Strategies for managing needle anxiety
Bring support, if allowed
The presence of a partner, trusted friend, or family member can provide valuable support. Ask a friend or family member to help with scheduling, driving you to and from the appointment, and speaking up on your behalf at the appointment.
Shrink your worry
Shrink the available space for worry by booking your appointment for a nearby date. Most of needle anxiety lies in the anticipation of the event. If the appointment is booked for a date soon approaching, you will have less time to worry and agonize. Many areas in the U.S. have walk-in appointments available at your local convenience store.
Harness the power of distraction
Focus on things other than the needle: a spot on the floor, photos or videos on your phone, conversation, or music (you can bring your own headphones). See this amazing video of a pediatrician distracting a young child before a vaccination.
Learn to breathe
Try breathing techniques to activate the parasympathetic nervous system, the part of the body responsible for generating rest and calm. Practice this box breathing exercise, which is used by navy seals to manage high-stress situations. Box breathing is simple: inhale for a count of 4, hold for 4, exhale for 4, hold for 4, repeat. Practice in the days leading up to your vaccination, as well as at your appointment itself.
Note: if you have a history of fainting, relaxing too much can make it more likely you’ll faint. See below for tips on fainting.
Speak up
Tell the person giving you a shot that you struggle with this, and let them know what works best for you. Given the common occurrence of needle anxiety, the person administering the shot likely has some strategies to help you through.
Numb the site
If pain is an issue, ask your doctor to prescribe a numbing agent like EMLA or purchase your own lidocaine cream at a local convenience store. More info about numbing cream here. You can also use a Buzzy, freezing spray, or ice to reduce the pain. Thankfully, the needle gauge used for the Covid-19 vaccines is small, so our clients often report, “It was much less painful than predicted.”
(These are products that are positively reviewed by our clients with needle phobia. EMLA and the Buzzy are also research-backed. We are not paid to promote these products.)
Don’t watch
It’s typically not helpful to watch all of the preparation for the needle or closely watch the needle itself. Some will even wear a blindfold before entering the room to avoid the sight of needles (this requires a support person to escort you in).
Focus on the benefits
Instead of focusing on the short-term distress, recognize the positive effects that last much longer. Focus on the benefits of overcoming your needle anxiety and giving yourself and others access to the life-saving properties of herd immunity. Do a celebration dance like this Canadian man celebrating Covid-19 vaccination with bhangra dancing on a frozen lake.
Build comfort through exposure
Deliberately exposing yourself to your fears—in this case, needles—gives you mastery over them. Over time with exposure, you will require less of the comfort measures above. Exposure therapy might begin with viewing pictures or videos of needles and progress to watching someone else get a shot. Over time your body learns, “I’m in control and I can survive this.”
Exposure therapy can be provided by CBT therapists who specialize in phobias (here’s info on how to access free CBT for needle phobia). People with mild fear may be able to guide themselves through the steps using the strategies outlined above, or the self-guided program by AnxietyUK provided here.
Learn from others
Watch this excellent video produced by a person with needle phobia on strategies you can use to get vaccinated; or read this story about a journalist who got vaccinated despite her phobia of needles. She writes, “Having convinced myself that my fear would be treated as a nuisance, I was surprised and touched to find the volunteers were practically tripping over each other to support me.”
If you faint:
Some people experience a drop in blood pressure at the sign of needles. This automatic reflex is called a vasovagal response. In most cases, fainting is harmless. The sudden drop in blood pressure that results from the vasovagal response is not dangerous or life-threatening. But thankfully, there are also ways to manage and prevent the fainting response, as explained below.
Lie down and stay hydrated
If you faint around needles, lie down while getting the vaccination. Rest (in a chair, etc.) for 30 minutes after the injection, as fainting responses can at times be delayed. Make sure to stay hydrated, too.
Learn applied tension
If you faint around needles, your blood pressure may rise and then fall suddenly from the sight of a needle, causing lightheadedness. A simple, research-proven technique called applied tension may help. Learning how to tense your abdominal and leg muscles allows you to maintain stable blood pressure and prevent the fainting response. The goal is to let your body return to a normal state: not too tense or too relaxed (complete relaxation can cause your blood pressure to drop).
Helpful videos for needle anxiety
Check out this directory of helpful videos for overcoming needle anxiety.