Learn
Learn
Health worry speaks in what-ifs: 'What if the test missed something? What if this is the start of something terrible?' You cannot answer them all, and trying makes them louder. Defusion is a skill of stepping back from a thought without arguing with it. Say, 'I am having the thought that something is wrong,' instead of 'Something is wrong.' Many people find this makes a thought feel more like weather passing through and less like an order. You can also write the worry next to a more balanced version, as the NHS suggests. The aim is not to prove it false, but to hold it more loosely.
Practice
Step back from one health thought, then write a more balanced version.
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Reflect
Reflect
Optional. Think it over or jot it down. Nothing you write is kept.
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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.