Hospitals are very stressful places for everyone and can be hugely overwhelming. However, some people find it more stressful than others and this is known as hospital anxiety. It's not a medical diagnosis, but a term used to refer to severe anxiety around hospitals and medical care. If you struggle with hospital anxiety, you may want to avoid hospitals altogether because they cause you so much distress. If this sounds like you, don't feel like you're dramatic or crazy. We're going to show you a few strategies for coping. Using these tools can make visiting the hospital feel a bit easier. Let's look at the best ways to alleviate hospital anxiety.
Mindfulness Techniques
Mindfulness is a great tool for soothing a worried brain. You can use it to be more invested in the present moment. Part of it is simply observing thoughts and sensations as they happen to you. This helps anxiety by giving you something to focus on and trying to stop your brain from running through worst-case scenarios, but rather being present. A great breathing technique is the 5-7-8 exercise. Breathe in for 5 seconds, and then hold for 7 seconds, After this, finish the breath by breathing out for 8 seconds. Deep breathing can aid your parasympathetic nervous system, get out of fight or flight mode, and reduce your feelings of panic. Many people find breathwork soothing, but some find that it increases their levels of anxiety. To give yourself something else to focus on and ground yourself in your body, try a body scan. To do this, start at your toes and focus closely on them. What do they feel? Channel all of your attention on your toes. Then, move slowly up your body, doing the same for each body part.It's important to try to tune out distractions and center your whole focus on the physical feelings in your body. Notice any discomfort or tightness and sit with it.Communication Skills
Part of hospital anxiety comes from not feeling in control, and communication is a great way to help with that. If you are feeling anxious, find a way to let someone know, either your doctor or support system. Ask your doctor any questions that you have about your situation. It's vital to raise concerns, big or small, that you have about your care. Your voice must not be silenced.Now, this might be very difficult when you are feeling anxious and overwhelmed. One solution would be to seek support from a social worker. You can ask your attending doctor or nurse how to get set up with a medical social worker. They will help to manage communication and understand your individual needs. They can also advocate for you, and help you to navigate the complexities of the hospital environment.Distraction Techniques
Distraction techniques can help you to get your brain out of an anxiety loop. You can also use distraction to calm down enough to try and use some of the other coping strategies. By thinking differently, you can free up space in your brain and remember that your anxiety is not a true reflection of the situation. Some of your anxiety may also come from sensory overwhelm by the surrounding environment, and distraction is a good idea. If you know you struggle with hospital anxiety, make sure to have your favorite music on your phone ready to go. Music can be a great way to distract you from current stress and occupy your mind.Other great tools for distraction are reading a good book, or playing a game - either on your phone or off it. You could look at a sudoku or crossword puzzle book if you want to be distracted but not on your phone.Self-Care Strategies
It's easy to stop taking proper care of ourselves when we are overwhelmed. But a trip to the hospital is a great chance to use self-care strategies that work for us. It's ideal to know what self-care strategies suit you and soothe your anxiety. Take a break to touch base with how you are feeling. Something very helpful can be journaling to see how you are feeling and what is occupying your mind. It's also essential to make sure that you are getting enough sleep and eating healthy, nutritious food. If you find that these strategies don't help enough, or you are avoiding seeking care, it is probably time to reach out to a mental health professional.Your medical social worker can help you initiate this process, and you can work on your hospital anxiety with a psychiatrist or psychologist.Peer Support
Hospital anxiety is something you shouldn't have to face alone, and peer support can help immensely. Connecting with people who have similar experiences can help you to feel understood. Sometimes, people dismiss hospital anxiety as just being dramatic, which is not the case. However, having peer support can make this easier to withstand. There are many support networks available, and a medical social worker can help to put you in contact with them.Remember to be open and honest, and you can find great relief in peer support groups. Categorized into General Health
Reviewed by