Health Anxiety Relief—Stop the Panic When You Feel Unwell

You've noticed something, a sensation, a feeling that something isn't quite right, and your mind has started asking that question. Am I okay? Maybe it's your heart, maybe it's a tightness in your chest, maybe it's a symptom you can't quite name, but you can't stop thinking about, and the more you focus on it, the louder it gets. I'm Martin, I'm a clinical hypnotherapist and a form of paramedic, and then the next 10 minutes, I'm going to help you step out of that panic, and back into your body.

This is calming anxiety. If you're looking for more depth, please do subscribe and explore the back catalog of over 2,300 guided sessions to explore and enjoy. Now, find your quiet place today, somewhere comfy to sit or lie down where you won't be disturbed. If you're experiencing health anxiety right now, that overwhelming fear that something is physically wrong, I want you to know something important, your body is not your enemy.

The sensations you're feeling are probably real, as a paramedic, I've sat with hundreds of people who were certain something was seriously wrong. Clinically, I can tell you, anxiety is one of the most convincing physical conditions there is. It mimics, it amplifies, it takes a normal bodily sensation and runs it through a fear filter until it feels catastrophic. Let's interrupt that loop now.

Find a position where you can be still, soften your glaze or close your eyes. Take a deep breath now, not a forced performance, just a natural, easy inhale through the nose, then let it go. Notice how that breath moves without effort, your body knows how to breathe. When you feel unwell, your brain triggers the fight or flight, a adrenaline spikes, the heart rate increases, the chest tightens.

The cruel paradox of health anxiety is that these symptoms are almost identical to the ones you're afraid of. We are not going to fight them, we are going to move the dial slightly towards calm. So feel your breathing now, relaxed and calm. Take another mindful in breath, take note of how the rib cage rises, how it expands, and then between the in and the out breath.

Appreciate the moment of stillness. Everything stops. And now as you exhale, you tune in to that sense of release, of pure relaxation, the muscles loosen and unwind, the chest lowers, your shoulders just feel warm and relaxed, the muscles in your jaw, they unwind and unclench, and you tune in to all that you are.

Breathing mindfully, appreciating the beautiful natural power of the out breath. It releases negativity and stress. Breathe away the moments of panic, of self-doubt. Relax now my friend, further and further down, deeper and deeper into a wonderful trance like state.

Now place one hand on your chest, lightly, feel the rise and fall, feel that steady, persistent rhythm that has been with you through every fear and every health anxiety spiral you've ever had. It has kept you going every single time. Fill your heart space and love all that you are. And within this moment of connection, of appreciation of mind, body and soul, I want you to repeat these three affirmations internally, aligning them with your breath to rewire your response to these physical symptoms.

See them in your thoughts, feel them. I am safe in this moment. My body is not my enemy. I can feel this in station and still be okay.

And relax and unwind. With the first affirmation, I am safe in this moment. Breathe in safety, breathe out panic. With the second, my body is not my enemy.

In partnership with your heart, breathe out the distrust. And with the third, I can feel this in station and still be okay. Breathe in resilience. Breathe out the need to check.

So once more, in the beauty of your mind's eye, I am safe in this moment.

My body is not my enemy.

I can feel this in station and still be okay.

Breathe out the need to check.

With the checking habit, you are building a new neural pathway.

You are safe, you are breathing and you are here. To help you maintain this anxiety relief throughout your day, here are your three tips for a happier life. In the external pivot, when you feel the urge to scan your body for symptoms, immediately name three blue objects in the room. This pulls your brain out of the internal loop fear and it all then ground you back in the physical world.

2. The paramedic pause. If you feel unwell, give yourself a 15 minute window before reacting. Most adrenaline-based systems peak and fade within this window.

By waiting, you proved your brain that the emergency was just an anxiety spike. In the three, audit your inputs. For today, maybe commit to a no google rule for symptoms, searching for health anxiety online often feeds the fire. Instead, return to this recording.

Use your energy to care for your mind, not to frighten it. Now bring your awareness back into the room, wiggle your fingers and toes and take that deep inhale and then as you breathe out, stretch out the arms overhead and now open your eyes. Health anxiety is treatable and manageable. It does get quieter.

If this helps you, please follow the show so tomorrow episode finds you. If you know someone who googles late at night or lives in fear of the next sensation, do share this with them. If you have a new symptom, please consult your GP, your medical practitioner. But for your mind, love who you are, truly take care of yourself today.

Don't allow the negativity, the moments of darkness of your past, to rule your today and every tomorrow. Have a beautiful day my friend. Smile often, positivity whenever you can and then to yourself, be kind.