A guide to calming body sensations and reducing health-related worry

📖 What Is Somatic Tracking?
When we feel anxious about our health, it’s very common to get caught in a loop:
We notice a body sensation → We worry about it → Our worry makes us feel worse → We
notice more sensations → The cycle repeats.

Self-compassion involves treating yourself with kindness, understanding, and support,
especially in times of failure or difficulty. It’s the practice of offering yourself the same care and
concern you’d offer a friend going through a tough time. Dr. Kristin Neff, a leading researcher in
this field, breaks it down into three key components:

Mindfulness is the practice of bringing your full attention to the present moment, with an attitude
of openness and acceptance. It means noticing your thoughts, feelings, and bodily sensations
as they arise — without trying to judge them or change them.

Becoming more assertive involves building confidence, developing communication skills, and
learning to set boundaries. Here are some practical strategies, tools, and tips that can help:

Instructions: Use this worksheet to identify, challenge, and reframe your negative thoughts.
Follow the steps below to explore the situations that trigger your thoughts, the emotions and
physical reactions you experience, and how you can shift your thinking to more balanced and
helpful perspectives.

Gratitude is the act of recognizing and appreciating the positive aspects of life, whether they
come from other people, situations, or even one’s own actions. It involves a conscious
acknowledgment of the good things in life, and a focus on the blessings or gifts, no matter how
small, instead of fixating on negative or challenging experiences. Gratitude can be expressed
through thoughts, words, or actions, and is often associated with feelings of warmth, connection,
and contentment.

Visualization is a powerful mental technique that involves creating vivid and detailed mental images of desired outcomes. This practice can have a profound impact on mental health and personal development by: