9 Ways to Get Over Your Fear of Needles
Key takeaways:
Many people feel anxious when they have to get a shot or have blood drawn. But some people live with a fear of needles that is so extreme it becomes a phobia called trypanophobia.
If you’re scared of needles, you’re not alone. Research suggests that approximately 25% of adults in the U.S. are afraid of needles.
Fortunately, trypanophobia is treatable. With the right support, you can learn to manage your fear of needles so that you can get the medical care you need.
Many people are uncomfortable around needles, and most folks don’t exactly look forward to getting a shot or having their blood drawn. But they can tolerate this discomfort to do what’s necessary for their health.
However, some people live with a fear of needles that is so extreme that is considered a phobia, a type of anxiety disorder. Trypanophobia can seriously affect your ability to get the healthcare you need.
If this sounds familiar, know that you’re not alone and effective treatment is available. And in the meantime, the following tips can help you manage your fear of needles so that you can access important medical care.
How do you get over your fear of needles?
A fear of needles can prevent you from getting vaccines, shots, blood tests, or other life-saving medical procedures. While everyone needs different support to manage a fear of needles, there are some strategies that may help, including the following.
1. Don’t go it alone
You might feel less anxious about getting a shot or blood test if you have someone supportive by your side. So consider bringing a friend or loved one with you to your appointment. Most doctor’s offices and clinics will take no issue with this, especially if you let them know in advance.
2. Find a distraction
Instead of thinking about needles, try focusing on something other than what’s happening in your immediate surroundings. This could be picturing a calm, serene place or looking out of a nearby window. You could also bring your headphones and crank up your favorite playlist or a podcast during the procedure.
3. Be open with your healthcare professionals
Fear of needles is incredibly common. In fact, it’s estimated that about 25% of adults have this fear. So whoever is drawing your blood or administering a shot will have experience with these worries. If you let them know how you’re feeling, there may be things they can do to make you more comfortable. Or, if you already know what helps, you can let them know what that is.
4. Don’t look!
Remember, there’s no bravery award for watching a medical procedure. You don’t have to watch what’s happening, and it’s perfectly acceptable to close your eyes or look in another direction. You can ask the person administering the shot to let you know what’s about to happen (or not). And they will tell you when it’s over.
5. Use relaxation techniques
When your fear of needles makes you feel stressed, try some relaxation techniques. For example, breathing exercises can help quiet your mind and relax your body. Simply inhale slowly, pause, and then slowly exhale. Do this until you start to feel your anxiety subside.
6. Listen to your body
If your fear of needles makes you dizzy or nauseous, ask to sit down and pause before moving forward. Also, pay attention to any tension you’re holding in your body. Tensing the area where you’ll receive the shot can make the experience more difficult. But relaxing this area can make the injection or blood draw less painful.
7. Consider pain management
In some cases, your healthcare professional can offer a topical pain medication prior to a shot or blood test. Using numbing or freezing sprays can prevent you from feeling the procedure. So ask them ahead of time or at the start of the appointment if this is an option for you.
8. Ask questions
When it comes to injections and bloodwork, some people don’t want to know what is going to happen during the experience. But for others, knowing what to expect and why the procedure is necessary can help quell their fears. If you fall into the latter category, don’t be afraid to ask questions before your procedure so that you have the information you need.
9. Talk to a professional
If you’re having trouble managing your fear of needles, it might be time to talk to a mental health professional. This is especially true if these worries are keeping you from getting critical medical care or if they’re taking a toll on your daily life. A therapist can help you identify the source of your fears and teach you coping skills to manage your anxiety.
Who can you talk to about your fear of needles to get help?
If you’re worried about your fear of needles, talking to a mental health therapist can help. Like other phobias, needle phobia is an anxiety disorder. And fortunately, there are many mental health professionals who specialize in treating these conditions (see below for how to find one).
During your first few appointments, your therapist will ask you questions about your history, your symptoms, and what seems to make your needle fears better or worse. As they get to know you better, they’ll make an assessment, provide a diagnosis, and talk to you about treatment options. From there, you’ll co-create a treatment plan and set short- and long-term goals for managing your needle phobia and any other concerns.
Throughout the experience, you’ll work to uncover the root of your worries and hone skills that will help you keep your fear of needles in check. Sometimes, medications are used to treat anxiety disorders like phobias. If this is recommended for you, your therapist can provide a referral to a psychiatrist who can prescribe anti-anxiety medication.
Resources for overcoming trypanophobia
If you’re looking for support for overcoming trypanophobia, talk to your healthcare professional and ask for a referral for a therapist who treats anxiety. If you know someone who is receiving treatment for anxiety, you can also speak to them about resources that can help.
Or, you can search an online directory to find a therapist in your area who specializes in anxiety and phobias. You can search by geographic area, the types of insurance they accept, areas of focus, and more.
Remember, most phobias are treatable. But it may take some time to find the right approach for you. So try to be patient as you work to manage your trypanophobia. And know that discomfort with this process is entirely normal.
With some dedication and support from a mental health professional, you can learn to manage your fear of needles and access the medical care you need.
The bottom line
For the most part, no one enjoys being poked by a needle. If you have a lot of anxiety about needles, strategies such as relaxation techniques, distractions, or bringing a friend for support can help you get through a needle stick.
But if your extreme fear of needles causes you to avoid medical care, you may have a needle phobia that requires professional help to navigate. Fortunately, there are many effective treatments for anxiety disorders like phobias, and a therapist can connect you with the support you need to manage your symptoms.
Why trust our experts?
References
Alsbrooks, K., et al. (2022). Prevalence, causes, impacts, and management of needle phobia: An international survey of a general adult population. PLOS One.
Garkani, A., et al. (2020). Pharmacotherapy of anxiety disorders: Current and emerging treatment options. Frontiers in Psychiatry.
Hudswell, L., et al. (2020). No needle to fear: An approach to needle phobic patients. Asia Oceania Journal of Nuclear Medicine & Biology.
National Health Service. (2022). Treatment - phobias.
National Institutes of Health. (n.d.). Treating phobias.
Thng, C.E.W, et al. (2020). Recent developments in the intervention of specific phobia among adults: A rapid review. F1000 Research.
Wolicki, J., et al. (2021). Vaccine administration. Centers for Disease Control and Prevention.
