Health anxiety is more than just worry—it’s a chronic state of fear and hyper-vigilance about symptoms, illnesses, or health outcomes. But the truth is: you’re not broken—and you’re not powerless.
By addressing the root causes (physical, mental, and emotional), you can not only quiet the fear—but build deep health confidence from the inside out.
What is health anxiety, really?
Health anxiety often shows up as:
- Constant googling of symptoms
- Fixating on body sensations or health “what-ifs”
- Reassurance-seeking (doctors, tests, family)
- Fear of illness despite good health reports
- Obsessive monitoring (blood pressure, HR, bowel movements, etc.)
It’s not “just in your head”—there are often biological imbalances and environmental triggers contributing to the spiral.
Step 1: Understand the root causes that can fuel health anxiety
Nutrient Deficiencies
- Magnesium: Low magnesium can cause palpitations, tension, insomnia, and anxiety spikes
- B12 + Folate: Crucial for nervous system regulation; deficiency can mimic neurological disorders and increase worry
- Omega-3 fatty acids: Inadequate levels affect mood, inflammation, and brain resilience
- Zinc: Deficiency impairs stress tolerance and immune balance
Gut Health Imbalances
- Your gut and brain are deeply connected (gut-brain axis).
- Dysbiosis, candida, SIBO, or leaky gut can drive anxiety via systemic inflammation.
- Gut symptoms (bloating, fatigue, brain fog) can mimic serious illness—fueling health fears.
Supportive Steps: - Add probiotic foods: sauerkraut, kefir, yoghurt, fermented veggies
- Reduce refined sugar and processed carbs
- Add bone broth, gelatine, and glutamine to help repair the gut lining
Food Sensitivities & Blood Sugar Swings
- Undiagnosed food intolerances (e.g., gluten, dairy, soy) can cause:
- Headaches
- Digestive upset
- Anxiety or mood changes
- Blood sugar crashes can mimic panic: racing heart, sweating, shakiness, brain fog
What Helps: - Eat balanced meals: protein + fat + fiber
- Avoid skipping meals or eating sugar-heavy snacks
- Track patterns—does anxiety follow certain foods?
Take control of your environment and become empowered with knowledge around toxin load:
- Fragrance, plastics, cleaning chemicals, and pesticides can affect hormones and nervous system function
- Environmental toxins increase inflammation, oxidative stress, and nervous system sensitivity
Swap for safer options: - Choose low-tox cleaning (e.g. vinegar, castile soap)
- Switch to natural personal care (no parabens, fragrance, or aluminium)
- Use glass, stainless steel, and beeswax wraps for food storage
Step 2: Supplements that can calm the body + support the mind.
If you take medication, check with your health care provider first.
- Magnesium (calming, nervous system repair)
- L-theanine: promotes calm focus without sedation
- Omega-3s (EPA/DHA): brain health, mood support
- Ashwagandha or Rhodiola: adaptogens for adrenal balance
- Probiotic (multi-strain): gut-brain support
- GABA or phosphatidylserine: can help with racing thoughts or nighttime anxiety
Step 3: Build “Health Confidence” Instead of Fear
One of the best tools to overcome health anxiety is becoming empowered—not dependent.
Try this mindset shift:
Instead of: “What if something is wrong with me?”, say: “What can I do today to support my body’s resilience?
Ways to Build Health Confidence
- Track how food and habits affect your mood (use a simple journal)
- Get curious, not scared about symptoms—look for patterns and progress
- Take your health education into your own hands (books, podcasts, courses)
- Learn how to read basic labs and understand your body’s signs
- Find practitioners who empower, not dismiss you
Step 4: Grounding habits that calm the nervous system
Even with all the right food and supplements, your nervous system needs cues of safety.
- Daily barefoot grounding (5–15 minutes on grass, sand, or soil)
- Vagus nerve support: humming
- Gratitude and prayer
We will soon be releasing a masterclass on health anxiety, where Rachael shares how the most important element in her finding the peace she has came through the power of putting all trust in the hands of God.
Here are some of the most comforting and empowering Bible verses specifically for those dealing with health anxiety, fear, or obsessive thoughts about illness. These scriptures help redirect the mind toward peace and trust in God.
- 2 Timothy 1:7
“For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.”
Why it helps: Reminds you that fear is not from God—and that you have power and clarity through His Spirit. - Isaiah 41:10
“So do not fear, for I am with you; do not be dismayed, for I am your God.
I will strengthen you and help you; I will uphold you with my righteous right hand.”
Why it helps: A powerful promise of God’s presence and support when fear tries to overwhelm you. - Philippians 4:6–7
“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
Why it helps: This is the go-to verse for anxiety. God invites you to exchange your worry for His peace.
- Psalm 94:19
“When anxiety was great within me, your consolation brought me joy.”
Why it helps: God is not distant—He brings comfort even in the middle of anxious spirals.
- Matthew 6:25–27
“Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body…
Can any one of you by worrying add a single hour to your life?”
Why it helps: Jesus directly speaks to health anxiety here—reminding us of God’s control over our bodies and futures.
- Proverbs 3:5–6
“Trust in the Lord with all your heart and lean not on your own understanding;
in all your ways submit to him, and he will make your paths straight.”
Why it helps: When fear of illness clouds your thoughts, this verse helps you release control and trust God’s guidance.
- Romans 8:11
“And if the Spirit of him who raised Jesus from the dead is living in you,
he who raised Christ from the dead will also give life to your mortal bodies…”
Why it helps: A reminder that God’s Spirit is not only with you spiritually—but also brings life and healing to your physical body.
For anyone struggling with health anxiety, or anxiety of any type, we hope you will find comfort and guidance in what we share, and as always, please feel free to reach out to our team with any questions, we are always delighted to help in any way we are able to.
