3-Minute Health Shock Processing
Time needed: 3 minutes (60 seconds each)
Setting: After receiving difficult health news
Purpose: Initial grounding when health diagnosis or scare disrupts everything
Reality Anchor (60 seconds)
What: Sit or stand somewhere safe. Place both hands on your body, chest or belly. Feel yourself breathing. Say aloud or internally: This is happening. I am here. I am still here right now. Take five slow breaths. Do not try to fix or understand yet. Just acknowledge you have received shocking news and your system is reeling.
Notice: Body shaking or numb, mind racing or blank, disbelief or panic, where fear lives physically
Why: Grounds in present moment, validates shock response, prevents immediate dissociation or spiral
Immediate Need Check (60 seconds)
What: Ask yourself: What do I need in this exact moment? Not tomorrow or long-term, but right now in next 60 seconds. Options might include: telling someone safe, crying, sitting down, water, being held, being alone, stepping outside, calling someone. Choose one immediate need. Meet it now or plan it for next five minutes.
Notice: What feels most urgent, who or what would help, any impulse to ignore your needs and keep functioning
Why: Attends to shock response, prevents pushing through trauma, honours immediate care needs
One Person Contact (60 seconds)
What: Identify one safe person who needs to know or who can support you. Not everyone, just one person right now. Text, call or tell them: I have received health news that has shocked me. I need support. Or: Can you be with me? Or: I need to tell you something difficult. Make that contact now or within the hour. Do not carry this alone.
Notice: Resistance to burdening others, need for connection, relief in sharing, who feels safest
Why: Prevents isolation, activates support network, shares emotional load, begins processing through connection
Closing: Whisper “I will get through this moment”
Notice: You are still here, still breathing
Why: Anchors to present survivability not future overwhelm
Important Truths:
Health shocks are traumatic. Your shock response is normal. You do not need to be strong right now. This news changes things and that is real. You need support not stoicism. Processing takes time not minutes. Professional support matters. Your fear is valid.
What Not To Do Right Now:
Research obsessively online. Make all decisions immediately. Pretend you are fine. Isolate completely. Ignore your body’s distress. Push through without processing. Carry this alone.
What You Need Soon:
Medical clarity and next steps. Trusted people around you. Time to process shock. Professional support like counsellor. Space to feel all feelings. Permission to not be okay. Practical help with daily tasks. Information at pace you can manage.
This Is Just First Response:
This routine is emergency stabilisation only. Health shocks require ongoing support, professional guidance, and time to process. Reach out to your doctor, counsellor, trusted friends and family. You do not navigate this alone.
When shock continues: Repeat grounding practices. Reach out multiple times. Accept all offered help. Take things hour by hour. Be gentle with yourself. Seek professional support.
You matter. Your health matters. Your feelings matter. You will find your way through this.