With flu shots and annual checkups right around the corner, my stomach gets queasy when I think about needles — and I know I’m not alone.

When my mom started helping me with my anxiety about medical appointments, it made everything so much easier. Here are a few things that made a huge difference in my mental health then and now.

1. Get the Appointment Date Early

I had the worst anxiety when my mom had a habit of surprising me with a medical appointment the same morning it was scheduled. I would have trouble breathing and start sweating through my shirt until the appointment was over. Apparently, experts from the National Institute for Mental Health say 31.9% of teens have some form of anxiety. I can definitely relate to that number with my other pre-appointment anxiety symptoms, like nausea and a racing heart.

My mom started telling me at least a month ahead of each appointment and it made a significant difference. I still dread the appointments, but it’s much easier to feel comfortable when I know what’s coming down the road.

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2. Talk With Someone Who’s Good at Listening

Anxiety gets so much worse when you keep it bottled up. I always feel better after talking to someone about what I’m feeling. My mom’s great at listening, but so is my best friend.

They listen, sympathize with how I’m feeling and ask how they can help. Find someone in your life who can fill that same supportive role when you’re feeling nervous about an upcoming appointment.

3. Remember, Knowledge Gives You Power

I didn’t even realize medical terminology made my anxiety worse until my mom pointed it out. She noticed how I got stressed about not understanding what my doctor was trying to communicate.

I would feel frustrated that I needed additional explanation or worse, I would just pretend like I knew what the doctor was saying. I decided to read up on some medical terminology and prefixes to make diagnoses less intimidating.

For instance, I learned that the suffix -dynia pertains to pain or discomfort. Educating myself helped me feel more comfortable so I could look for clues in the doctor's speech to better understand.

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4. Is Plan a Post-Appointment Reward

When I realized my annual doctor’s visit felt like it was the end of the world, I decided to prove to myself it wasn’t. I made plans to do something fun after the appointment to ground my anxiety in concrete facts.

Fact: I will not die while getting my blood drawn at my annual before the school year starts.

Fact: I will leave the doctor’s office and immediately visit my favorite ice cream shop for a triple cone of chocolate chip cookie dough ice cream.

The best part about this tip is how easy it is to personalize. Make your reward something that makes you happy. It might be staying up an extra hour playing video games that night or buying new Jibbitz for your Crocs. As long as it’s something to look forward to, it’s easier to remember the world won’t stop turning while you’re at the doctor’s office.

5. Give Yourself Some Compassion

I’ve also found that my medical anxiety gets so much worse when I criticize myself for feeling anxious. I might have an instinctive thought that it’s stupid to feel more nervous than the 5-year-old next to me in the waiting room. Instead of accepting that thought, I try to give myself compassion now.

If that thought crossed my mind now, I’d give myself a compliment to steal its negative power. I’d recognize the anxiety behind my self-criticism and then remind myself how strong I am for showing up for my appointment. Facing criticism with compassion is an excellent way to deconstruct your anxiety instead of trying to ignore it.

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6. Practice Breathing Routines

I was always a bit skeptical about breathing routines. They seemed like something made more for a viral TikTok video about yoga, but they actually work. As long as you do five minutes of controlled breathwork, you’ll feel an improvement in your mood.

Box breathing works best for me because it’s easy to remember. Inhale, hold your breath and exhale for the same length of time. I usually do each for at least three seconds, but you could go a little longer if you want.

It slows my heart rate down, so my anxiety doesn’t make me feel like I need to run. This is also an incredible tool to use before exams.

7. Discuss Your Anxiety With Your Doctor

I may as well tell my doctor how I’m feeling if I’m already in their exam room. When I started describing how my anxiety affected me, they asked gentle questions about how it affected my daily life, too. I realized that anxiety wove itself throughout my whole life, so I practiced anxiety-reducing strategies like box breathing during days when I didn’t have medical appointments, too.

Feeling anxious before a doctor’s appointment doesn’t mean you have a case of generalized anxiety. Still, it’s always good to run your symptoms by your doctor to see if anxiety is affecting your overall quality of life. They can point you toward specific medications or therapists to help you feel better every day.

Conquer Your Anxiety About Visiting the Doctor

Most people can relate to feeling anxious about a doctor’s visit, but some of us have more intense fear than others. If you feel your heart race, sweat more profusely or feel nauseous when it’s time for a checkup, try some of these strategies that helped me. Feeling more calm when it’s time for a medical appointment is possible if you try new ideas and give yourself time to find what works for you.