I do not pretend to have found the Holy Grail cure to anxiety. I do however cope far better with my anxiety now than I used to. Therefore, this post aims to share my experience and the strategies that have helped me, in the hope that they may help others too.
I suffer from health anxiety. This isn’t something I suffer with on a day-to-day basis but usually through episodes brought on by stress. Some episodes will last a few days or weeks, and some will become severe resulting in a visit to the doctor and a return to medication. In this post, I want to discuss a very debilitating physical symptom I experience during a bad episode of health anxiety – the burning sensation.
I’m not someone who is very health conscious. I don’t worry about catching the common cold. The COVID-19 pandemic didn’t exacerbate my anxiety. I don’t crumble at the thought of routine medical appointments. I’ve had quite a few health concerns that I’ve handled well. Yet I suffer from health anxiety!
If you’ve read any of my previous blog posts you will know that I have suffered from an anxiety disorder for many years. I’ve come to learn that anxiety evolves. Anxiety is like a virus. It needs a host to survive and will adapt and evolve to its environment. My anxiety started with a panic attack that led to social phobia and eventually evolved into health anxiety after the birth of my first child. Its manifestation has evolved in line with changes in me during different phases of my life.
Health anxiety and obsessive compulsive disorder
Health anxiety is an anxiety condition that is related to the Obsessive Compulsive Disorder (OCD) spectrum of disorders. I only discovered this a few years ago during an internet search during a bad episode of health anxiety. It shocked me at first and took me a while to process and accept.
In my ignorance, OCD involved obsessive and repetitive behaviours, such as cleaning and checking. In fairness, most of the online literature about OCD does refer to these patterns of behaviour. Apparently, you can have obsessive behaviours without compulsions, and vice versa.
The Mind website describes obsessions as intrusive thoughts that you find hard to manage. On the other hand, compulsions describe the behaviours such as ritual acts that we traditionally associate with OCD, but also thinking about the same thing over and over and searching the internet about your obsession(s).
With this in mind, I can certainly see how health anxiety is a form of OCD. During bad episodes of health anxiety, I experience obsessive thoughts and compulsive behaviours. My thoughts are intrusive and reduce my ability to function normally. I literally cannot think of anything else during an episode of health anxiety. My mind is like a broken record playing the same dark lyric over and over. My obsessive thoughts lead to compulsive behaviours. It would seem that I willingly engage with these obsessions and scour the internet for confirmation of my worst fears.
You can read about my experience with health anxiety in another post. Here I want to discuss the physical symptom I experience during a particularly bad episode of health anxiety.
And it burns burns burns….
The most frightening and consuming physical symptom of anxiety for me is a burning sensation in my abdomen. This physical symptom becomes unbearable at rest, so sitting still or lying down becomes near enough impossible. It causes me a great deal of distress.
The burning sensation can remain fairly mild, but during really bad episodes I can only describe it as though my internal organs are on fire. The right side of my abdomen is where I feel it the most, directly underneath my ribcage. During one particularly bad episode I resorted to using icepacks at night to ease the burning.
I have yet to come across anyone who has experienced the same physical symptom, but there is a fair amount of information online about burning skin sensation. People often describe feeling like they have sunburn. The sensation is often localised to the extremities (head, hands and feet).
The AnxietyCentre website describes how anxiety activates the body’s stress response which can induce physical, psychological, and emotional changes in the body. Stress hormones effect the nervous system causing it to act abnormally. Anxiety causes the nervous system to become overly stimulated and can result in physiological symptoms such as burning skin. The symptom itself isn’t harmful but is a sign that the body is under chronic stress.
As mentioned earlier, my anxiety has evolved over the years. Its manifestation changes as I change. It blows my mind (no pun intended!) how it can manifest itself with such powerful physical symptoms.
In the past, the anxiety has always won. All rational thoughts and behaviours escaped me in the thick of a bad episode – paralysed into a state of fear and preoccupation. However, over time and following a particularly distressing episode, I have learned to cope much better with these episodes. The following strategies are game changers for me when it comes to coping with anxiety, but even more so in alleviating the burning symptom I discuss above.
