strategies: 1. Give a physical symptom that is bothering you a severity rating from 0-100. 2. Spend five minutes focusing on nothing but the physical symptom that is concerning you. Keep all your attention on the symptom. 3. At the end of five minutes, record what happened to the symptom. Did it get worse? Better? Give it a rating from 0-100. 4. Spend five minutes doing something else completely different. For example, try taking out a piece of paper and writing down, in detail, what the room you are sitting in looks like. 5. At the end of five minutes, record what happened to the symptom. Did it get worse? Better? Give it a rating from 0-100. 6. Compare the ratings. What happened when you were concentrating on your symptom compared to when you concentrated on something else?

Tips for distracting yourself • Do something else. Physical activity may be helpful – try going for a walk or a swim, or do some gardening or cooking. Whatever you like to do! Reading a book or listening to the radio may also be helpful. • Pay attention to something else. Notice what is around you, either in the room or outside. Describe the picture in great detail, or try something like counting how many green things that you see. The more detailed the task, the more distracting it will be. • Do a mental exercise. Mental arithmetic works for some people – try counting backwards from 500 by sevens. Think of a fun holiday you have had, or imagine your favourite place. • Talk to someone else. Get them to help distract you! If you need to, call a friend or family member. You don’t need to tell them that you want them to distract you – as long as you talk about something other than your health, it may help take your mind off your worries.

Contact Hypnotherapist or psychotherapist

Inner Child Therapy is best

you can talk to our experts through practo for proper assessment and therapeutic solutions

I have been working as a Homeopathic Psychiatrist and Counseling Psychologist for the last 17 years. You can contact me through an online appointment for further assistance

Consult a psychologist.

Contact me for counselling sessions. Along with counselling I can suggest natural foods to calm the mind.

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It might be helpful to consult a doctor or neurologist to ensure there are no underlying medical issues contributing to your headaches. This can give you reassurance and help separate your headaches from more serious health concerns. Alongside that, we can work on some techniques to manage the anxiety itself, such as thought-challenging exercises and relaxation techniques, which will help prevent the anxiety from escalating your physical symptoms.

It’s really important not to jump to conclusions when you have a headache, as this can fuel your anxiety. Try to focus on staying grounded in the present, recognizing when anxiety is making things feel worse. Practicing calming exercises, like deep breathing, can help ease both your anxiety and your physical symptoms. Also, be gentle with yourself—managing anxiety takes time and patience, but we will work through this together.

Consult with a psychologist and a psychiatrist

Seek help

consult Psychiatrist and psychologist

Go for CBT

Consult psychologist