Once a week, I stand in front of the mirror, holding an autoinjector inches away from my stomach, frozen. All I have to do is push the needle into my skin and let the device administer the medication for me. I look into the mirror and say to myself, “It will only take a few seconds. It will all be over soon. It won’t even hurt that bad. Come on, you can do it. 1, 2, 3…”
I have been taking that medication every week for the last three years, but I still freeze every time. There is something about the needle that makes my heart start racing and my stomach turn. While I feel uneasy administering my medication, there are millions of people who would be unable to do it at all, because they experience needle phobia.
What is needle phobia?
Needle phobia, or trypanophobia, is an extreme fear surrounding needles and injections. According to the Centers for Disease Control and Prevention, this phobia affects about 2 in 3 children and 1 in 4 adults, and can cause symptoms such as anxiety, nausea, dizziness, low blood pressure, and fainting.
This fear not only causes discomfort and anxiety for those affected by it, but it can worsen their health outcomes as well. Some people are so fearful of needles that they choose to skip vaccinations and doctor’s appointments just to avoid interactions with needles. However, needle phobia is especially burdensome for people living with chronic illness as needles are hard to avoid. They are often used in blood draws or to administer medication; things that cannot be skipped without compromising one’s health.
So, as individuals living with chronic illness, how can we improve our experiences surrounding needles and learn to cope with our fear?
What causes needle phobia?
While there are many different reasons that someone may be fearful of needles, here are some of the most common causes of needle phobia:
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- Anticipated pain associated with needles and injections.
- Negative past experiences involving needles.
- Anxiety surrounding needles and lack of control during procedures such as blood draws.
- Natural vasovagal reaction, or a sudden drop in blood pressure at the sight of blood and needles, sometimes causing fainting.
Regardless of the cause of your needle phobia, it is important to remember that the feelings you experience are real and valid. However, recognizing the cause of your fear may be helpful in finding coping strategies. For example, my biggest fear during my injections is how painful it might be. By identifying this, I can focus on strategies that will help me alleviate pain during my injections, making the whole experience better.
Strategies to cope with needle phobia
Because interactions with needles are unavoidable for people with chronic illness, developing useful coping strategies is important, as it can help you feel more comfortable when facing needles and, over time, might help you overcome your fear.
If you are fearful of the pain associated with needles, it is important to remind yourself that the procedure involving the needle (vaccine, blood draw, or injection) is only temporary. Additionally, you can ask your healthcare team for topical anesthetics, such as cold spray, to numb the area being poked and reduce pain. When doing injections at home, you can also use ice to numb the area being injected. My healthcare team offered cold spray when getting my first intravenous infusion, and the spray completely numbed my arm; I had no idea that the needle had been inserted until I looked down, and it was already done!
If you have had negative past experiences with needles, be transparent with your healthcare team. Let them know about your fear of needles and poor past experiences so that they can work to create positive experiences for you. Another strategy is to associate other positive experiences with needles and those procedures. I have made a habit of getting myself a sweet treat, such as coffee or ice cream, after my appointments or injections. That way, I have something to look forward to before the procedure, and I focus less on the needle.
If you experience anxiety during procedures with needles, try using anxiety reducing strategies, such as slow, deep breathing. You can also distract yourself during the procedure; try talking with the people in the room, looking around the room, or visualizing yourself in another location doing something else. I often find myself reading the different posters around the doctor’s office during blood draws or infusions. Another strategy is to bring family or friends to your appointment or to ask for their assistance in administering injections at home; their support can help ease your anxiety.
If you experience lightheadedness or fainting around needles, inform your healthcare team of this before your procedure. Ask if you can lay down before and during the procedure, and avoid looking at the needle, as this can trigger lightheadedness. To prevent a drop in blood pressure, try practicing progressive muscle relaxation. To do so, choose a muscle group to contract, such as your legs or abdomen, and hold the contraction for 10 seconds. Slowly relax and stay relaxed for 20 seconds. Choose another muscle group to contract and repeat, but remember to keep the area being poked relaxed. The contraction of muscles will increase your blood pressure, and repeatedly contracting your muscles will help keep you distracted. If you are unable to administer your own injections due to lightheadedness and fainting, talk to your healthcare team, as they might be able to offer assistance or other treatment options. You can also talk to your family and friends and seek their assistance in administering your injections. For the first few months of my injections, my dad did them for me. Having more exposure to the injections with his help eventually gave me the confidence to administer the injections myself.
Moving forward
While these coping strategies might not make your needle phobia go away, over time, you might find that your symptoms start becoming more manageable. When I first started my injections, I thought I would never be able to do them on my own, but now, all I need are a few deep breaths. Living with a chronic illness has its many challenges, and needle fear may be one of them, but it’s not a challenge we cannot face and overcome.
Great article! I really appreciate the clear and detailed insights you’ve provided on this topic. It’s always refreshing to read content that breaks things down so well, making it easy for readers to grasp even complex ideas. I also found the practical tips you’ve shared to be very helpful. Looking forward to more informative posts like this! Keep up the good work!