Dealing with Anxiety When You're Sick

July 19, 2022 Rizza Bermio-Gonzalez

Not long ago, my therapist asked me to think about my anxiety triggers. I thought about the multiple triggers that lead me to feel anxious, and I realized that one of them is illness, whether it is my own or that of someone I care about. 

A couple of years ago, at the height of the pandemic, I contracted COVID-19. This was before the vaccines and during the time that hospitalizations were high. Also, there was a lot less known about the virus, and so, when I became ill, it was very scary for me. Naturally, as someone who deals with chronic anxiety, I became very anxious, so much so that I also had panic attacks while I was sick.

Reflecting on when this happened, I realize that a lot of the anxiety I was dealing with was from this perceived lack of control I had over the situation. Because there were so many uncertainties at the time, I recall feeling terrified that I did not know what would happen next. I thrive on having a routine and following a specific schedule. When I was sick with COVID-19, I found that I was unable to follow my regular routine. Because of this, I felt like I was in the middle of this chaotic situation, and I couldn't quite grasp something that could keep me grounded.

How I Deal with Anxiety and Illness

This experience made something clear to me -- when a loved one or I am very sick, it is a major trigger for my anxiety. As a result, it is something I need to be prepared to cope with. Whenever I feel as though things are out of my control, I tend to feel anxious. Other than trying to take steps to prevent illness, being sick is simply something that we don't have control over in our bodies. And so, this loss of control is something that makes me extremely anxious.

Being sick is already difficult enough to deal with, but when you also deal with anxiety on top of illness, it becomes even more challenging. What's worse is that because anxiety makes it difficult for you to relax, and rest is critical when you are sick, anxiety isn't conducive to healing.

In order to deal with this, I identify what I do have control over and what I don't. I remind myself that illness is not something that you can control, and so I try to focus on what I am able to control. I try to use mindfulness techniques and stay present in the moment. I also try to deal with one day at a time instead of worrying about the next. Lastly, I lean on my support system. Sometimes vocalizing my fears and worries is what I need to do to help me feel better.

What strategies do you use to cope with your anxiety when it is related to sickness? Share anything you do that helps in the comments below.

APA Reference
Bermio-Gonzalez, R. (2022, July 19). Dealing with Anxiety When You're Sick, HealthyPlace. Retrieved on 2024, June 12 from

Author: Rizza Bermio-Gonzalez

March, 18 2023 at 9:35 am

First of all, if you’re reading this I’m so sorry you’re struggling. I have chronic anxiety and being sick or my kids being sick is one of my biggest triggers. Anxiety can feel like your whole world when you’re deep in it. If you go to YouTube and type in 5 minutes guided mindfulness meditation a handful of just that will show up. If you don’t have a lot of time these are so helpful to me. They have longer ones as well if that’s what you need. They can be a bit hippie which maybe your fine with but if not there are quite a few more that are a bit less so. Just search and find one that’s right for you.

December, 9 2022 at 3:56 pm

I try so hard to focus on what i can make easier, but it feels like the older i get the harder and worse it is. I worry about my job too, my boss is not the most comforting person so theres that too.

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