Mastering Anxiety: 14 Techniques for Easier Medical Appointments

Mastering Anxiety: 14 Techniques for Easier Medical Appointments

Mastering Anxiety: 14 Techniques for Easier Medical Appointments

Welcome to a special edition of the Inscape Quest blog. In this post, we delve into a crucial topic that resonates with many: managing anxiety during medical appointments. With a plethora of information out there on anxiety and phobias, we focus on practical, sedative-free methods to help you and your patients navigate anxious moments effectively.

The Power of Sound:

1. Utilizing Music and Podcasts: A simple yet effective strategy is using AirPods or wireless earbuds. Load your device with your favorite music or podcasts, ensuring your phone is in ‘do not disturb’ mode. This helps shift attention away from unpleasant sensations, aiding in relaxation.

Body Awareness and Relaxation:

1. Progressive Relaxation: Practice body scans by slowly moving your attention through your body, from feet to head, identifying areas of tension. Breathe into these areas and relax them, gently moving any rigid parts.

2. Distraction Techniques: Wiggling your toes during invasive actions like injections helps distract your brain from discomfort.

3. Sensory Play: Wear something tactile, like a beaded bracelet or a watch, providing a focus for fidgeting.

4. The Power of Touch: Squeeze balls or even a small stuffed animal can be practical tools for tension release.

Breathing Techniques:

1. Controlled Breathing: Practice deep belly or block breathing, where you breathe in, hold, and exhale for equal counts. Incorporating mantras like “Breathing in, I calm myself; breathing out, I relax” can enhance this practice.

Utilizing the Senses:

1. Visual Engagement: Avoid fixed gazes and scan your environment, noting different items or colors. This breaks tunnel vision and engages your mind.

2. Aromatherapy: Essential oils can be a soothing sensory distraction. Choose your favorite scent, apply it to your wrist, or simply inhale from the bottle.

3. Taste as a Distraction: Sucking on candy, especially during non-invasive procedures, offers another sensory focus.

Connecting and Reframing:

1. Building Connection: Engage in small talk with medical staff or express your anxiety openly. This fosters a human connection beyond the patient-caregiver dynamic.

2. Compassion and Self-Compassion: Recognize and gently address any tendencies to dissociate or freeze. Practice self-compassion and empathy towards those assisting you.

3. Reframing Negative Thoughts: Interrupt negative thought loops by consciously reframing them. Phrases like “I may be afraid, but I am brave” can shift your mindset.

Preparation and Planning:

1. Coping Ahead: Familiarize yourself with these techniques in advance and consider listening to guided meditations or relaxation imagery before appointments.

2. Planning for the Appointment: Have a strategy in place, choosing the techniques that work best for you. Practicing them in different settings makes them more accessible during stressful times.


Managing anxiety, especially in medical settings, is a skill that can be cultivated through practice and mindfulness. By utilizing these 14 techniques, you can transform your medical appointments into more manageable experiences. Remember, each moment of discomfort is temporary, and with the right tools, you can navigate them with greater ease and confidence.

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Cheerio for now! 🎵

© Trudi Howley M.S., SEP, LPCC, CPC is a Somatic Psychotherapist and Certified Professional Coach, specializing in trauma healing.