7 tips for managing internet-related health anxiety

When you have a health-related question, whom do you ask? If you are like me and many of the patients I work with as a psychiatrist, you might search for answers online. 

It can feel incredibly empowering and reassuring to access so much information online, but this abundance of information can also fuel fear and anxiety. 

So, what should you do when search results end up making you feel worse instead of better? 

Ahead, I’ll share what to do if you’ve read frightening health information online and some easy tips for keeping anxiety at bay while searching for health information online in the future.

How to calm down after reading frightening health information online

You’ve searched for your symptoms online and self-diagnosed the worst possible outcome. What should you do now?

First, try to put things in perspective. It can help to ask yourself questions like:

• Where did I get this information?
• Is the source reliable?
• How realistic is the fear I'm having?

Remember, the internet isn't a substitute for a medical professional. Most conditions have symptoms that can be explained by an array of conditions, many of which are not life-threatening or harmful.

While you’re online, reach out to your primary care doctor with your question or concern. Then, put your device down and wait for your doctor to contact you and tell you how to proceed. 

After contacting your provider, don't go back online. Instead, find an activity to distract you until the anxiety starts to ease. This might look like doing a word puzzle or singing along to music.

Manage your online anxiety going forward

If you find yourself nervously searching for health information online often, try these tips to lessen your anxiety.

Understand why online health anxiety occurs

Searching online for medical information over and over can make anxiety worse for some people.

Sometimes, this online anxiety results from finding frightening information. For example, imagine you have a throbbing headache. You pull out your phone or laptop and search ‘Why do I have a headache?’ From there, you stumble across a headache horror story. Now you have a headache and feel anxious.

But online anxiety isn’t always caused by getting bad news. Sometimes, even reassuring information can lead to anxiety over time. Imagine doing the same online search about headaches, but this time, you read that your symptoms are nothing to be alarmed about. You let out a sigh of relief. But the next day, you get a stomachache and start to feel nervous, so you search your symptoms again. Now, you’re beginning a pattern of using the internet to calm down. The problem is that we all feel different things in our body every day. Getting into a cycle of reassurance can reinforce anxiety. 

Determine why you’re searching

Before you search for answers to your question, pause and ask yourself whether you’re looking for information or reassurance. 

If your search is fueled by fear or anxiety rather than a desire to educate yourself on a topic, that's a sign to step back.

Talk to your health care provider

You can never be certain that medical information you read online applies to you. If you have a question or concern, send a message to your primary care provider and see what they have to say.

Don't have a primary care provider or other trusted health professional to contact? Consider speaking with a local pharmacist or visiting a walk-in clinic.

Set time limits

The internet is easy to access and offers a lot of useful information, so it isn’t helpful or realistic to avoid it altogether. Instead, try setting limits on your internet use.

Many devices allow you to set time limits on app usage and even schedule the time of day you can access certain programs. For example, you might try limiting search engine use to 30 minutes a day or setting apps to close at a certain time.

Use reputable health sources

It's important for patients and caregivers to be educated about care, treatment and diagnoses, but not every health website is equally reputable.

In general, I recommend that people looking for health information online visit websites associated with reputable medical associations or accredited universities. MD Anderson’s website is a great resource for information on cancer-related topics.

Social media sites may also trigger anxiety. It can be helpful to avoid websites and social media platforms where individuals can offer unfiltered health advice that hasn't been confirmed by a medical professional.  

Personally, as a new mom, I’ve had to set limits on my internet use. Instead of going on social media and other websites for information, I’ve started going to well-accredited pediatric resources.

Keep a list of your health questions

Sometimes, health situations can make emotions feel heightened. So, instead of doing an online search right away, keep a list of questions and concerns to address with your doctor later – whether that means waiting for a day or until your next appointment.

If your concern seems like it can wait, give it time. Many times, you might return to your question only to find that it’s already been answered or resolved.

Ask for additional help 

For some, it can be particularly tough to break the cycle of internet-induced health anxiety and distress. If your anxiety doesn’t go away after speaking to your care team about your concerns, talk with a licensed mental health professional like a psychiatrist, counselor or social work counselor. Together, you can take the next step in managing your anxiety.

Request an appointment at MD Anderson online or call 1-877-632-6789.