Library

Map how thoughts, emotions, physical sensations, and behaviour interact around a triggering situation using the CBT 5-area model.

A formulation based on the cognitive-behavioural model of health anxiety — mapping the vicious cycle of misinterpretation, anxiety, checking, and temporary reassurance.

Track health anxiety episodes — the trigger, misinterpretation, anxiety level, safety behaviour used, and the actual outcome.

Track urges to seek reassurance, whether you resisted, and what happened — building evidence that you can tolerate uncertainty without reassurance.

Test how attention to the body creates and amplifies sensations — demonstrating that body scanning is part of the problem, not the solution.

Weigh up the costs and benefits of specific health anxiety behaviours — checking, Googling, reassurance-seeking — to build motivation for change.

Track gradual reduction in body checking behaviours — setting targets, monitoring frequency, and recording what happens when you check less.

Compare two explanations for your difficulties — the threat-based explanation (Theory A) and the anxiety-based explanation (Theory B) — to guide treatment focus.