You can take simple steps to help with anxiety you might have about visiting the doctor. This can help ease your fears about those appointments or if you tend to avoid care altogether.
No one ever said that going to the doctor was a fun way to spend time.
Between fitting an appointment into your schedule, waiting around in an exam room, and navigating the ins and outs of your insurance, a medical visit can be a hassle even under the best of circumstances.
But for some, doctor’s appointments are more than just an inconvenience. A number of people have extreme
anxiety about going to the doctor. The fear of doctors, known as iatrophobia, is a common occurrence and can be strong enough to provoke “white coat syndrome,” in which normally healthy blood pressure soars in the presence of a medical professional.
Here are tips you can try to address anxiety experienced during a healthcare appointment.
When scheduling a time to see your doc, consider the ebbs and flows of your own stress levels throughout the day or week.
For example, if you tend to experience anxiety in the morning, it may not be worth taking that 8 a.m. appointment just because it’s open. Schedule an afternoon appointment instead.
Bringing along a supportive family member or friend to an appointment eases anxiety in a number of ways.
Not only can a loved one serve as a comforting presence (and distract you from your fears with friendly conversation), but they also offer another pair of eyes and ears to advocate for your care or catch important details you might miss in your stressed-out state.
Although we may not be conscious of it, breathing becomes shorter and shallower under stress, perpetuating the anxiety cycle. Invoke the relaxation response in the exam room with a breathing exercise.
Perhaps you try out the 4-7-8 technique (inhaling to the count of four, holding the breath for a count of seven, exhaling for a count of eight) or simply focus on filling your belly — not just your chest — with each inhalation.
If your doctor’s office is like most, you’ll probably have plenty of time while you wait to deepen your relaxation. Harness your attention and engage your senses with a calming self-hypnosis practice.
This is a technique in which people put themselves in a hypnotic state to access a higher state of awareness and suggestibility. It involves guiding yourself into a relaxed, focused state of mind where you can experience positive behaviors, thoughts, and feelings.
Ways to do self-hypnosis include relaxation techniques, visualization, and positive affirmations.
Coping with medical anxiety isn’t necessarily limited to your time in the office. Prior to an appointment, set yourself up for emotional success with a bit of mindfulness meditation.
Specifically, try meditating on positive affirmations related to your concerns.
“I am the keeper of my own health” might be your mantra if you feel too much at your doctor’s mercy, or “I am at peace no matter what” if you fear a scary diagnosis.
You’ve made a doctor’s appointment to talk about the state of your health, and mental health is a part of that picture. A good practitioner wants to know how you’re feeling and how it affects you when you’re in their presence.
Being honest about your worries promotes a better relationship with your doctor, which will only lead to less anxiety and better care.
Plus, simply being honest about how you’re feeling can relieve tension and bring stress back to a manageable level.
If white coat syndrome makes your pulse race and your blood pressure soar, ask to have your vitals taken twice—once at the start of the appointment to discuss with your physician and at the end to reflect any visit-related elevation.
Headed out the door with your health concerns addressed, you’re much more likely to feel at ease than during the anticipation of first seeing the doctor.
Some people experience anxiety when visiting a doctor’s office. This can be mild to more severe, raising blood pressure levels when you’re at the appointment.
You can try different methods to ease anxiety and nervousness, ranging from breathing exercises to advanced mental preparation or even taking a friend or family member with you.