Constant checking

[u/Mysterious-Seat2961]

Noticed that when I have physical symptoms, I automatically fall into checking behaviors — whether it’s searching online, examining myself repeatedly, or feeling like I need a test to confirm what’s happening.also if I don't find out I feel overwhelmed that I'm not treating it or doing something about it too. Even when I know it feeds my anxiety, I struggle to stop.

I’m curious how others here manage the urge to constantly check or seek certainty. Have you found any techniques, habits, or mindset shifts that helped reduce the spiral? Help

[u/LongjumpingSwitch201]

One of the things that helped me a lot was during a meditation. The instructor said if there was an actual emergency, you would be acting, not going about things as normal (and I would put checking into that category). I was also told that when we go through constant stress hormone dumps in our system, it takes 3days to every 1 stress hormone dump to recover, and while that’s happening in your body, it creates physical symptoms (sometimes super weird ones). For me, once I learned that, it helped me shift perspective on what I’m feeling. I hope this helps a little. I know how it feels to struggle with checking behaviors.

[u/Individual_Depth_852]

When you hear hooves, it’s usually horses, not zebras. the most common answer is the most likely. medical anomalies are that for a reason love <3. (struggling to extend this to myself with my 3 week long headache lol)

[u/Familiar_Barracuda61]

I use the 2 week rule. If i have the symptoms for 2 weeks then i’ll bring it up to my dr. Also helps i see my doctor every 3-6 momths so i have a date of reference

[u/ImplementNo5593]

So something Else instead?

[u/Substantial-Win-7949]

I’m a bit late to your post. Someone once told me that when we do this our anxiety is trying to keep us alive because our nervous system is convincing us we are in danger. Maybe shift to thinking that it’s your friend and trying some activities that calm your nervous system down, soothing rather than checking and double checking. Hot showers, heating pad, essential oils, your favourite food, stretching out your hips. Our bodies are being silly man, I struggle with this daily. Maybe incorporate some humour into it - I definitely understand how awful you’re feeling. Feel free to reach out.

[u/literallyonaboat]

Honestly, having the tools to check helps me check less. I have an EKG, bp cuff, otoscope, pulse ox. When I have symptoms, I often think "Well I have those tools. I can check if I really need to", and then I forget bc of the comfort of knowing the tools are there. It takes away the I NEED TO GO TO THE ER panic. And it's great to have those on hand in case of a situation where you or someone else might need them in a zombie apocalypse ;)

[u/Decathlon5891]

Have you been checked?

If no please do, because the peace of mind that gives is immensely helpful 

If yes, please know these health professionals are well, professionals

I also struggle with this but always remind myself how many times Ive been cleared of anything plus the relatively healthy life Im living (not perfect but my risks are greatly reduced)

[u/Bright_Honey1788 → u/Decathlon5891]

The problems here are that for some people the checking by a medical professional is not free and therefore adds the stress of financial burden. Sometimes the medical professional is unsympathetic and unwilling to do the testing that would give you peace of mind, therefore causing even more anxiety. Also, often times even when given appropriate testing, we still wholeheartedly believe that something sinister is just being missed so it all feels like it was a waste of time and resources.

Don't get me wrong, I believe getting checked by a professional is sometimes absolutely necessary and beneficial, but the anxiety of trying to figure out when you're overreacting vs. when it's actually necessary is very overwhelming. For me this is one of the biggest problems. I can't spend all my extra money and free time at doctors offices and waiting for test results. I have been there before and it's no way to live.

[u/Agitated-Mix-6970]

Calling a trusted friend or relative who is familiar with your HA and telling them what you’re experiencing can be really helpful. Sometimes just saying it out loud and talking through your spiral to someone else can allow you to notice which thoughts are “logical” and which are just your HA talking. Telling someone else also helps me to feel like “okay, this person is looking out for me and wouldn’t let anything bad happen to me so if they aren’t worried, I don’t need to be” I also like to have my friends tell me about their day to distract me. My one friend will talk me through everything she ate that day, and I find it to be so calming.

[u/literallyonaboat → u/Agitated-Mix-6970]

Yup. I do this with my mom. Helps so much.