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Quieting health worries

Seven days to loosen the checking, googling and what-if about your body.

  • 7 days, about 53 min in all
  • Self-help, private

Who it is for

For anyone who checks their body again and again, searches symptoms at midnight, or keeps seeking reassurance that does not last.

What you will do

  • See the worry, check, relief loop
  • Use one good check, then stop repeating
  • Delay checking and step back from thoughts
  • Get better at living with some uncertainty

Your seven day path

  1. 1Day 17 minUp nextThe worry, check, relief loopPractice: Untangle a feeling + Slow breathing
  2. 2Day 28 minOne good check, then a planPractice: Brain dump and parking lot + Worry tree
  3. 3Day 38 minDelay the checkPractice: Pause and cool down + Warm drink pause
  4. 4Day 47 minWhen anxiety feels like illnessPractice: Body scan + Slow breathing
  5. 5Day 58 minStep back from the what-ifsPractice: Unstick from a thought + Check a thought
  6. 6Day 67 minCome back to nowPractice: 5-4-3-2-1 grounding + Five-senses self-soothe
  7. 7Day 78 minLiving with some not knowingPractice: Unstick from a thought + Warm drink pause

About the evidence

Built from the fact-checked Manas guide on health anxiety, drawing on NHS and MSD Manual information and a 2017 review of CBT for health anxiety. Many people find these steps useful. This is self-help, not treatment.

Please read

This program does not replace medical care. Any new, changing or worrying physical symptom needs to be seen by a doctor first, even if you think it might be anxiety. If health worries are taking over your day, work, sleep or money, please talk to a doctor, psychiatrist or clinical psychologist. If you have thoughts of ending your life, call Tele MANAS on 14416 or 112 now.

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