Death Anxiety. What should i do m.

Thank you for sharing how you’re feeling—it’s not easy to put such thoughts into words, and I want you to know that you’re not alone in this journey. Let’s approach your concern together with a step-by-step framework using the BSPC matrix: 1. B - Body It’s understandable that your chest pain and the worry about your heart have made your body feel tense and uncomfortable. This tension often feeds into the cycle of worry. Here’s a way to help: Try this exercise: Sit comfortably, close your eyes, and place your hand gently over your heart. Take a slow, deep breath in for 4 counts, hold for 4 counts, and exhale slowly for 6 counts. Imagine sending calm, soothing energy to your heart with each breath. Gentle physical activities like stretching or walking can also help release the built-up tension in your chest and body, giving you a sense of relaxation and grounding. 2. S - Situation Your fear about your heart health is rooted in a situation where uncertainty feels overwhelming. It’s natural to feel this way when faced with something vital to your health. However, your doctor has reassured you that your reports are fine, and it’s okay to trust in their expertise. They care about your well-being, just as much as you do. You might also want to think about what in your life feels manageable right now, even amidst the uncertainty. It could be as simple as making a nice cup of tea or engaging in a favorite hobby. Focusing on small, positive actions in the present moment can help create a sense of control. 3. P - Perspective Our minds often go into overdrive when we feel scared, imagining worst-case scenarios that make things feel even scarier. It’s like your brain is trying to protect you by being hyper-vigilant. But it’s also okay to gently remind yourself that not every thought your mind produces is true or needs immediate attention. One perspective to consider: The fear you’re experiencing shows how much you value your health and life. That’s a strength—it means you care deeply. Perhaps now, the goal can shift from worrying about what could happen to appreciating what is working well in your body today. 4. C - Choice You’ve already made a significant choice by reaching out for guidance, and that’s a powerful step forward. From here, you can choose small ways to nurture yourself each day. You can choose to trust your doctor for now, while also creating a plan to revisit your health in a year for peace of mind. You can focus on activities that bring you joy or calm, even if they’re simple, like listening to your favorite music, spending time with loved ones, or journaling about your feelings.

It’s okay to feel scared—fear is a part of being human. But it’s also okay to allow yourself moments of peace, where you let go of the “what-ifs” and rest in the present. Imagine yourself as your own best friend, offering kindness and reassurance, saying, “I’m here for you, no matter what.” You’re doing the best you can, and that’s enough. Your heart has carried you through life with so much strength and resilience. Trust in that strength and trust in the people who care for you. Step by step, you’ll find your way to feeling calmer and more at ease. You are not alone in this, and brighter days are ahead.