The Health Anxiety Workbook
THE HEALTH ANXIETY WORKBOOK — The STEADY Method
48 printable pages · CBT & ERP-informed · undated · instant download
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You have already been told you're fine. More than once. By someone
qualified, holding your results.
And it helped — for an afternoon, maybe a week — and then a new
sensation arrived and the whole thing started again.
That pattern is not you being difficult, or dramatic, or weak. It's a
specific, well-documented loop, and it has a specific way out.
The way out is not more certainty. It's learning to leave a question
open without answering it with a check.
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★ THE STEADY METHOD
Six steps. About ten minutes. Designed to be run while you feel
terrible, not once you've calmed down.
S — See the sensation. Describe it, don't diagnose it.
T — Tell both stories. The frightening one and the ordinary one,
given equal space on the page.
E — End the search. No googling, no second opinion, no mirror.
A — Allow the not-knowing. Certainty was never available anyway.
D — Delay, then drop. Sixty seconds, then five minutes, then an hour.
Y — Yield the day back. Return to what the fear interrupted.
Most workbooks in this category hand you journal prompts. This one
hands you a method, and then gives you the worksheets to run it on.
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★ WHAT YOU RECEIVE
✓ 48 printable pages, US Letter, undated — use it any year
✓ 19 worksheets, logs and trackers
✓ 3 original diagrams: The Health Anxiety Loop, The Reassurance
Curve, The Delay Ladder
✓ The Attention Experiment — a 90-second demonstration of why
scanning your body manufactures findings
✓ The Safety Behaviour Inventory — 20 items, then scored
✓ The STEADY Worksheet, with a fully worked example + 5 blanks
✓ The Body Signal Log — with the column you fill in a week later
✓ The Symptom Story Rewrite — a CBT pass on five familiar thoughts
✓ The Search Log — what googling actually costs you in hours
✓ Build your Delay Ladder + a 14-attempt practice tracker
✓ 4 reassurance scripts for the person you keep asking, and a
page to write your own
✓ Using a real appointment well — care vs reassurance, honestly
✓ The 3am Page — for the spiral that happens in the dark
✓ Your Trigger Map — 8 common triggers
✓ When the fear is about someone else — a child, a partner, a parent
✓ The STEADY Pocket Card — 3 cut-out cards
✓ Daily, weekly (8-week) and monthly check-ins
✓ Your 30/60/90-day path — two full spreads
✓ Setbacks — what a bad fortnight means, and what it doesn't
✓ On getting more help — with real crisis-line numbers
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★ WHO IT'S FOR
· You google symptoms and then google them again
· You check a lump, a mole, your pulse — and re-check within the hour
· You ask someone "does this look normal?" more than once
· You've had the tests, and the reassurance wore off by Tuesday
· Your anxiety spikes at 3am, when there's nothing else to look at
· Or the fear is about your child, your partner, your parent
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★ AFTER YOUR PURCHASE
1. You'll get an email with your download link the moment your payment clears
2. Download the ZIP and open the PDF (works on Mac, Windows, tablet and phone)
3. Print single-sided on US Letter - a home printer or a print shop both work
4. Your download link stays valid, so you can re-download or re-print any time
guide, and a README.
3. Print at "Actual size" (100%), not "Fit to page". Single-sided
is easier to write on.
4. Or open it on a tablet in GoodNotes, Notability or Noteshelf and
write straight onto the pages.
5. Start with pages 2–11, then the Safety Behaviour Inventory.
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★ PLEASE NOTE
· This workbook is DELIVERED BLANK. The sample entries in the listing
images are there to show how a completed page looks — your copy
arrives empty and ready to fill in.
· Digital download only. Nothing is physically shipped.
· US Letter (8.5 x 11 in). Undated, so it never expires.
· Colours may vary slightly between screens and printers.
★ IMPORTANT
This is self-help material — CBT- and ERP-informed, but not therapy,
not medical advice, and not a diagnosis. It does not ask you to
ignore your body: a symptom that is new, persistent or changing still
goes to a doctor.
If you're having thoughts of harming yourself, please contact
emergency services or a crisis line now — 988 in the US and Canada,
116 123 in the UK and Ireland, or findahelpline.com for your country.
★ TERMS
For your personal use only. Please don't resell, share, redistribute
or upload the files. Copyright © 2026 Swervve.
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★ PAIRS WITH
· The High-Functioning Anxiety Workbook — The QUIET Method
· The Nervous System Regulation Workbook — The SETTLE Method
· Stop Overthinking Workbook
★ A NOTE FROM THE SHOP
Swervve is small and everything here is written and designed by hand
— never generic, never a repackaged template pack. If this workbook
helps, a review genuinely makes a difference to us.
Questions? Message us, or email hello@swervve.com.
Designing the calm you deserve.
— Swervve
