Learn
Learn
When the urge to check arrives, it can feel like an emergency. It usually rises and then eases if you do not act on it. The NHS suggests keeping a diary of how often you check your body, seek reassurance or search for health information, and aiming to reduce it slowly. It also suggests distracting yourself when the urge comes. So today, try a delay. Note the urge, tell yourself you will wait ten minutes, and do something else with your hands and attention. You may not feel calm after. You are only teaching your mind that it can survive the wait. Slowly stretch the wait over the coming days.
Practice
Pause when the urge comes, then take a short tea or coffee break as a distraction.
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Reflect
Reflect
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Ready when you are. You can finish the practice later and come back.
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.