01732 808 626 info@thinkcbt.com

01732 808 626 info@thinkcbt.com

01732 808 626 info@thinkcbt.com

Health Anxiety Change Record
Use this exercise to identify and alter your reaction to intrusive thoughts and worries about your health or unexplained physical symptoms. The purpose of this exercise is to focus your attention on what matters, establish proportionality and make the health worry less relevant:
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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?