Health Anxiety Spiral | 3 Minute Grounding

If health anxiety is spiralling, body scanning, symptom googling, reassurance seeking, or a sudden wave of fear, this 3-minute grounding practice is here to help you settle. You’ll be guided to soften the nervous system with gentle breathing, feet-to-floor anchoring, and heart-centred support, so you can come back to the present moment and feel steadier in your body. This practice doesn’t promise certainty; it helps you step out of the loop and into regulation, even if the sensation is still there.

Listen in the morning if you wake with worry, during the day when anxiety spikes, after reading something triggering online, as a lunchtime reset, on the commute, before an appointment, or before bed when night-time anxiety flares.

Supportive for panic, tight chest, racing thoughts, and ‘what if’ spirals. Choice-based: keep eyes open, pause, or stop at any time. Leave feeling more anchored and able to choose one calm next step.

Transcript

Welcome,

My name's Sandhya,

And if health anxiety is spiraling in your mind now,

Perhaps there's a sudden wave of fear or your mind is searching for certainty.

Let's be here together.

Take a slow breath in through your nose and an easy breath out.

Slow breath in through your nose and an easy breath out.

Feel the contact of your body to the surface beneath you,

Holding and supporting you.

Take another breath in,

And a slightly longer breath out.

You don't need to solve everything right now.

Become aware of your body and maybe place your hand over your heart's center at the center of the chest.

And if you wish,

Mentally repeat,

I am here.

I am safe.

I can slow down.

And if you like,

You can do little taps with the hand,

Which many people find soothing.

I am here.

I am safe.

I am here.

I am safe.

And if you're able,

I invite you to step outside into some fresh air or look out of a window.

And if there's nature around,

Observing it,

I invite you to be here.

I am here.

I am safe.

And in your own time,

Opening your eyes,