For example, you may tell the doctor, “I have a fear of needles and enclosed spaces. What can you do to help me feel more comfortable?” They may then outline a few options to help you feel less stressed about coming to your appointment.
You may make your appointment time earlier in the morning, such as the first open slot in the day, so you have a very short wait time.
Make sure your doctor is comfortable with you bringing a friend or loved one with you into your appointment. Most doctors will be fine with this, especially if it will help to calm your fears. If you are a parent and your child has a fear of doctors; you may accompany them into the appointment, so they are less afraid.
You may book several appointments with the same doctor, spread out over the year, to ensure you see them on a regular basis. This can help you to confront your fear in a safe way.
This could be a stress ball that you squeeze in your pocket or a small stuffed animal that you hold during the visit. Stuffed animals, such as teddy bears, can be a good comfort item for children who are afraid of the doctor.
For example, you may say to the doctor, “Would you mind pausing if I say pause at all during the appointment?” or “Can you agree to pause for a moment if I say pause?”
Deep breathing can be done by taking deep inhales and exhales from your diaphragm. Hold the inhales for four counts and then exhale for four counts. Repeat this several times until you feel calm.
For example, if your doctor is about to test your blood pressure, they may say, “I am now going to test your blood pressure. Are you ready?” If you think that the doctor’s explanations will make you more anxious, you might ask your doctor to share only what is necessary for you as a patient to know. You can say, “It might actually make me feel better if you didn’t explain the procedure to me. Just let me know what is important for me to understand about my health. "
The therapist may suggest talking through the phobia to help you find the root cause. Then, they may suggest different tactics you can try to address the phobia.
Exposure therapy has been shown to be effective for people with a phobia. You will need to find a trained therapist who is skilled in exposure therapy to try this treatment.
For example, you can repeat positive affirmations like “I am relaxed around doctors,” “I am comfortable talking to doctors,” “My health is important to me,” and “I like doctors. ”
Slow and deep breathing can help calm your nerves. Practice by sitting straight with a hand on your stomach and a hand on your chest. Breathe deeply into your lungs. The hand on your stomach should rise while the hand on your chest should not. Try counting ten breaths. Once you’ve learned deep breathing, you might want to try mindfulness meditation. Sit straight with your eyes closed. Focus on your breath as you inhale and exhale. Then start noticing other sounds and sensations. If you feel yourself becoming anxious, think about your breathing again. Try progressive muscle relaxation. Start by tensing every muscle in your right foot. Hold it for a few seconds before relaxing. Repeat with your left foot before moving on to all of the other muscles in your body. This can train you to relax your muscles when they are tensed and tight. [12] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Try touching and looking around at the objects around you. Describe them as you go through them. For example, in the doctor’s office, you might feel the paper lining the chair. Describe its texture. Look up at the artwork, and describe their colors in your head. Name objects in the room, such as the receptionist’s desk, the magazines, or the sink. You can also give yourself a topic, such as zoo animals or state capitals. Try to name as many as you can. This activity can help you refocus your thoughts.
