KYNASTON’S STRATEGIES TO HELP COMBAT ‘CORONANXIETY’

AVOID SELF-CHECKING

Like repeatedly checking a light switch to ensure it’s off, constantly checking your body for symptoms of illness is classic ‘reassurance behaviour’ and will only feed your anxiety. If you do feel ill, seek appropriate, professional medical advice.

STEER CLEAR OF CYBERCHONDRIA

With a recent German study showing a clear link between excessive internet use during the pandemic and elevated health anxiety, now might be the time to ration online time. If that’s too much of an ask, apply keyword filters on news apps and social media, limit checking the news to 10 minutes in the morning (night-time will only give you nightmares) and do not research symptoms online. If you’re worried, call 111 or consult a real doctor instead of Dr Google.

DISTRACT YOURSELF

In turning your mind to other things – whether that’s cooking (the resurgence of which has been one of the few benefits of the pandemic), meditation or sorting out your sock drawer – you’re effectively retraining your attention. When my health anxiety rears its ugly head my other half whisks me off to the Carmarthenshire coast for a few days because… rockpools. Works every time.

WRITE THINGS DOWN

Next time you have a health fear (‘I touched a trolley! I’m bound to catch Covid!’), write it down on one side of a piece of paper and challenge the thought on the other side (‘They wiped that trolley down and besides, the vast majority of people who catch Covid only have mild symptoms’), because sometimes the pen is mightier than sword – or the thought.

SWAP NEGATIVE THOUGHTS FOR POSITIVE ACTIONS

Consumed by notions of getting ill? Then substitute any negative thoughts about illness with positive actions that lead to wellness. For me that was life-affirming, 10-mile country walks but it could be yoga, cycling or ju-jitsu, because the more you think about staying well, the less time you’ll have to think about being ill. You’ll sleep and feel better too.

DITCH THE BOOZE

According to a study by The Health Work Company, one in three of us have upped our alcohol intake since the start of the pandemic. Of those who have, 40 per cent said they’d noticed a negative shift in their mental health.

THINK ABOUT THERAPY

If a fear of illness is impacting your daily life, it’s time to reach out. CBT – a highly focused therapy that often delivers results in as little as five hour-long sessions – is widely recognised as being particularly useful for health anxiety. CBT is available both privately and on the NHS. Alternatively, track down a copy of Overcoming Health Anxiety by Rob Willson and David Veale, which is like having a therapist on your bookshelf.