If you’re anything like me, cold and flu season can feel like walking into a storm of “what if” thoughts. It starts innocently enough—a tickle in your throat, maybe a stuffy nose—but before you know it, you’re on Google, spiraling through endless searches for symptoms that confirm your worst fears. Welcome to the exhausting cycle of health anxiety.

First things first, if this is your first time here, I’m Jenna, and I’ve been working with individuals struggling with OCD and anxiety for over 15 years. I’ve been there myself, too. I know how terrifying and overwhelming it can feel when every little symptom seems like it could be something catastrophic. But here’s the good news: there are strategies to help you cope, and you can take back control of your life.

So today, let’s talk about health anxiety during cold and flu season, why it can be so triggering, and how you can manage those fears.

WHAT IS HEALTH ANXIETY?

Let’s start with the basics. Health anxiety, also known as illness anxiety disorder, happens when you become overly worried about your health, often fearing that a minor symptom is a sign of something serious. It’s like your brain is on high alert, constantly scanning your body for signs of illness. And it’s exhausting.

What makes it even harder is that your brain gets stuck in a loop, asking questions like, “What if this cough is something serious?” or “What if I’m missing an important symptom?” These thoughts fuel more anxiety, and the cycle continues.

WHY COLD AND FLU SEASON CAN BE TRIGGERING

Now let’s add cold and flu season into the mix. A time when everyone around you is coughing, sneezing, and complaining about feeling run down. For someone with health anxiety, this season can feel like a nightmare.

Here’s why: Cold and flu symptoms (like a sore throat, body aches, or a cough) can overlap with symptoms of more serious illnesses. If you’re prone to health anxiety, it’s easy to jump to worst-case scenarios, even if it’s just the common cold. And thanks to anxiety, those small, everyday symptoms suddenly feel like they carry enormous weight.

Example time: You wake up with a scratchy throat, immediately panic, and think, “What if this isn’t just a cold? What if it’s something life-threatening?” That one thought can quickly snowball into hours of worry, googling symptoms, and seeking reassurance from loved ones. Sound familiar? That’s the health anxiety spiral.

THE CYCLE OF HEALTH ANXIETY AND OCD COMPULSIONS

If you’re dealing with OCD on top of health anxiety, things can get even trickier. You might find yourself caught in the cycle of compulsions—repeated behaviors aimed at reducing your anxiety but that often end up making it worse in the long run.

Let’s say you feel a symptom, and your brain immediately goes into overdrive. You start checking your temperature multiple times a day, researching symptoms online, or even making frequent doctor’s appointments just for reassurance. These are compulsions, and while they might provide temporary relief, they tend to reinforce the anxiety over time. That’s why it’s so important to break the cycle.

STRATEGIES FOR MANAGING HEALTH ANXIETY DURING COLD AND FLU SEASON

I know it’s easier said than done, but you can learn to manage health anxiety, especially during this particularly triggering time of year. 

Here are some practical strategies to help you cope:

1. RECOGNIZE YOUR ANXIOUS THOUGHTS

The first step is to notice when you’re spiraling. Just like with any other kind of anxiety, recognizing the “what if” thoughts is key. When you catch yourself thinking, “What if this symptom is serious?”, pause for a moment. Acknowledge it. Say, “I’m noticing that I’m having a health anxiety thought right now.” The simple act of noticing without judgment can help you break the automatic cycle of worry. I go into this in detail in the OCD and Anxiety Recovery Blueprint.

2. CHALLENGE YOUR THOUGHTS

Once you’ve recognized your anxious thoughts, challenge them. Ask yourself: Is this thought based on fact or fear? How many times in the past have you experienced the same symptom, and it turned out to be nothing serious? Would you think the same way if this were happening to a friend? Sometimes, giving yourself a little perspective can be a game-changer.

3. STAY OFF GOOGLE

I know, I know. When you’re worried about a symptom, the urge to Google it can feel irresistible. But trust me, this only fuels the fire. Google is not your friend when it comes to health anxiety. It turns mild, common symptoms into catastrophic diagnoses. If you can, set a rule for yourself: No symptom searching online. Instead, focus on evidence-based information from trusted health sources if you truly need reassurance.

4. PRACTICE MINDFULNESS

Mindfulness is one of my favorite tools when dealing with anxiety. It helps ground you in the present moment instead of letting your mind race into the future. When you feel yourself spiraling, try a simple mindfulness technique, like focusing on your breath. Slow, deep breaths can help signal to your brain that you’re safe and calm, which reduces the intensity of anxious thoughts.

5. LIMIT REASSURANCE SEEKING

It’s so tempting to ask your partner or a friend, “Do you think this is serious?” or “Should I go to the doctor?” But reassurance seeking is just another way of feeding anxiety. Instead of asking others to calm your fears, try to sit with the discomfort. It’s okay to feel uncertain. You don’t need immediate reassurance every time you feel a little off.

TIPS FOR STAYING GROUNDED

At the end of the day, when the cold and flu season starts to push your anxiety buttons, staying grounded in the present moment is key. Here are a few quick ways to help keep yourself anchored:

• Engage in activities that require focus: Cooking, reading, or even doing a puzzle can keep your mind from wandering into anxious territory.
• Stay physically active: Movement can help discharge some of the nervous energy that comes with health anxiety.
• Practice gratitude: Shift your focus from what could go wrong to what’s going right. Even small moments of gratitude can help calm an anxious mind.

MOVING FORWARD WITH CONFIDENCE

Managing health anxiety, especially during cold and flu season, isn’t easy, but with the right tools and mindset, it’s absolutely possible. Remember, it’s not about eliminating anxiety altogether—it’s about learning how to cope with it in healthy, productive ways. By recognizing your anxious thoughts, challenging them, and staying grounded in the present, you can take back control.

And if you ever feel like you need more support, know that you’re not alone. Whether it’s listening to my podcast All The Hard Things or joining my OCD and Anxiety Recovery Blueprint, there are resources available to help guide you on your journey.

You’re stronger than you think. And remember—you’re not defined by your anxiety. You’ve got this!