1. Trigger / Intrusion: What was the situation, feeling, intrusive thought or image that triggered the health worry?

2. Initial Reaction: What initial feelings, physical sensations and reactive behaviours did I notice?

3. Health Worry: What obsessional thoughts, doubts or worries did I get caught up in?

4. Cognitive Distortions / Thinking Errors: Which of the following cognitive processes amplified the worry?

5. Checking, Safety and Reassurance Seeking Behaviours: What did I do to attempt to control or avoid the health worry?

6. Effectiveness of Checking, Safety and Reassurance Seeking Behaviours: How effective are these attempts to control or avoid health worry and uncertainty?

7. Alternative Response to the Health Worry: What helpful, workable and sustainable action can you take in considered response to the health worry?

8. Acceptance / Willingness: What uncomfortable thoughts, feelings and sensations are you willing to experience in the service of your personal values and goals?

9. Purpose: How will this help you to be present, take perspective and do what matters in the face of the health worry?