No one really ever looks forward to going to the doctor. It’s more of a “have to” than a “want to.” Between finding the right time in your schedule to make the appointment, waiting anxiously in the exam room, and figuring out medical insurance, a visit to the doctor can be a pain even under the best set of circumstances.
But for some (and you may be one of them if you’re reading this) doctor appointments are more than just a hassle. They are gut-wrenching, anxiety-filled, and possibly even terrifying. There’s even a name for this fear of doctors; iatrophobia. Sometimes called “white coat syndrome,” there are many people who have a real phobia of going to the doctor.
Why do some people fear doctors and physicians?
Fear is an emotional response. There can be many reasons why this fear exists. For example, you may be fearful due to a past traumatizing experience. This past experience had a definite impact on you, therefore inclining you to think that future doctor visits will be just as unpleasant.
Doctors hold the answers to our health and your health is vital to your overall well being. This is a foundational need for every human being. It’s natural to fear getting sick, or worse dying. Along these lines, it’s understandable that many are anxious about getting bad news about your health from the doctor. That’s why many may want to avoid going altogether. The fear of having something wrong with you can certainly bring up feelings of anxiety.
It’s natural to be afraid of pain (that’s how we stay alive!) Sometimes doctors visits aren’t the most comfortable, because we’re afraid of the possibility of being in pain during an appointment. The most common fear involving pain is the fear of needles. Your fear of needles alone can cause intense feelings of anxiety and keep you from wanting to see the doctor.
Whether it’s your own negative experiences, horror stories you’ve heard, or scary movies, this fear doesn’t have to be permanent. It doesn’t have to rule your life. Your thoughts cause your emotions which cause your behaviors. And believe it or not, our thoughts are changeable. When we change our thoughts and perceptions of doctor visits, we can calm our fears.
Why do some people fear doctors and physicians?
Fear is an emotional response. There can be many reasons why this fear exists. For example, you may be fearful due to a past traumatizing experience. This past experience had a definite impact on you, therefore inclining you to think that future doctor visits will be just as unpleasant.
Doctors hold the answers to our health and your health is vital to your overall well being. This is a foundational need for every human being. It’s natural to fear getting sick, or worse dying. Along these lines, it’s understandable that many are anxious about getting bad news about your health from the doctor. That’s why many may want to avoid going altogether. The fear of having something wrong with you can certainly bring up feelings of anxiety.
It’s natural to be afraid of pain (that’s how we stay alive!) Sometimes doctors visits aren’t the most comfortable, because we’re afraid of the possibility of being in pain during an appointment. The most common fear involving pain is the fear of needles. Your fear of needles alone can cause intense feelings of anxiety and keep you from wanting to see the doctor.
Whether it’s your own negative experiences, horror stories you’ve heard, or scary movies, this fear doesn’t have to be permanent. It doesn’t have to rule your life. Your thoughts cause your emotions which cause your behaviors. And believe it or not, our thoughts are changeable. When we change our thoughts and perceptions of doctor visits, we can calm our fears.
How to combat doctor’s office anxiety.
There are a few tools that you can use to fight off this fear of doctor visits. Although some of the things about the appointment are out of your control, (i.e. what the doctor tells you, how long you will wait to see him/her, who may be in the waiting room,) some of it is. The more you control around the appointment, the better you may feel.
Ways to ease your anxiety before a doctor’s visit.
The first thing you can do to make yourself less anxious deals with scheduling. Make sure to schedule your appointment at a reasonable time of the day or week for you. Maybe don’t schedule your appointment when you have a considerable deadline ahead of you or an important meeting. Get it out of the way as soon as you can. By this, I mean early in the morning and early in the week. This way, you aren’t worried about it all day long or all week long.
If mornings are a time of high anxiety for you, switch to a later appointment. You know your body best.
Be honest about your anxiety.
Like I’ve stressed (ha!) time and time again, anxiety is a normal feeling. Be real with yourself and explore what it is that makes you feel this way. You don’t have to hide your anxiety from your doctor. This honesty promotes a healthier relationship with your physician. Being honest about your worries with your doctor will only lead to less anxiety and better care down the road.
Take a friend or family member with you to your doctor’s appointment.
Bringing along a supportive family member or friend to an appointment can help ease your anxiety.
Tell the person beforehand why you choose them. Tell them that they make you feel calmer and that you would like them to support you during this experience. Make sure, of course, that they are a presence of calm and relief to you. They can serve as a distraction. They can remind you to use the tools you know to combat your anxiety.
Once you’ve managed to attend a few doctor appointments with a partner with little to no stress, try attending an appointment by yourself.
Things to do the day of your appointment.