Walking
Undoubtedly the most helpful of all activities to help relieve the burning sensation. The benefits of walking during anxious times are undeniable. I enjoy walking and it brings a sense of well-being and achievement. I have always found that beyond the fact that walking helps me with my anxiety and depression, it boosts my mood and gives me a sense of happiness and achievement.
The worst case of burning I ever experienced lasted around 2 months. During that time, I walked for hours every day. It took time for the burning to ease but eventually, it did.
If possible, I walk somewhere peaceful that will allow me to experience nature, such as the countryside, a woodland, or a park. Walking alone or walking with someone is fine.
I try practicing Mindfulness when walking alone, but sometimes it’s too difficult if my mind is busy and distracted. However, walking in a peaceful place, surrounded by nature quietens the mind, even if meditation is difficult. I discuss Mindful Walking in another post.
meditation
I try to practice Mindfulness meditation daily. That’s not to say I take time every day to sit and meditate. I will often meditate whilst walking, cleaning the house, or taking a shower. As mentioned earlier, it’s often impossible for me to sit when the burning sensation is at its worst, so sitting still and following a guided meditation is out of the question! My mind is too busy so I have to keep moving, but I can still meditate on the move.
Mindfulness meditation is achieved by resting the mind in the present moment. It involves directing attention away from thinking and preoccupation. Mindfulness practice is about being present during everyday actions, rather than simply going through the motions. It’s not about blocking thoughts or feelings but being present. Of course, that’s not to say it’s easy during bad episodes when my anxiety is fully charged, but attempting to meditate is better than engaging with my anxiety.
Cold water
Around two years ago I came across Wim Hoff and cold-water therapy. It happened to be good timing because I was going through a severe episode of health anxiety, and the burning sensation was at its worst. I started taking cold showers and swimming in the sea during the winter. The cold water helped alleviate the burning sensation. I couldn’t focus on the sensation because I was too busy breathing through the cold-water effect. The cold water made it impossible to feel the burning sensation.
Although research in this area is still growing, anecdotal evidence suggests that cold water stimulates mood-enhancing hormones. This has certainly been the case for me.
If you don’t relish the idea of cold-water swimming why not try a cold shower? Start by gradually reducing the temperature and increasing the time of your shower to allow your body to get used to it. I start every day with a cold shower without fail.
It has been reported that cold-water therapy can support physical health by improving certain risk factors associated with cardiac health, such as blood pressure and cholesterol. Cold-water therapy has been used for a long time to aid muscle recovery after exercise by reducing inflammation. It is also reported to boost the immune system.
However, there is a certain amount of controversy surrounding cold water therapy and the potential dangers, such as cold water shock, hypothermia, and risks for those with heart rhythm disorders. There are undoubtedly health risks involved, so be sure to do your research and take the necessary precautions. The Royal National Lifeboat Institution (RNLI) website provides clear guidance on how to go about cold water swimming.
exercise
Exercise, similar to walking, eases the burning sensation for me as it directs my mind away from the symptom. Personally, exercise has been integral to managing my mental health. I can’t say that I turned to exercise as a result of my anxiety because it’s always played an important role in my life. However, I can say that it undoubtedly improves my overall sense of well-being.
Exercise gives me stability and control during times when everything else in my life feels so utterly out of control. When I exercise, I feel in control, strong, hopeful, and happy even!!! These small wins are important. A bonus is that the body produces endorphins during exercise which leads to an enhanced mood – well worth the effort.
bottom line
For years, decades even, I allowed my anxiety to consume me, resorting to online searches of my symptoms, negative thinking, and constant preoccupation. It paralysed me. I gave it far too much of my time. I surrendered to its demands. Acknowledging that I was willingly engaging with my anxiety was an important step. The next step was understanding ways to disengage!
The burning skin symptom is a sure sign that my anxiety is out of control. Understanding my anxiety and its triggers helps ward off stealth escalation resulting in debilitating symptoms such as burning skin.
I’d be very interested to hear from anyone who has experienced the burning sensation. Also, please share what strategies you find helpful in easing the symptoms of anxiety.
