How to use it: Health anxiety checking: how to break the cycle
Body checking log
Notice when, how and why you check, so you can cut back step by step.
- Log every urge to check for a week, including online searches.
- Rate the urge, and your anxiety afterwards, from 0 to 10.
- Agree with your doctor which symptoms do need checking.
Checking log
| Date and time | Body part or symptom | Type of check | Urge (0–10) | Checked? (Y/N) | Anxiety afterwards (0–10) |
|---|---|---|---|---|---|
My plan
Checks I'll cut back first:
Plan agreed with my doctor (if any):
This page is general self-help information, not a diagnosis. It is not a substitute for professional care. Free worksheet from Etappi.