I know I’m not alone in having health anxiety so thought I’d share what’s helped me (the last few days at least). It’s based on the 15-minute principle - that 15 minutes isn’t too intimidating to make a start on something. But it doesn’t have to be 15 minutes - cut it to 30 seconds if that’s what you need.
My anxiety has been about leaving the house by myself - something I have to be able to do if I’m going to return to work.
So the first day I pottered about in the front garden on my own. Set a timer for 15 minutes and felt ok. Next day I took the dog down the road. He was a bit surprised when we turned around, but never mind (other people walk him properly before you ask). Today though we got all the way to the park. A full 35 minute walk by myself. I know for many people this isn’t a big deal - but for those struggling, hang in there.
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FiftyNotOut
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Small steps! It is how I try to approach things nowadays, rather than looking at one massive mountain to climb. Well done, you, and may your confidence continue to grow.
Absolutely. My 13-year-old son also helped me. He’s had CBT for anxiety in the past and was a school refuser for a while. His advice was to have something with you that helps you feel safe, find things to distract you and do little things to get you to where you want to be.
It’s a work in progress and I’m a very long way from feeling I could go on the Tube into work. This is a new thing for me, and I really feel for people who have suffered with it for longer. The psychological impact of illness is very much underestimated.
Having used the tube many times in London, I have always felt that it's a pretty anxiety-provoking experience and now so my best to seek out alternatives, though I know that this can add to journey time.
Thank you for sharing this and well done for taking positive steps to getting back out. I have been feeling really anxious as still waiting on tests to see if I do have angina, the wait and my brain telling me it’s bad is making me feel like I have chest pains when I don’t think I do. Hearing that health anxiety is normal and others are experiencing it is really reassuring x
Great to hear of your progress, you should feel proud of yourself. Health anxiety is a very new thing for me, I’ve always been super confident and always out and about. 11 weeks ago, just as I was getting out more after being ultra cautious during lockdown, my defib shocked me out of a fatal arrhythmia and as I passed out before it shocked me I fell to the ground and broke my ankle, I was walking on the beach. I’m now out of plaster and need to walk more and get my fitness levels back but I’m terrified of going out on my own and keep getting very emotional when I do go out. Not being able to drive for 6 months doesn’t help , I just feel like I’ve lost my confidence, independence and sense of who I am. Reading your post has helped, if you can do this after all those years I’ve got to make the effort to do it now. Life is too short to waste
I know exactly what you mean. Leading up to and after my (totally unexpected heart surgery), the farthest I'd gone was the back garden. The whole experience of the above shook the family, my son came out of the Army to be home with me (as I'd never been ill). He would walk the dogs and eventually I started to go with him. I knew he was returning to the Army and that I'd have to walk our smallest dog myself (she's 50kg) as our boy (he's 71kg) is a lot to handle and my husband walks him. They're Newfoundlands
The first time I went out on my own I must've looked like the crazy lady, chattering to Riba (dog) and trying to take my mind off things. I kept to the built up areas in the village (near houses ... just in case anything happened.. I know.. )
Anyhoo, after a while I started going on longer walks and even turned left up the lane in to the fields.
Some days are easier than others, and that's okay.
I'm not in pain so much any more and it's 10 months since my op. Actually I think that side is okay (coming to terms with the fact that I wasn't super human after all) tbh it's more to do with how it's affected me mentally and the whole lockdown thing.
Take the wins. Loved your post, deep breaths and carry on x
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