Control your breath
When you feel anxious and out of control, you can always turn to the breath. Controlling your breathing will always help lower your anxiety. Whether you are in your car trying to find parking or in the waiting room waiting for the nurse to call your name, focus on your breath.
Breathe through your diaphragm, filling up your entire body, and slowly exhale. This gives your body a sense of calm. Practice slow breathing as often and frequently as you like. This truly lowers your anxiety and keeps you in the present moment.
The breath is the powerhouse to our emotions. When we feel fear or anxiety, our breathing accelerates. This increases our heart rate and reinforces the feeling that we are in some sort of danger. Slow, deep, meaningful breaths will put your body back at ease. You can combat your body’s reaction to your fear by breathing slowly and intently.
Engage your senses
Grounding yourself in the present moment is vital. There are several exercises to do this. One that I like involves using your five senses. Here’s how it works:
Close your eyes and take a deep breath. Take your hand, palm up, and spread your fingers. With your eyes closed, start with your fifth finger and name five things you could see if your eyes were open. Then, visualizing your fourth finger, list four things you can hear. Then three things you can smell. Two things you can touch. And one thing you can taste.
If you are ever stuck, just breathe. In through your nose and out through your mouth. If it feels uncomfortable to close your eyes, do it with your eyes open. Tell yourself that you are safe. If it helps, you can give yourself a mantra, i.e., “I am safe”, “I am relaxed”, or “I am present”. You can repeat your mantra with your deep breathing.
Engage your senses
Grounding yourself in the present moment is vital. There are several exercises to do this. One that I like involves using your five senses. Here’s how it works:
Close your eyes and take a deep breath. Take your hand, palm up, and spread your fingers. With your eyes closed, start with your fifth finger and name five things you could see if your eyes were open. Then, visualizing your fourth finger, list four things you can hear. Then three things you can smell. Two things you can touch. And one thing you can taste.
If you are ever stuck, just breathe. In through your nose and out through your mouth. If it feels uncomfortable to close your eyes, do it with your eyes open. Tell yourself that you are safe. If it helps, you can give yourself a mantra, i.e., “I am safe”, “I am relaxed”, or “I am present”. You can repeat your mantra with your deep breathing.
Mindfulness
Mindfulness is a tool to keep you in the present moment. Wherever you may be during your feelings of fear and anxiety, become aware of your body in the present moment. You can engage in breath work or an activity like the fives senses practice mentioned above.
Becoming mindful, well, tricks your mind into slowing down. You are no longer thinking about what may happen during your appointment. Instead, you are grounded in the present moment. It brings awareness to your racing thoughts. Once you become aware, you can stop or change them.
Become aware of your inner thoughts. If they are negative, let them go. Repeat something positive to yourself. “I am present.” “I choose to feel calm.” “I am comfortable with where I am.” “I am comfortable.” Find a phrase or word that puts you at ease. Once you have achieved some sort of calm, open your eyes gently. You have created a new headspace for yourself.
Cognitive behavioral therapy for anxiety in Ft. Lauderdale
Learning how to calm your anxiety can be hard. Many people struggle with the anxiety that comes with visiting the doctor’s office. Going to therapy can help you learn concrete tools so that you can start to implement healthy techniques to manage your anxiety.
Cognitive behavioral therapy, or CBT, is especially effective for learning how to set healthy boundaries. It is a brief and solution focused approach to counseling to help you reach your goals. To learn more about cognitive behavioral therapy and how it can help you click here.
As a therapist specializing in cognitive behavioral therapy right here in Ft. Lauderdale and providing coaching to many across the United States, I understand the importance of feeling comfortable in your day to day life (and that absolutely includes routine doctor visits!) It is part of the bigger picture of self-care that we all need to practice. I would love to help you on your journey to living a happier and healthier life. Let’s get started!
Get the health care you need without damaging your mental health.
With therapy for anxiety, self esteem, or migraines, I can help you build an arsenal of tools you can use to achieve the life you deserve. Believe me. You got this!
Therapy & Coaching at Essence of Healing Counseling Services
Roberta Alves is a Therapist and Development Coach at Essence of Healing Counseling, in downtown Ft. Lauderdale, FL. She is also a Certified Anxiety Specialist who uses the solution focused and evidence based therapy called cognitive behavioral therapy. Research has shown that cognitive behavioral therapy is proven to be extremely effective in treating anxiety and improving self-esteem. Roberta provides counseling services to her clients who live in Ft. Lauderdale and the surrounding South Florida areas through telehealth counseling via online video and phone sessions. She also provides coaching services to clients throughout the country via online video and phone sessions. If you want to learn proven techniques to overcome stress, improve your self-esteem, and achieve your goals, call (954) 526-4006 to schedule an appointment today.
