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| source: bswhealth |
Let’s be real, no one loves going to the doctor. Between the long wait times, awkward gowns, confusing insurance questions, and that weird tension you feel while sitting on a crinkly paper sheet… it’s a lot.
But for some of us, it’s not just mildly annoying. It’s stress-inducing. Full-on “white coat syndrome” levels of anxiety where even a routine checkup sends your blood pressure through the roof. I know the feeling. I’ve delayed appointments, canceled last-minute, and once even left the waiting room after checking in.
Over time, I realized this anxiety wasn’t just making me uncomfortable, it was messing with my health. So I did what I always do when I’m overwhelmed: I researched, I experimented, and I talked to actual professionals. What I found was that yes, this kind of anxiety is common, and yes, there are ways to handle it without pretending you're fine.
Here’s what helped me (and might help you too):
1. Don’t Book When You’re Already Fried
I used to say yes to the first available appointment without thinking. 8:15 a.m. on a Monday? Sure. Only to show up groggy, late, and even more anxious than usual.
Instead, I started paying attention to my energy patterns. For me, early afternoons are best, I’m more alert, less anxious, and not rushing. Pro tip: don’t let the calendar boss you around. Pick a time that works for your nervous system.
2. Bring a Buddy (Yes, Really)
There’s something about not going alone that makes the whole process less scary. Having my partner or a close friend come along gives me a sense of security, even if they just wait in the lobby.
Plus, when I’m nervous, I miss things. Having someone else there to listen, take notes, or ask the questions I forget has been incredibly helpful.
3. Breathe Like You Mean It
Here’s the science-y bit: when you’re anxious, your breathing gets shallow, which makes your body think you’re in danger, which triggers more anxiety. It’s a vicious cycle.
Now, I use a simple 4-7-8 breathing method while sitting in the waiting room:
Inhale for 4 seconds
Hold for 7
Exhale slowly for 8
Repeat a few rounds, and suddenly I feel a little more grounded, like I’ve got this.
4. Try Mini Self-Hypnosis (It’s Not as Woo-Woo as It Sounds)
Before you imagine a swinging watch and “you’re getting sleepy,” let me explain: self-hypnosis is just deep, focused relaxation paired with a positive mental script.
I close my eyes, visualize being calm and safe, and say something like: “I am in control. My body is safe. I can trust this moment.” Even five minutes of this can help me feel more in charge and less like a panicked mess.
5. Prep Your Mind Like You Prep Your Bag
A few hours (or even the night) before your appointment, give yourself a little space to prepare emotionally. I journal out what I’m worried about or meditate with affirmations like:
“I deserve care.”
“My health matters.”
“I can show up for myself.”
Mental rehearsal like this actually works, it helped me go from dreading appointments to at least not wanting to bolt.
6. Tell Your Doctor You’re Anxious
This one took me a while.
I used to pretend everything was fine, which only made me feel more alone and misunderstood. But once I started telling my doctor, “Hey, I get really anxious at checkups,” something shifted. They slowed down. Explained more. Checked in with me.
Good doctors care. They want to help, not judge.
7. Ask for Vitals to Be Taken Last
If just seeing the blood pressure cuff sends you into a panic spiral, you’re not alone. That’s why I now politely ask the nurse to take my vitals at the end of the visit instead of the beginning.
That way, I’ve had time to calm down and the numbers are more accurate. Trust me, most staff are totally fine with this request.
TL;DR: You’re Not Weird, You’re Wired for Safety
Feeling anxious at the doctor is so much more common than people realize. It doesn’t mean you’re weak. It means your body’s trying to protect you.
But avoiding care can lead to bigger problems down the line. The goal isn’t to eliminate anxiety, it’s to find tools that make it more manageable.
So whether it’s deep breathing, bringing your bestie, or simply saying, “This makes me nervous,” you’ve got options.
You’re showing up for yourself, and that’s always worth celebrating.