@darrel I started really challenging my thoughts. So I’d make a list of the “irrational” worries I’d have and then next to those I would write what a person without health anxiety would say to those thoughts, or I would look up statistics on it being true. Like a couple years ago I had a tumor that I was super freaking out over. I had to have surgery to remove it and I was so terrified I’d die in surgery. So during that time, I’d have thoughts like “I’m going to die from the anesthesia. I’m going to have a bad reaction and won’t wake up” then I would fight back that thought with something like “millions of people have surgeries and it’s so rare for someone to not wake up. I know people who had surgery and every one has woken up. There is only a 0.000005 chance I will not wake up according to statistics found online due to the anesthesia causing me issues. Only about 30 people die from anesthesia each year. When the population is so large in the country, it’s so unlikely I’d be one of those very small number.” Sort of things like that would help me where every time I’d spiral I’d go back to that rational thought process. Eventually it becomes an automatic thing in your head and really over time it benefits a lot because now I can stop a lot of my thoughts before they go through the fear of dying stage. I would also recommend not looking up anything related to medicines or symptoms. Ask someone you know to do any research and filter it for you so you don’t hear the scarier rare things.