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Dr Shakeeb Ahmed

Dr Shakeeb Ahmed Khan  |191 Answers  |Ask -

Physiotherapist - Answered on Jun 13, 2026

Asked by Anonymous - Jun 08, 2026Hindi
Health
I have asked this question 3 weeks ago and still no response. Please can someone address this. Hi health expert, I have been struggling with severe health anxiety for many years now. I am currently in my mid-40s and I think this started after a traumatic experience around 10–12 years ago. We had gone on a family vacation and shortly after returning my uncle fell seriously ill. After diagnosis we found out he had advanced stage cancer and we lost him within a few months. The shock of that experience affected me deeply and ever since then I have lived with an intense fear of cancer and serious illness. Even small things like a stomach ache, a pimple, swelling, fever, or any unusual sensation trigger extreme fear in me. I immediately start thinking the worst and it causes sleepless nights and constant worry. This has seriously affected my quality of life. Along with the anxiety, my OCD symptoms also become very intense during these phases. It feels like there’s a voice in my head constantly telling me to perform certain rituals like praying immediately, drinking water at a specific moment, not switching off the AC, or doing random actions “or else” something bad will happen. It becomes mentally exhausting, and at times I struggle to function normally in my daily routine. I have consulted several psychiatrists and psychologists over the years, but I still feel unhappy and stuck. I am reaching out here to ask if anyone has experienced something similar or found anything that genuinely helped whether coping techniques, home remedies, calming practices, or anything else that brought some peace and stability. Basically I am looking for some home remedy and also want to check is this something rare or they are people who goi through this.
Ans: Dear Sir/ Madam. Thank you for reaching out. I am responding as Physiotherapist which is allied health care professional and not as core medical professional. As a physiotherapist, I want you to know that what you're experiencing is not rare many people live with this cycle of health anxiety ..A simple but powerful home remedy is diaphragmatic breathing: inhale slowly for 4 seconds, hold for 2, exhale for 6 seconds, repeating for 5–10 minutes whenever a trigger arises. Progressive muscle relaxation (tensing and releasing each muscle group from toes to head) can also calm your nervous system and break the urge to perform rituals. Gentle, mindful walking outdoors for 15–20 minutes daily helps ground you in physical sensations rather than fearful thoughts. I strongly recommend to also visit a Psychiatrist as well as clinical psychologist specializing in exposure and response prevention (ERP) therapy, which is highly effective for health anxiety. Additionally, consult family physician to rule out any underlying medical issues, which may ease your fears. Keep taking small steps. I wish you quick recovery
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