next time you go. “Suggest you’ve become excessively focused on your physical problems,” he says. Suffering from these disorders does not mean that your sicknesses and pains aren’t legitimate, but there reaches a point when excessive worry limits and prevents you from enjoying everyday life. One of the biggest signs you may be suffering, according to Dr. Stefanik, is not getting any reassurance or relief when you speak to a healthcare professional, or multiple. This includes going to friends and family members for advice or assurance.
How to deal
Illness anxiety disorder and somatic symptom disorder are legitimate mental illness, and they should be treated as such. If the symptoms listed above sound a little too familiar, talk to your doctor or college’s counseling center or health center about treatment options in addition to the following.
1. Stay offline
Look, the Internet is great. The amount of knowledge we have access to at the drop of a hat is truly astounding, but it is possible to have too much information. Typing your symptoms into WebMD is one of the worst things you can do when suffering from illness anxiety disorder or somatic symptom disorder. There is no situation in which looking up your symptoms will make you feel better. It will only send you into a panicked downward spiral, and most of the diseases you’ll come into contact with while surfing the web are completely irrelevant. Basically, as Dr. Stefanik says, “stop consulting with Dr. Google.” Also remember that seeking advice from online chat rooms will not make you feel better. People who feel the need to talk about their medical traumas online, either to get advice or offer it, are not a reliable source.
Related: How to Stay Healthy When Everyone On Campus Is Getting Sick
2. Focus on what you DO have control over
One of the worst parts about getting sick or worrying about getting sick is the lack of control. So take a deep breath and focus on the aspects of your life that are completely within your control. Exercise and maintain a healthy, balanced diet. Dr. Stefanik says this is one of the best ways to ease your mind while also keeping your body healthy. Avoid drinking caffeine and using recreational drugs, because they do intensify hypochondria symptoms. Go to bed at a reasonable hour so that you’re getting enough sleep.
If you do find yourself spiraling or suffering from a panic attack, Dr. Stefanik recommends finding a quiet area with few interruptions or distractions. Close your eyes, find a comfortable position, and breathe deeply and slowly for at least one minute. Drink some water and then something warm, like decaffeinated tea or coffee, and talk to someone who makes you feel grounded and safe, like a family member or a loved one. “Try to learn some relaxation techniques in advance of an attack,” Dr. Stefanik says. “If all else fails, contact Student Health Services at your school or your family physician and follow their recommendations.”
3. Distract yourself
Dr. Stefanik says that doing something you love is one of the best distractions there is. Spend time with your friends. Try something new, like an exercise class or visiting a new place near your college. Join a club. Find a way to express your creativity. Spend time outdoors, going on bike rides or hikes. Find ways activities you like doing with friends and by yourself. Meditate. Or if you hate all of these things, focus on whatever it is that you love to do, and designate a set time every day or every week for you to do that activity. If you find yourself worrying about getting sick, think about whatever it is that you’re looking forward to doing. If you’re able to continually focus on something positive you’re less likely to stress about getting sick or injured.
4. Stick with one doctor
People will illness anxiety disorder and somatic symptom disorder have a tendency to doctor hop when you don’t hear what you want. You assume that the first doctor you talked to was wrong, so you go to another one, and another one, and another one. This will only result in incorrect diagnoses and unnecessary, expensive tests. Find a doctor that you feel comfortable around, and stick with them. Do your best to form a good and open relationship with them, and be honest when talking about your worries. “This is very different from having a medical problem that is not responding to treatment, in which case seeking a second opinion may be helpful,” says Dr. Stefanik. “Getting some perspective from someone whose opinion you trust about the matter can alleviate some of the anxiety associated with it.”
5. Seek counseling
There’s only so much you can do without seeking professional medical help. Hopefully the things listed above will help you cope with these disorders, but if problems persist it is crucial to seek counseling. Anxiety has a tendency to exacerbate problems in other areas of your life, such as relationships, and can very quickly spiral out of control. Talk to your school’s counseling center if you don’t know where to start. Chances are they offer consultations with professional mental health experts, and if they don’t they’ll most definitely be able to connect you with a therapist and help set up any treatment you need. Many doctors recommend cognitive behavior therapy, which is a therapy designed to help you recognize, and eventually stop, the behavior that triggers your anxiety. This may not be for everyone, and it’s an intense process that takes time, but talk to your therapist about it if you think it will work for you.
Illness anxiety disorder and somatic symptom disorder are confusing illnesses, and they tend not to be talked about that much. If you think you may be suffering from one of these, really the first thing to do is learn as much as you can about the disorders.