Health Anxiety Self-Help Tracker
📅 Date:
🌡️ Symptoms & Concerns
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Symptom |
Duration |
Experienced Before? |
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🧠 Thought Tracking
| Date |
Main Worries |
Worst-Case Scenario |
Alternative Explanations |
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Have you looked up symptoms online? (Yes/No) If yes, how did it affect your anxiety?
📊 Anxiety Levels
| Date |
Time of Day |
Anxiety Level (1-10) |
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Morning |
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Afternoon |
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Evening |
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📖 Evidence-Based Thinking
- What does past experience tell you about similar symptoms?
- What would you say to a friend experiencing the same concerns?
- What do medical professionals say about these symptoms?
🛠️ Coping Strategies Used
| Date |
Strategy |
Used? (✅/❌) |
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Deep breathing |
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Mindfulness meditation |
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Physical activity |
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Distraction techniques |
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Avoiding Dr. Google |
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💡 Rational Reframing
- What is a more balanced thought about this situation?
- How likely is it that my worst fear will come true?
- What is in my control right now?
🎯 Actions Taken