Afraid of needles? Don't worry, you're not alone. Unfortunately, you have to face this fear for the sake of your health. Start by fighting your fears and learning some coping techniques. Next, while at the doctor's clinic, take some steps to reduce your fear.
Step
Method 1 of 4: Fighting Fear
Step 1. Work on changing your mindset
Changing the way you think about something is often the best way to start overcoming your fear. For example, thinking "needles will hurt," or "I'm so scared of needles," will only reinforce those feelings for you.
Instead, say something like "the syringe might hurt a little, but it's good for my health."
Step 2. Write down the situation that made you feel afraid
For some people, just looking at a picture of a syringe is enough to make them shudder. Try writing down situations related to needles that scare you, such as seeing a picture of a syringe, seeing someone being injected on TV, seeing someone being injected, or when you were given an injection.
- Some other situations you may want to consider include handling needles, hearing someone talk about injections, or simply holding a syringe.
- Rank these situations from the mildest to the most frightening to you.
Step 3. Start slowly
Start with the easiest situation for you. For example, if the image of a needle is the least effective for your fear, try looking at some examples on the internet. Let your anxiety build up. However, don't stop looking at the picture until your anxiety subsides (because it will eventually).
When you're done, give yourself some time to rest
Step 4. Increase the intensity
Once you've worked your way through one situation, move on to the other. For example, maybe your next level of fear is watching someone get an injection on TV. For that, try watching videos on the internet or shows related to the medical world. Use the same technique, which is to let your anxiety build up and subside on its own.
Step 5. Continue to work on all levels of your fear
Keep trying to deal with all the situations that scare you until you feel ready for the actual injection. First, try to imagine yourself dealing with the situation, allowing your anxiety to escalate and then subside. Next, when you're ready, try visiting the doctor's clinic.
Method 2 of 4: Learning Relaxation and Coping Techniques
Step 1. Breathe
One way to deal with anxiety is to learn breathing techniques. You can use this breathing technique while you are having an injection. Try closing your eyes, and breathing in through your nose. Inhale slowly and hold for a count of 4. Then exhale slowly through the mouth. Repeat 4 times.
Use this technique several times a day until you get used to it. Furthermore, when dealing with needles, you can use this technique to calm yourself down
Step 2. Lie down while you have the injection
Lying down with your legs elevated will prevent you from feeling unsteady during the injection. Tell the nurse or doctor that needles can make you faint, and that you prefer to have the injection lying down if they don't mind.
Elevating your legs can also stabilize your blood pressure
Step 3. Practice visualization
Meditation can help calm you down, and using visualization while you meditate can help distract you. To use visualization, you must first determine a place that makes you feel happy. It should be a stress-free place, such as a park, beach, or your favorite room at home.
- Close your eyes and imagine you are there. Use all the senses in your body. What do you see? What do you kiss? What did you hear? What do you feel? Imagine the place in vivid detail.
- For example, if you envision a beach, think about the view of the blue ocean, the smell of the sea air, the heat of the sand on your feet, and the warmth of the sun on your shoulders. Feel the salt in the air and listen to the sound of the waves crashing against the shore.
- The better you visualize the place, the more distracted you will be.
Step 4. Use the applied tension technique
Some people are afraid of needles because they can make them faint. If this is your problem, try using the applied tension technique which will help increase your blood pressure and reduce your chances of fainting.
- Sit comfortably. For starters, contract all the muscles in your arms, legs, and upper body. Hold for about 15 seconds. You should start to feel your face warm up. After that, relax your muscles.
- Rest for about 30 seconds, then repeat.
- Practice this technique several times a day so you can feel comfortable when your blood pressure rises.
Step 5. Consider therapy
If you're having trouble finding ways to cope on your own, you may need the help of a therapist. The therapist will teach you coping techniques to help you deal with your fear as they teach other people with the same problem.
Find a therapist who specializes in dealing with fear
Method 3 of 4: Communicating Fears to Medical Officers
Step 1. Talk about your fear with a laboratory worker, nurse, or doctor
Don't hide your fear. Instead, talk about your fears with the person who drew your blood or injected you. This will help because they can try to distract you and make you feel comfortable.
Let them know if you want to do something special, such as being warned so you can look away when the needle is inserted. Asking them to count to three before inserting the needle may also help
Step 2. Ask for other options
If you only need an injection instead of a blood draw, sometimes there are other options. For example, there is also a flu vaccine that can be given through the nasal cavity, without having to be injected.
Step 3. Ask for a smaller syringe
Unless you need a large amount of blood to be drawn, you can usually ask the medic to use a smaller needle, such as a butterfly needle. For that, ask the medical staff for a smaller needle if possible. Also be sure to explain why.
Step 4. Tell them that you can only have one injection
If you're afraid of injections, you probably don't want to have multiple injections. Ask the officer to take as many blood samples as needed in one shot.
If a medical exam requires you to have multiple injections, ask if you can continue on another day so you can rest
Step 5. Ask for the best staff
If you doubt someone's ability to inject, ask another medical professional to do it, especially in a large hospital. If you are afraid, most people will understand why you need a specialist who can inject quickly.
Method 4 of 4: Overcoming Fear at the Doctor's Clinic
Step 1. Remind yourself that the pain will pass soon
Even if you're afraid of needles, remembering that the pain is only temporary will help. Try to think, “The pain during the injection is only temporary and will go away in a few seconds. I can deal with it.”
Step 2. Try using an anesthetic cream
Anesthetic creams can relieve the sensation of pain at the injection site. Just make sure your doctor allows it to be used. Also, ask where you should apply the cream before the injection.
Step 3. Divert your attention
Distraction can help you overcome your fear of injections. Try listening to music, or playing a game on your phone. Bring a reading book so you don't have to keep thinking about what's going to happen.
Step 4. Use coping techniques
Tell the medical staff what you are going to do. Then do your coping techniques. You may use breathing techniques or visualization during the injection. However, you should wait for the officer to finish the injection to try the applied tension technique.
