Every hypochondriac anxiously examines his body, studies his symptoms, concentrates on them, and then tells himself catastrophic scenarios that he has a fatal disease. If you are tired of endlessly scanning your body, I suggest you one paradoxical technique. If you obsessively examine your body for diseases, why don't you start doing this consciously? Keep a diary where you describe all your symptoms in the body. You can draw a notebook into two columns. The first column is a symptom. The second column is a possible pathology. For example, you have a headache and throbbing in your temples. What could it be? Brain tumor, tonsillitis, epilepsy, brain inflammation, pre-stroke condition, migraine, reaction to weather changes, tension headaches, etc. How many times a day should you keep records? Calculate how many times you scan your body on average per day. And do it 1 time more often than usual. Schedule checks evenly throughout the day. If you can’t decide, 3 times a day. Regularly, at the same time, every day. You cannot deviate from the recording schedule. Even if you want it earlier. Or if the time has come, but there is no desire, you write it down anyway. How does it work? Firstly, you eliminate avoidance of contact with your symptoms. You explore your feelings, begin to better notice why your well-being changes, and begin to understand what is causing them. Your hypotheses about deadly diseases begin to be exposed, and you begin to look at your feelings more objectively. Secondly, you remove resistance. This technique helps you accept your symptoms and begin to observe them. You are no longer trying to get rid of them. At some point, the thought will arise: “I’m tired of scanning my body, I have nothing, can I stop doing this?” This technique can also be used if you constantly measure your indicators body - temperature, pressure, pulse. Also keep a diary for such measurements, and write down your results in a strictly allotted time. Let it be every hour. In the first column you describe your well-being, sensations in your body, and in the second column your pulse. Well, also record the time somewhere. The measurement should be carried out 3 times with an interval of a minute. Because the heart is very sensitive to autonomic responses, your heart may beat faster when you take your pulse. For this reason, it is important that the measurements are not one-time, but repeated. Ideally, measure the pulse manually. That is, you feel the pulse on the wrist or on the carotid artery, which is located in the neck. Why is this necessary? When a person has cardiophobia, the fear of heart disease, the pulse alone can raise alarm. When a person begins to manually measure, he comes into contact with the source of his fear, exposure occurs and in the long term the anxiety decreases. A person gets used to his pulse. Prolonged contact with the source of his fear allows him to accept it. At first, from measuring and scanning your body, anxiety will grow and this is normal. But over time you will get used to it and the fear will begin to decrease..