If you hate needles, know that you are not alone! Unfortunately, this is a phobia that you need to manage if you want to preserve your health. You can start by committing yourself to controlling this fear and learning techniques to deal with it; later, when you show up at the doctor's office, you can take some steps to minimize it.
Steps
Method 1 of 4: Coping with Fear
Step 1. Make an effort to change your mindset
The best way to start managing a phobia is often to change the way you think about the object of fear. Instead of convincing yourself that needles are the worst thing in the world or that you are terrified of them, you should try to reframe those thoughts.
For example, you can tell yourself that the sting causes slight pain, but protects your health
Step 2. Write down the situations that trigger fear
Some people even cringe at the mere sight of a needle image. Write down the circumstances that trigger your negative reactions, such as looking at a photo of a needle, seeing the procedure for an injection on television, seeing someone being stung, or being stung yourself.
- Some other situations you can consider are: handling needles, hearing the story of an injection, or even just touching a needle.
- Sort these circumstances from least fearful to worst.
Step 3. Start small
Address the situation that causes you the least amount of discomfort first; For example, looking at a photo of a needle might just bother you, so try looking at one online. Let the anxiety reach a climax, but don't stop looking at the picture until the fear subsides, which will eventually happen.
At the end of the exercise, take a moment to relax
Step 4. Gradually increase the level of exposure to the elements that cause you the phobia
Once one situation is overcome, it moves on to the next one in order of severity. For example, the next level could be watching an injection scene on TV. Search for videos online or watch a television show dealing with medicine; always follow the same technique, letting the anxiety worsen until it begins to subside spontaneously.
Step 5. Continue like this for each level
Take on scary situations one at a time until you are ready to inject yourself. At first try to go through the procedure with your imagination and, when you feel like it, go into the doctor's office.
Method 2 of 4: Learn Relaxation and Phobia Management Techniques
Step 1. Breathe
One way to learn how to control anxiety is with breathing techniques you can practice during a blood draw or puncture. Close your eyes, inhale deeply through your nose at a slow pace, and hold your breath as you count to four; then, slowly exhale from your mouth and repeat the exercise four more times.
You can use this technique several times a day, so it's worth getting used to; in the future, when you have to face a needle, you can use it to calm yourself
Step 2. Lie down during the injection or blood draw
Raise your legs slightly to avoid feeling dizzy during the procedure; inform the healthcare professional that your phobia may be causing you to pass out and ask if it is possible to assume this position.
Raising the legs serves to keep blood pressure stable
Step 3. Practice viewing
Meditation helps to calm down and using visualization during this practice allows you to distract the mind. First, you have to choose your favorite environment that makes you happy; it should be a stress-free place, such as a park, a beach, or your favorite room in the house.
- Close your eyes and imagine yourself in this place. Take advantage of all the senses by paying attention to what you see, the smells you perceive, the tactile sensations, sounds and flavors; build a world full of intricate details.
- For example, if you are thinking of the beach, imagine the blue waves, the smell of the sea, the warmth of the sun's rays on your shoulders and the sand under your feet; "taste" the salt that is in the air, listen to the sound of the waves breaking on the shore.
- The greater the number of details, the better you will be able to distract yourself.
Step 4. Take advantage of the applied voltage
Some people are afraid of needles because they faint; if it happens to you too, you can use this method to increase your blood pressure and thereby minimize the risk of fainting.
- Take a comfortable position where you are sitting. Start by contracting all the muscles in your arms, legs and trunk, holding the position for about 15 seconds; you should begin to feel a sensation of warmth rising to your face. When this happens, it releases the contraction of the muscles.
- Rest for 30 seconds and repeat the exercise.
- Practice several times a day to familiarize yourself with this technique and feel comfortable with higher blood pressure.
Step 5. Consider psychotherapy
If you are having difficulty finding phobia management techniques on your own, a psychologist can help you; he can teach you some "tricks" and methods to overcome fear, since he is a qualified professional for precisely this kind of problem.
Look for a therapist who specializes in phobias
Method 3 of 4: Communicate with Healthcare Professionals
Step 1. Discuss the problem with your nurse or doctor
Do not hold back your emotions, but express them to the person who is about to take the blood draw or injection; this way, he can understand the reasons why you need to be distracted and try to make you comfortable.
Tell the medical staff if you want anything in particular, for example you prefer to look elsewhere before the needle is pulled out; Another effective technique is to ask the nurse to count to three before pricking you
Step 2. Find out about alternatives
If you need to have an injection instead of a blood draw, sometimes the drug is available in a different format; for example, some flu vaccines can be taken as nasal sprays.
Step 3. Ask that a smaller needle be used
Unless a lot of blood needs to be drawn, a small needle, such as a butterfly needle, can usually be used; ask the nurse if this is feasible for the procedure you are undergoing and remember to explain the reason for your question.
Step 4. Remind the operator that he has only one chance
If you are afraid of needles, the last thing you want is to be stung on the arm several times; tell him that you are taking all the blood he needs at the first puncture.
If multiple punctures are needed, ask if you can show up another day to complete the process so that you can give yourself a break
Step 5. Ask for the best operator to look after you
If you are concerned that the nurse will not be able to do a good job, ask for their best colleague to intervene (especially if you are in a large hospital). If you are afraid, most healthcare professionals can understand that you want an expert to quickly wrap up the matter.
Method 4 of 4: Managing the Situation in the Outpatient Clinic
Step 1. Remind yourself that the pain is short-lived
Even if you are afraid of needles, remembering the brevity of the discomfort can overcome the situation; you can tell yourself that although the injection does cause some pain, it will only last a few seconds and you are definitely able to handle it.
Step 2. Try an anesthetic cream
This product numbs the tactile sensitivity right in the area subjected to the puncture; ask your doctor if you can use it before the injection and where he will insert the needle.
Step 3. Distract yourself
That way, you can handle being stung; for example, you can listen to music or even play games on your mobile. Bring a book with you to avoid having to think about what's about to happen.
Step 4. Take advantage of phobia management techniques
Tell your health care professional about your state of mind and use one of the methods you have learned to control anxiety. You can use the breathing or visualization exercises during the injection, but you should wait for the procedure to finish before attempting the muscle contraction exercise.
Advice
- When you are about to undergo the injection, try mentally reciting the alphabet backwards; this way, you'll keep your mind busy and won't have time to think about the fact that you might feel sick and pass out.
- Try to think about the benefits of the sting, focusing on the fact that while it may be mildly painful, it won't last more than a few seconds and that pinch you feel will save you a lot of trouble in the future.
- Try to distract yourself: don't think about what's going on, but focus on something else, like the things you will need to do throughout the day.
- While they give you the injection, try to pinch another place on your body, such as your leg, to focus your attention on the pain rather than the needle.
- Don't stiffen from tension. Try to relax the muscles in the area where they give you the injection.
