How to Stop Googling Symptoms

If you’ve ever been convinced something is seriously wrong and went to Dr. GPT for advice, you’re not alone. In fact, you’re human.

It starts as data collection. You try to answer questions like “should I see a doctor?” and “is this worth worrying about?”

But then you notice something. The urge to go back gets stronger. The answers are less satisfying than before. The “what if…” thoughts are even scarier…

You don’t have to live in this cycle forever. Let’s get to it: 2 CBT Tools Stop Googling and Walk Away

Notice your Mind and Notice your Body

• Believe it or not, you are separate from your thoughts and feelings.

• You have the capacity to notice what is going on in your mind, without obeying your thoughts or urges.

• Think about it… Haven’t you ever thought “I can’t do this anymore”, but you did, anyways?

• Think about it… Haven’t you ever felt your full bladder but chose to not go to the restroom just yet?

• We can learn to notice and not obey our health anxiety, as well.

• Try this:

  • Take 30 seconds to observe the activity of your mind and body. Almost like you are on a drone looking down at your mind, take a few moments to notice and label “ah, there’s the thought of XYZ diagnosis” “Oh, there’s my heart beating” “I’m noticing my stomach getting bossier.”

  • Notice what happens when you observe without judgment or reaction. Thoughts are simply that- thoughts. Sensations are simply that- sensations. Hold off on interpretations, for now.

Take Inventory of Your Habits:

• Take a moment to inventory all of the things you do to get rid of your anxiety and uncertainty.

• Examples:

  • Texting your mom, yet again, for reassurance

  • Doom scrolling on Reddit

  • Sending another message to your PCP (“its me, hi, I’m the problem, it’s me.”)

• Now, ask yourself: do these habits actually get rid of my anxiety long-term? Do I have to do more of them to get the same feeling of certainty? Are they hurting more than they are helping? Do they move me towards the person I want to be, or the life I care about?

• Chances are, those very habits backfire and keep the anxiety loop going.

Take Charge and Schedule an Appointment

• CBT for Health Anxiety will teach you skills to be your own therapist, giving you tools for the rest of your life.

• Interested in learning more? Schedule an appointment to talk with us. We’ve helped many people get over their obsessive health worries- it can work!