Hello, thank you for writing in, and for being so open about this. What you're describing is much more common than people realise, and it's very real for the person living it. Please know you're not "overthinking for no reason". Your mind is trying to protect you, and it can be helped.
You've done a lot of the right things. A normal chest X-ray, CT KUB and ultrasound, along with quitting smoking 11 months ago, regular exercise and a healthy diet, are all strongly in your favour. Your body also keeps recovering from smoking for years after you stop, and each smoke-free month lowers your risk. When the mind keeps linking every small sensation to cancer despite normal reports, it is usually health anxiety. The more we watch and search for symptoms, the more noticeable normal body sensations become, and that feeds the fear. The reassurance fades quickly, so you end up checking again, which is why it feels endless.
Next Steps
A video consult would let me understand which symptoms trigger the fear, when it's strongest, and how your sleep, stress and routine are affecting it, and then plan a calming, whole-person approach. I'd also gently suggest talking to a counsellor or psychologist, since structured support for health anxiety works very well, and many people feel a real shift within a few weeks. I'd avoid repeating scans or tests just for reassurance, unless a doctor sees a clear reason. If you notice a cough lasting more than 3 weeks, coughing up blood, unexplained weight loss, or breathlessness that is new or worsening, do get it checked, and I'm happy to guide you on that too.
Health Tips
- Limit symptom searches on the internet and social media, which often fuel the fear
- When a worry arises, write it down and set a "worry time" of 10 minutes later in the day, so it doesn't run the whole day
- Try slow breathing: in for 4 counts, out for 6, for 5 minutes, a few times a day
- Keep a fixed sleep schedule, and limit caffeine, which can mimic anxiety symptoms like a racing heart
- Keep up your exercise, and add yoga, walking outdoors or meditation
- Spend time with people you trust, and share how you're feeling instead of keeping it inside
- Notice and celebrate your progress, such as 11 months smoke-free
If you're worried, do book a consult and we can look at it together. Take care.