Health Anxiety in Colder Months: Why Covid Has Left Us Obsessed with Symptom

As we move into the colder, wetter months, many people notice a spike in coughs, colds, and seasonal bugs. For some, this change brings more than just sniffles – it heightens a sense of fear and preoccupation with health. Health anxiety, sometimes called hypochondria, has become increasingly common in recent years.

Covid-19 changed the way we view our bodies, symptoms, and the risks around us, leaving many of us more prone to worry. In this blog, we’ll explore how the pandemic contributed to the rise in health anxiety, why “Dr Google” isn’t helping, and what you can do if health worries are affecting your daily life.

Google search symptoms of a brain tumour

The Rise of Health Anxiety After Covid

The pandemic created a culture of hyper-vigilance around symptoms. A sore throat, cough, or even a sneeze could once have been dismissed – but suddenly they became red flags. We were told to isolate, test, and monitor ourselves, which meant noticing every minor change in our bodies.

This increased awareness, fuelled by constant news cycles and public health warnings, made many people more anxious about their health than ever before. Even as restrictions have eased, the imprint remains. Everyday illnesses like colds or the flu can now trigger overwhelming fears of something more serious.

Why Googling Symptoms Fuels the Cycle

The internet is often the first place we turn when something feels “off.” Unfortunately, while searching online can sometimes provide reassurance, it often leads to catastrophic thinking.

• A simple headache can spiral into fears of a brain tumour.

• A cough can become “evidence” of something life-threatening.

• Reading worst-case scenarios increases anxiety, making symptoms feel worse.

This cycle – notice a symptom, search online, find alarming possibilities, feel more anxious – can trap people in constant worry. Over time, the act of googling symptoms becomes a compulsion, giving temporary relief but ultimately feeding the anxiety.

Seasonal Shifts and Heightened Worries

Colder, wetter weather naturally brings an increase in seasonal bugs, flu, and respiratory infections. For people prone to health anxiety, every new cough or ache can feel alarming.

On top of that, shorter days and less sunlight can lower mood, leaving us more vulnerable to anxious thoughts and compulsive checking behaviours. It’s no surprise that autumn and winter are often peak times for health anxiety to surface.

Signs You May Be Experiencing Health Anxiety

Health anxiety can look different for everyone, but some common signs include:

• Constantly checking your body for signs of illness.

• Frequently searching online for symptoms.

• Seeking repeated reassurance from doctors or loved ones.

• Struggling to focus on daily life due to health worries.

• Avoiding certain places or people for fear of getting sick.

If these patterns feel familiar, it may be a sign that anxiety is driving your health concerns rather than actual illness.

Coping Strategies for Health Anxiety

While it isn’t always easy to stop health anxiety in its tracks, there are ways to reduce its intensity and impact:

1. Limit Googling SymptomsSet yourself a boundary – for example, no online searching for at least 24 hours after noticing a symptom. Most minor issues improve within that time. If symptoms persist or worsen, it may be more appropriate to seek professional advice rather than the internet.

2. Practise Grounding TechniquesWhen anxious thoughts spiral, try grounding yourself in the present moment. Simple methods include:

• The 5-4-3-2-1 technique: notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.

• Deep breathing: slow, steady breaths in through your nose and out through your mouth.

These techniques can calm your nervous system and reduce the intensity of anxiety-driven thoughts.

3. Create a Balanced Information Diet

During Covid, many of us became glued to news updates. Try to be mindful of how much health-related media you consume. Limit exposure to alarming stories or social media threads that trigger fear, and choose reliable, balanced sources when you do need information.

4. Notice the Reassurance Cycle

It’s natural to seek reassurance from loved ones or doctors – but over time, relying on reassurance can keep anxiety alive. If you notice yourself asking the same question repeatedly (“Do you think this is serious?”), pause and remind yourself that the urge for reassurance is part of the anxiety cycle.

5. Look After Your General Wellbeing

Health anxiety often feels stronger when you’re run down. Regular sleep, gentle exercise, eating balanced meals, and connecting with others can help stabilise your mood and make anxious thoughts easier to manage.

How Psychotherapy Can Help

While self-help strategies can make a real difference, sometimes health anxiety feels too overwhelming to tackle alone. Therapy provides a safe and supportive space to explore what’s driving your worries and to develop healthier ways of coping.

In psychotherapy, we can work together to:

• Identify and challenge anxious thought patterns.

• Explore the impact of past experiences (including Covid).

• Learn grounding and calming techniques for when symptoms feel overwhelming.

• Build resilience and develop a greater sense of trust in your body.

You don’t have to keep living in a cycle of fear and checking. With the right support, it is possible to break free from health anxiety and feel more in control again.

As we move into the colder months, health worries may feel louder – but they don’t have to take over your life. If you notice health anxiety is affecting your wellbeing, reaching out for support could be the first step to feeling calmer, lighter, and more balanced.

👉 If you’d like to explore how therapy could help with health anxiety, please get in touch for a confidential conversation.