Don't Worry Yourself Sick Over Swine Flu

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04-30-09 RODALE NEWS, Emmaus, Pa.—The United States has swine flu “fever.” Everywhere we turn, there seems to be a report chronicling the latest state or foreign country the virus has infiltrated, or tallying the number of people infected or killed by the new flu strain. All this information is alarming, and there’s no doubt that the situation is serious and must be monitored. But it’s also raising Americans’ anxiety to unhealthy (and unnecessary) levels, which in turn can produce stress-related symptoms in us or trick us into thinking we have swine flu when we really don’t.

The details: The shift from reasonable concern to unneeded anxiety can be a slippery slope. “When this flu starts to show up in different places, it’s becoming reality. Where you draw the line between normal anxiety about it and unreasonable or unusual anxiety is a tough call,” says anxiety expert Frank Dattilio, Ph.D., clinical professor of psychiatry at Harvard Medical School. “It’s a realistic anxiety to have, but when people start to blow it out of proportion, they can misinterpret symptoms that are a result of their anxiety for those of an infection.” For instance, anxiety can make you feel warm, so if you’re in worry mode, you may instantly think you have a fever.

Wednesday’s news of the first confirmed swine flu death in the United States may have stirred up even more fear, by showing that our country is not immune to the swine flu’s most dreaded outcome. (The victim, a 23-month-old Mexican baby, was brought to Texas seeking medical care.) But while U.S. Centers for Disease Control and Prevention continues to add more confirmed U.S. cases of swine flu infection to the tally, it’s important to note that most cases have been mild.

What it means: True, no one knows exactly how this virus is going to behave, and reports of deaths remind us all that we’re vulnerable. But going into anxiety overload isn’t the answer; it could actually produce stress-related symptoms that could trick you into thinking you have the flu and thus weaken your immune system, making you more susceptible to disease.

Here’s how to eliminate unnecessary anxiety while protecting your health:

Don’t mistake worry for the thing you worry about. If you can’t tear your mind away from the thought that you’ll be the next person to come down with swine flu, take that as a sign that you need to chill. “If people can worry themselves into [documented cases of] hysterical blindness, they can worry themselves into symptoms of the flu,” explains Dattilio. Worrying over anything can cause physical symptoms, and a lot of the symptoms of anxiety overlap with symptoms of the flu. Difficulty breathing, lightheadedness, feeling hot and sweaty, and experiencing tightness in the chest don’t necessarily indicate that you have the flu; instead, you simply could be worrying about it too much. “If you have the flu, those symptoms will be consistent,” says Dattilio. “If it’s anxiety, [your symptoms will be] up and down, up and down— inconsistent.” He does note that a high fever warrants a call to your doctor.
Let familiar routine wash away your worry. Depending on the individual, worry can also cause headaches, neck aches, backaches, upset stomach, irritable bowel symptoms, loss of appetite, high blood pressure, and sleep problems. To deal with swine-flu related anxiety, try to refocus and stick to your normal daily routine. Doing the things you normally do keeps you too busy and distracted to feed your fears.
Turn off the news. It’s good to know how to protect yourself against illness, but information overload isn’t going to calm your worrisome mind. “Don’t spend too much time listening to the news, and make sure to continue with your daily activities and routines,” says Jeffrey Rossman, Ph.D., clinical psychologist and director of life management at Canyon Ranch in Lenox, Mass., and a Rodale.com advisor.
Be proactive in protecting yourself. If you’re worried about the flu, channel your energy into constructive steps to avoid catching it in the first place. Wash your hands often and keep them away from your eyes, nose, and mouth. Other healthy lifestyle habits, like drinking plenty of fluids, eating a nutritious diet, exercising regularly, and getting enough sleep, also can help boost your immunity. “One of the best ways to help keep your immune system strong and to avoid getting the flu is to manage stress well and not get overly anxious about the situation,” says Rossman.
Know the signs of excess stress. Talking to your doctor or mental health practitioner can help you develop effective ways to cope with your worry if you have signs of excessive anxiety, like obsessive hand washing (to the point of damaging your skin), or becoming so preoccupied with the disease that it interferes with eating, sleeping, concentrating, or working.

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