7 Practical Tips to Avoid Cyberchondria When You’re Online

It’s a common situation. You feel a slight twinge in your side. Initially, you don’t rush to seek medical attention. Instead, you reach for your phone and type “dull ache on right side” into the search bar. Within minutes, you’ve scrolled through pages that suggest a range of possibilities, from a pulled muscle to a serious organ problem. Overwhelmed with information and fear, you cannot avoid Cyberchondria.

This anxiety, fueled by online symptom searching, is known as “cyberchondria.” While the internet can be a powerful tool for health education, it can also be a breeding ground for unnecessary fear.

Fortunately, you can navigate the vast sea of online health information without feeling overwhelmed by anxiety. Here are seven practical tips to help you avoid Cyberchondra and stay calm.

TL;DR:

• Stick to credible, expert-vetted websites like those from universities, government health bodies, or major hospitals.
• Remember that search engines match keywords, they don’t provide a medical diagnosis.
• Set a firm time limit for your research (e.g., 15-20 minutes) to avoid spiraling.
• Search to learn about a symptom, not to diagnose yourself with a condition.
• Always consult a real doctor for any persistent or worrying health concerns.

Why Does Searching Symptoms Online Cause So Much Anxiety?

Before we delve into the tips, it’s crucial to comprehend the underlying reason behind this phenomenon. Search engines are meticulously crafted to provide you with the most comprehensive results, rather than the most probable ones tailored to your individual circumstances.

They lack knowledge of your age, medical history, or lifestyle. Consequently, they frequently present worst-case scenarios alongside common, harmless conditions. 

A study from the National Library of Medicine highlights that individuals with higher anxiety are more likely to interpret this information negatively, creating a feedback loop of worry.

7 Practical Tips to Stay Calm and Avoid Cyberchondria

1. Stick to Reputable Sources

This is the most important rule. Not all health websites are created equal. Bypass the forums and vague blog posts and head straight for the experts. Good sources include:

• Websites from government health organizations (like the World Health Organization).
• Major hospital and university medical center websites (like the Mayo Clinic).
• Reputable non-profit health organizations, such as the American Heart Association, provide reliable information.

These websites are authored and evaluated by medical professionals who are committed to providing well-rounded and accurate information.

2. Understand that Search Engines Aren’t Doctors

Remember, Google is a tool for matching keywords, not a diagnostic machine. When you type in “headache and fatigue,” it retrieves every page where those words appear together.

Online searching is a useful starting point for gathering basic information, but it lacks the capability to conduct an examination, ask follow-up questions, or consider context. Therefore, it’s best to think of online searching as the initial step before consulting a real expert.

3. Set a Time Limit for Your Search

It’s easy to get lost in a web of links and articles. Before you start your search, set a timer on your phone for 15 or 20 minutes. Once the timer goes off, close the browser. This simple boundary prevents you from spending hours on a single topic and helps keep your search focused and productive.

4. Look for Information, Not a Diagnosis

Change your search intent. Instead of searching for a specific scary disease like “Do I have [scary disease]?”, try searching for the common causes of a specific symptom, such as “What are common causes of [symptom]?”.

This shift in focus from self-diagnosis (which can lead to anxiety) to understanding possibilities helps you gather general knowledge without jumping to frightening conclusions.

5. Check Your Emotional State First

If you’re already feeling anxious, stressed, or tired, it’s probably not the best time to research health symptoms.

Your mind is already primed to anticipate the worst, and when you’re in a heightened emotional state, you’re more likely to misinterpret information and focus on negative outcomes. It’s best to wait until you’re feeling calm and level-headed before starting your search.

6. Talk to a Real Person

The internet may not provide reassurance, but a person can. If you genuinely have concerns about a symptom, the best course of action is always to consult a healthcare professional.

A doctor can offer personalized advice based on your specific health profile. Even speaking to a local pharmacist for minor issues can provide more clarity and peace of mind than hours of online searching.

7. Know When to Stop

If you experience an increase in heart rate and racing thoughts, it’s a signal to take a break. Close your laptop, put your phone down, and engage in an activity that relaxes you, such as going for a walk, listening to music, or having a conversation with a friend about a completely unrelated topic.

Recognizing the physical signs of anxiety and having a plan to escape from it is crucial for maintaining your mental well-being.

FAQs About Online Health Searching

Be an Empowered, Not Anxious, Patient

The internet itself isn’t inherently harmful, but our approach to using it is crucial. By being mindful, relying on credible sources, and recognizing that it’s a tool for information—not a replacement for professional diagnosis—we can transform into more empowered and less anxious advocates for our own well-being.