Now that we’re deep into winter, people in colder climates are experiencing an increase in colds, flu, COVID, and other respiratory infections. And for some, winter illnesses can make pre-existing mental health conditions worse, particularly health anxiety and health-related obsessive-compulsive disorder (OCD).
Understanding these conditions and how they’re impacted by seasonal illness can help individuals navigate their fears and promote better mental health during the winter months. In this article, we’ll look at the differences between health anxiety, germaphobia, and health OCD, and offer tips for coping with these conditions.
Quick Read
Health anxiety, also known as hypochondria; germaphobia; and health OCD, a subtype of obsessive-compulsive-disorder, can be particularly challenging during the winter months when illnesses are more prevalent. Understanding these conditions and their relationship with seasonal health concerns is crucial for managing anxiety effectively.
By implementing coping strategies, such as staying active, limiting media exposure, and seeking professional help when needed, individuals can navigate the winter season with greater resilience and peace of mind. Remember, it’s essential to prioritize both physical and mental health, especially during times of increased stress.
The Differences Between Health Anxiety, Hypochondria, Germaphobia, and Health OCD
Health anxiety/hypochondria and health-related OCD both stem from anxiety and/or fear-based thoughts. Germaphobia is a different disorder, but it can overlap with OCD or hypochondria. Because the symptoms of all three are similar, they are frequently confused.
While it’s important to have a general understanding of the differences, the most important takeaway is that all three are treatable through Cognitive Behavioral Therapy (CBT) and exposure-based treatment. In fact, a study published in the Journal of Anxiety Disorders found that Exposure and Response Prevention (ERP) therapy—the gold standard treatment for OCD—was also effective for patients with severe health anxiety.
| Condition | Description | Symptoms |
| Health anxiety, also known as hypochondriasis or hypochondria | Interchangeable terms that refer to a preoccupation with the belief that one is seriously ill or at high risk of developing a severe medical condition | Excessive worry about physical symptoms, frequent medical check-ups, constantly seeking reassurance from healthcare providers, misinterpreting normal bodily sensations as signs of serious illness |
| Health OCD | A subtype of obsessive-compulsive disorder that involves intrusive thoughts (obsessions) related to health fears, and compulsive behaviors aimed at reducing the anxiety associated with those thoughts | Obsessively checking one’s body for signs of illness, engaging in excessive handwashing or sanitizing to prevent perceived contamination, misinterpreting normal bodily sensations as indicators of a serious medical problem |
| Germaphobia | Extreme fear of germs, classified as a specific phobia in the Diagnostic and Statistical Manual of Mental Disorders, Vol. 5 (DSM-5) | Refusing physical contact, excessively cleaning one’s belongings and body, avoiding certain places due to fear about contracting an illness |
The Winter Effect: Increased Illness and Heightened Anxiety
During the winter months, the incidence of respiratory illnesses tends to rise due to several factors, including colder temperatures, increased indoor gatherings, and the prevalence of viruses such as influenza and COVID-19.
That’s why the winter months can be particularly challenging for individuals already struggling with health anxiety, health OCD, or germaphobia. The heightened visibility of illness in the community can amplify fears and lead to a cycle of anxiety.
Here are some of the factors that can exacerbate symptoms:
- Increased Exposure: The close quarters of indoor gatherings during winter can facilitate the spread of germs. This can trigger health anxiety in individuals who fear contracting illnesses or spreading them to loved ones.
- Media Influence: The winter months often bring a barrage of health-related news, including flu season updates and warnings about respiratory viruses. Constant exposure to this information can fuel anxiety, leading individuals to obsess over their health status.
- Seasonal Affective Disorder (SAD): The winter months can also bring about feelings of sadness or depression for some people, due to reduced sunlight and shorter days. This can make existing anxiety disorders worse, including health anxiety, creating a compounded effect on mental well-being.
5 Coping Strategies for Winter Health Anxiety and OCD
To reduce the intensity of health anxiety, germaphobia, and OCD during this time of year, try these five approaches.
1. Be Thoughtful About Your Exposure to Health News
Individuals with OCD and/or anxiety tend to either seek too much information or avoid it altogether. Therefore, when it comes to your media intake on health-related issues, it’s important to look closely at your choices.
Are you purposefully avoiding the news because it’s too triggering? Or are you endlessly reading articles in an attempt to reassure yourself or satisfy a compulsion? If you find that you fall into one of these categories, work on creating a healthier relationship with media.
- If you are avoiding all news, challenge yourself to read your favorite morning newspaper as you usually do. Remind yourself that if you come across a triggering article, any thoughts you have are just thoughts, not facts predicting that you have or will contract any specific illness.
- For those who find themselves consuming too much content, set a boundary for yourself, such as reading only one or two pieces of general news daily. If you have the urge to look for more, gently remind yourself that seeking more information will not answer unanswerable questions.
2. Practice Mindfulness and Relaxation Techniques
Engaging in mindfulness practices, such as meditation or deep breathing exercises, can help manage anxiety. These techniques can ground you in the present moment and reduce the tendency to ruminate on health fears. You can also use a simple tool like the 3-3-3 rule for anxiety to calm your mind in the moment.
3. Connect with Others
Sharing feelings and concerns with trusted friends or family members can provide emotional support and reduce feelings of isolation. Support groups, either in-person or online, can also be valuable for those experiencing similar struggles.
Connecting with others, however, should not serve as a form of unhelpful reassurance (for example, needing a friend or relative to tell you, “You’re fine, you’re not going to get sick”). Instead, loved ones can be a source of support and motivation to live a life based on your values, rather than living from a place of anxiety or fear.
4. Stay Active and Healthy
Maintaining a healthy lifestyle through regular exercise, a balanced diet, and adequate sleep can bolster the immune system and improve overall mental well-being. This proactive approach can help mitigate some anxiety related to health concerns.
However, it should be noted that overdoing healthy eating or exercise could be a sign of anxiety or OCD. The key words here are moderation and balance. If your behavior cannot be defined by those two words, it may be important to consult with a professional.
5. Seek Professional Help
If health anxiety or health OCD significantly impacts your or a loved one’s daily life, seek support from a mental health professional. CBT and ERP are particularly effective in addressing these conditions by helping individuals challenge irrational thoughts and develop healthier coping mechanisms.
Treatment at Newport for Health Anxiety and Health OCD
Without treatment, health OCD and other types of health-related anxiety are unlikely to diminish or disappear on their own. Newport Healthcare provides teen OCD treatment and specialized OCD treatment for young adults that includes ERP therapy and addresses related issues, like social anxiety and germaphobia.
Our multidisciplinary team consists of ERP-trained therapists, registered nurses, psychiatrists, residential care staff, and more. We tailor each treatment plan to the young person’s specific needs and history.
Contact us today to learn more about our OCD treatment and schedule an assessment.
Sources
J Anxiety Disord. 2017 Jan: 45: 80–86.