Maybe your fear of going to the doctor is associated with the common belief that a simple visit to a physician is going to result in the diagnosis of a horrible disease. Or perhaps you’re scared of lifestyle changes (like a dietary revamp) often recommended by doctors.
Sure, avoidance can solve a problem at the moment. However, the consequences of steering clear of medical care can be life-threatening. Treatable conditions like diabetes, high cholesterol and high blood pressure can be missed and ultimately lead to death.
So what can you do to make routine health care experiences more tolerable?
Dealing with doctors begins with perspective. In other words, you’ve got to make an attempt to stay present in the reality of the moment.
“What creates anxiety is that people think about what it is they’re worried about repetitively. And often times, it’s blown up into a mountain instead of just being a molehill,” says Christopher Holly, a licensed clinical social worker based out of Illinois.
“Molehills” become mountains when the mind wanders and the situation at hand takes on a life of its own. For example, maybe your biggest fear is cancer. So you convince yourself that a health issue will ultimately be diagnosed as a life-threatening form of this disease.
This is what is called a case of the “what ifs.” In reality, you haven’t been to a doctor, so you don’t have any concrete facts. Your mind is creating a scenario that may not be true.
To conquer this challenge, it’s essential to stay in the present moment. Don’t jump ahead to what you THINK is going to happen. Focus on making an appointment with a doctor and getting there. You don’t know what the future holds, so avoid making snap judgments.
The next step is to be cautious when it comes to researching health problems. While the Internet can be a wonderful tool to gain knowledge, "Dr. Google" also can whip panicky people into a frenzy. That can make going to the doctor feel nearly impossible.
To steer clear of this pitfall, be cautious when interpreting medical information that you find. Try to view Internet tools as maps as opposed to destinations. Make a list of questions to ask your healthcare provider based on what you find -- and then refocus your attention to the reality of the moment.
Stop doing research when you hit a point when anxiety becomes unhealthy. Do something else and then go back to the situation at a time when you feel calmer. And remember that the Internet can lead you to believe that you have a health issue that you don’t. So keep your mind in check.
Further, make an effort to find a healthcare provider who is known to be sensitive to patients with doctor anxiety. This gives you the best possible chance of finding a good match. And it reassures you that you’re in good hands.
To do this, talk to others who have faced anxiety when it comes to healthcare visits. Ask your friends who they have gone to in the past for similar health issues. And research websites to find out about the doctor’s performance.
“Read online reviews so that you choose somebody who is universally perceived as capable,” says Holly. “Look for testimonials about a healthcare provider’s bedside manner.”
And when you do schedule your appointment, be clear about what you’re hoping to accomplish. This minimizes the chance of unnecessary miscommunication.
“Ask yourself what you are trying to get done -- and make note of it. Be clear with the staff,” Holly says. “You don’t want to do a bunch of different things that have nothing to do with what you’re trying to accomplish. You want to do what you’re there to do.”
Once the time for your appointment comes, coping tools can help you stay calm. This will keep your anxiety at a manageable level so that you have a tolerable experience.
“The first thing is to take some deep breaths,” Holly says. “When you’re able to take deep breaths, you slow your heart rate down, and you’re able to release endorphins.”
A preplanned exercise focused on counting can help you in this process.
“The best thing that you can do for deep breathing is being able to count in for five and then count as you breathe out for 5,” Holly says. “Or count to 10 as you breathe in and breathe out. This exercise slows your breathing and makes you able to think more clearly about what you’re doing.”
Next, refocus your mind to a topic other than doctors and fear. This will prevent you from making up stories in your head that may not be true.
“What you want to be able to do is find good distractions. When your mind wanders to scary things, refocus your attention on something pleasing,” Holly says. “You don’t want to directly think about the thing that’s a cause for distress. The goal is to avoid ruminating.”
A good way to do this is to bring headphones and download some of your favorite tunes ahead of time. Bring a Kindle or your favorite book. If you need to lighten your mood, then it may be the perfect time to catch up on those trashy magazines. This will take your mind off of the pressure associated with the moment.
Also, address your concerns with the office staff instead of remaining silent. Ask questions and tell them the truth about being nervous.
“If you think you’re going to panic, prepare the doctor ahead of the time,” Holly says. “And if you freak out in the middle of an appointment, the best thing is to go to a predetermined safe place in your mind and try to imagine yourself there rather than where you’re at and going through what you’re going through.”
At the end of the day, there’s a science-based truth that you need to remember.
“Anxiety has never killed anyone and a fight-or-flight response is the way that we have stayed safe as a species for 10,000 years. That said, this response fires at inappropriate times in modern society,” Holly says.