Chemotherapy infusions. Hemodialysis for kidney failure. Diabetes insulin injections. If you have a chronic illness, it can feel like every potentially lifesaving test or treatment requires a needle. So if you’re afraid of getting jabbed, it can be incredibly stressful to start or stick to your medical therapies, or it can make you want to switch to oral medication or other options (if there are any), even if they’re less effective. In other words, your needle fear can have serious consequences for your health and well-being. (About one in four adults have a strong fear of getting pricked for routine blood draws and vaccinations, so it’s not surprising to feel that way if you need them on the daily.)
“Sometimes when we’re repeatedly being exposed to needles, it can lower our fear over time, but for some people, it can also increase it,” Meghan McMurtry, PhD, a clinical psychologist who studies medical procedure-related pain, tells SELF. “And that’s an awful situation to be faced with when you’re trying to balance your distress and the care you need to keep yourself healthy.”
If panic attacks, nervous sweats, nausea, or fainting have become your norm with each prick, understand that you can break this debilitating pattern with the right tools and support. Here are some surprisingly simple, expert-approved, and science-backed ways to deal with your fear of needles.
How to handle a fear of needles
Not everyone who’s intimidated by needles reacts in exactly the same way. You might feel intense discomfort or have a full-blown phobia (known as trypanophobia). If you can’t even stand to look at needles on TV screens or bring yourself to read the rest of this article, you might need to work on your fear with a medical professional’s help. However, here are eight things you can try yourself to make needles a little less daunting.
1. Develop a plan and create rituals.
It can be super scary if you feel like you have no control in a situation, so having a plan in place before your next prick will help, Amy Baxter, MD, a former pediatric emergency physician who founded Pain Care Labs and is well-known for her research in needle fear and pain, tells SELF. For example, think about what you’re going to wear for easy injection access and pack a bag with comforting items like your childhood teddy bear or noise-canceling headphones.
If you have to inject yourself with your medication—which can be necessary for conditions like infertility, diabetes, and rheumatoid arthritis—figure out what eases your nerves and then turn that into a ritual, says Jody Thomas, PhD, a clinical psychologist specializing in medical trauma and pain in Denver, Colorado. “Maybe you like to sit on the couch while watching your favorite TV show or you need your dog by your side,” Dr. Thomas tells SELF. “Set the scene in wha