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From the Armchair

TALKIATRY’S MONTHLY MENTAL HEALTH NEWSLETTER

This month’s mental health tip

If you're lying awake at night, get up and do something calm in low light until you feel sleepy again, then go back. Getting up trains your brain to associate the bed with sleep, not wakefulness.

Three things a psychiatrist wants you to know about sleep and mental health

With insights from:
Nicholas Tamoria, MD
Chief Psychiatrist

The relationship between sleep and mental health works both ways. Poor sleep is often a symptom of anxiety or depression, but insufficient sleep can also make emotions harder to regulate. Wherever the cycle begins, prioritizing sleep can be an important step toward feeling better. Here’s what a psychiatrist wants you to know about the powerful role sleep plays in mental health.

Sleep is a key mood regulator
When you’re short on sleep, ordinary stress can hit harder. You may feel more anxious, lose patience faster, or have a harder time putting worries into perspective. That’s because sleep helps your brain process stress and regulate emotion. If you feel off after a restless night, you’re not imagining it, and it isn’t a failure of willpower. Your brain is trying to manage the day with fewer resources.
Sometimes insomnia shows up before depression does
We tend to think of poor sleep as a symptom of depression. But sometimes, it shows up first. Persistent trouble falling asleep, waking up throughout the night, or waking up much earlier than usual can precede a depressive episode. One bad night isn’t a prediction. But a lasting change in your sleep can be an early signal worth sharing with your psychiatrist, especially if you’ve experienced depression before.
Treating sleep can treat much more than sleep
You don’t have to wait for your anxiety or depression to improve before your sleep can. The relationship runs in both directions, and treating sleep problems often improves symptoms of depression and anxiety alongside them. The right approach might mean changing a few daily habits, treating an underlying sleep disorder, trying a therapy designed for insomnia, or, in some cases, medication. Whatever the plan, better sleep tends to bring many other good changes along with it.

DEEP DIVE

Why you can’t stop Googling health symptoms (and what actually helps)

You feel a twinge, so you look it up. An hour later, you're ten tabs deep, convinced you have a disease you'd never heard of until 20 minutes ago.

Sometimes a symptom genuinely needs medical attention. But sometimes anxiety takes a small, ordinary sensation and turns uncertainty into a worst-case scenario. The good news is that, unlike the illnesses it conjures up, health anxiety is very treatable.

What health anxiety actually is

Having questions after a doctor's visit doesn't mean you have health anxiety. Plenty of people have been dismissed or misdiagnosed, and it's entirely reasonable to keep pushing when a concern hasn't really been addressed.

But health anxiety is when persistent, disproportionate worry overstays its welcome after a normal medical checkup. It shows up as repeated body-checking, endless searching, requests for reassurance, one appointment after another, or, just as often, avoiding care altogether.

When health anxiety rises to a clinically significant level, the DSM-5 recognizes it as one of two things:

Illness anxiety disorder (IAD): an ongoing preoccupation with serious illness despite having few or no physical symptoms
Somatic symptom disorder (SSD): real, distressing physical symptoms paired with excessive thoughts, feelings, or behaviors about them

It can also travel alongside OCD, generalized anxiety disorder, and panic disorder, which is exactly why a psychiatrist looks at your full history when evaluating health anxiety.

Why you can't stop searching

Searching works. For about five minutes.

A frightening search result often leads you to check your body or look to someone else for reassurance. The anxiety drops, bringing momentary relief until the doubt creeps back in and you check again.

Researchers call this cyberchondria. Searching, body-checking, and reassurance-seeking all feel like they're protecting you. In reality, they're teaching your brain that checking is the only reason you're safe.

This isn't a case for ignoring new or changing symptoms, which deserve attention. It's the checking that continues after an appropriate evaluation that's the problem. Every search buys temporary relief from fear, but never gives you the chance to learn that uncertainty can simply pass on its own.

Why the symptoms feel so real

Anxiety can trigger a fight-or-flight response, sometimes leading to actual physical symptoms like a faster heartbeat, shortness of breath, upset stomach, muscle tension, shakiness, or lightheadedness. None of that is imagined.

The trouble is that monitoring your body closely can amplify a sensation that would otherwise pass unnoticed. And that amplified sensation triggers more anxiety, which produces more sensations, which then feel like more proof that something's wrong. It's a loop feeding itself from both ends.

When it's time to get help

New, severe, or changing symptoms always deserve medical attention first: Anxiety isn't always the explanation, and health anxiety can absolutely coexist with a real medical illness. If something feels like an emergency, treat it like one.

But it's worth talking to a mental health professional when the worry starts disrupting your life, driving repeated tests or checks, pushing you to avoid care altogether, or resurfacing again and again even after you've already been properly evaluated.

How health anxiety is treated

Cognitive behavioral therapy (CBT) is the best-supported treatment available. It helps you question catastrophic interpretations, build tolerance for uncertainty, and cut back on the checking and reassurance-seeking that keep the cycle going. Treatment often includes exposure and response prevention, facing a health-related fear on purpose, in a planned and supported way, while practicing not checking. The research on CBT's benefit here is strong, and the improvement tends to last.

Medication can also help, especially when health anxiety goes with depression, generalized anxiety, panic, or OCD. A psychiatrist can help you figure out whether medication makes sense, often paired with therapy rather than instead of it.

A few things you can try today

Once you've gotten appropriate medical guidance about a symptom:

Pause before searching: Let a little more time pass before you Google it, ask AI, or check your body again.
Track the cycle: Write down the trigger, what you did in response, and how long the relief actually lasted.
Ask for support without asking for confirmation: Loved ones can hold space for you without being pulled into the reassurance loop.

The goal is to discover that uncertainty is something you can tolerate, and that fear fades on its own, without one more check to make it go away.

The bottom line

Health anxiety is real, and it's treatable. You don't have to choose between taking your body seriously and taking care of your mind. A psychiatrist can help you see the pattern clearly and build a plan that keeps fear from running the show.

If you're looking for mental health support, take Talkiatry's free online assessment to find an experienced clinician who can help.

ON THE SHELF

Book recommendations from our clinicians

My Age of Anxiety: Fear, Hope, Dread, and the Search for Peace of Mind by Scott Stossel

Learn more about the conditions we treat

Interested in talking with someone?

Finding someone to talk to about what’s on your mind takes just 10 minutes.

Get started

Talkiatry Management Services, LLC

109 W. 27th Street, Suite 5S,

New York, NY, 10001, United States

To opt out, click here.

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From the Armchair

This month’s mental health tip

This month’s mental health tip

Three things a psychiatrist wants you to know about sleep and mental health

With insights from:Nicholas Tamoria, MDChief Psychiatrist

With insights from:Nicholas Tamoria, MDChief Psychiatrist

Why you can’t stop Googling health symptoms (and what actually helps)

DEEP DIVE

DEEP DIVE

Why you can’t stop Googling health symptoms (and what actually helps)

What health anxiety actually is

Why you can't stop searching

Why the symptoms feel so real

When it's time to get help

How health anxiety is treated

A few things you can try today

The bottom line

ON THE SHELF

Book recommendations from our clinicians

My Age of Anxiety: Fear, Hope, Dread, and the Search for Peace of Mind by Scott Stossel

Learn more about the conditions we treat

Interested in talking with someone?

With insights from:
Nicholas Tamoria, MD
Chief Psychiatrist

With insights from:
Nicholas Tamoria, MD
Chief Psychiatrist