WHEN HEALTH ANXIETY STRIKES - YOUR FOOL PROOF PLAN
That “holy shit” feeling. You know it. Your mind starts racing, you can’t stop ruminating.. googling… looking for reassurance.. imagining worst case scenario.
I’ve been there many times. Luckily, I know a way through. And I’m here to share it with. you today.
When those uncomfortable feelings hit, catch ‘em before they snowball.
Here’s how:
Step 1: Acknowledge (Pause & Identify the Trigger)
Notice when the anxious thought arises.
Say to yourself: “I’m feeling anxious because I’m afraid of [specific health concern]. This is just a thought, not a fact.”
Take a deep breath and remind yourself that fear doesn’t mean danger.
Bonus: Sit with that anxious part of you for a few moments. Acknowledge its worries. Send it messages of compassion, care and love just like you would a small child who is feeling scared.
Step 2: Accept (Self-Compassion & Grounding)
It’s just a wave. The more you resist, the further you’ll sink.
Instead of fighting the anxiety, allow it to be there without judgment.
Say: “It’s okay that I’m feeling this way. My brain is trying to protect me, but I don’t have to react.”
Use grounding techniques (like feeling your feet on the floor, holding something cold, or focusing on slow breathing).
Bonus : Imagine yourself softening into the feelings of anxiety. Picture where they are in your body and without judgement, become curious. See if you can imagine the sensations softening as you relax around them.
Step 3: Adjust (Re-Direct & Take Action)
Shift focus to something calming or engaging:
Visualization: Picture yourself healthy, strong, and at peace.
Movement: Walk, stretch, or do a short workout.
Brain Training: Use an affirmation like “My body is resilient, and I am safe.”
Creativity: Read, write, or work on something that excites you.
After acknowledging and accepting, you must continually redirect the mind every time. This is what rewires the pattern.
Emergency Tools When Anxiety Feels Overwhelming
“No-Googling” Rule: Instead of searching symptoms, read this plan or do a calming activity.
Hypnosis/EFT: Use a short hypnosis or EFT tapping session to shift your state.
Distraction List: Keep a list of activities (funny videos, favorite songs, hobbies) to engage your mind elsewhere.
