Tips to Reduce Scanxiety
Anxiety Therapist Shares Tips to Reduce Scanxiety
By: Shauna Hughes, RMHCI
As the days tick forward, anxiety grows as you await your follow-up visit and medical test results. This isn't something new for you; you do this regularly.
So, why does the anxiousness creep up every time? As you go about your day, you notice a familiar worry lurking in the back of your mind. Why do I have to go through this? What if I simply didn't show up? What if I just went on with my life and skipped these damn tests?
Then you think about your family, your commitment to staying on top of your care, and how far you've gone in your treatment to get to where you are today. You know you’ll go, you always do, but wish there was a way to get through these routine medical appointments without the overwhelming ache of anxiety.
As an Anxiety Therapist in Orlando, I understand first-hand the anxiety associated with medical appointments, testing, and the agony of waiting for results.
During my own breast cancer journey, I was relieved to discover medical community recognition of this type of anxiety coined as "Scanxiety". Learning about Scanxiety reassured me that my anxiety was common and that I was part of a community of survivors who struggle with frequent medical test anxiety. Most of the year, I can put thoughts about my treatment aside. Yet every six months, I endure routine visits with numerous doctors on my treatment team, as well as multiple scans and tests. And each time I notice Scanxiety creeping back in. I've discovered hope by changing my behavior and practicing mindfulness activities that aim to alleviate my anxieties.
What is scanxiety?
While most individuals are nervous about tests and doctor's appointments, those who have had a medical trauma frequently have increased anxiety. We feel vulnerable to the system that is assisting us; our physicians are there to help us medically, but we are responsible for our own mental health. It is normal to feel worried before visits, throughout testing, and especially while waiting for results. *Studies show that Scanxiety affects up to 64% of patients who face a post-treatment medical checkup. Even while we understand this intellectually, our emotions can overpower our thoughts, resulting in Scanxiety.
Is it possible to manage anxiety related to ongoing medical testing?
The answer is yes! Along your personal journey, you can gain control over reducing your anxiety. There are several strategies for dealing with Scanxiety I use to assist clients in coping during these times. My personal and professional experience over the years has helped me develop a toolkit for reducing anxiety and worry relating to scanxiety. I've discovered that by using these useful anxiety management techniques, clients can regain control of their own mental health. Even when medical outcomes are beyond their control, they also can reduce Scanxiety and regain control of everyday life.
8 Tips for Coping with Scanxiety
1. Accept your emotions as valid and normal.
Let us first recognize that anxiety is a natural human reaction; it is the body's 'flight or fight’ response when dealing with a real or perceived threat. Understanding how we personally deal with anxiety allows us to be more accepting of having these emotions before medical testing. Anxiety experienced prior to routine testing will most likely never go away completely, but learning to accept them as natural and finding new ways can reduce the level of anxiety we feel.
Most importantly, understand that our emotions are valid and common when dealing with a difficult diagnosis. We are not alone when learning to cope with them and the first step is accepting these emotions as part of the journey. While anxiety creeps into almost all who go through medical challenges, coping techniques and styles can vary from person to person. Having a coping strategy in place may considerably reduce anxiety while going through each experience.
2. Practice mindfulness activities.
As anxiety begins to creep in, using mindfulness tools can help keep it under control. There are many techniques that can be helpful in keeping our breathing and body in a relaxed state to cope. Mindfulness allows us to accept the anxiety portion of medical challenges and lower it by using actionable exercises which give us a feeling of calm control over emotions and thoughts. A useful technique that offers quick relief to help regulate anxiety is grounding. Grounding helps to calm the system and reduce tension by allowing us to be present at the moment.
When practicing mindfulness, let go of internal judgments about how we "should" be coping. During the practice, you learn acceptance of feelings and to be present in the moment, which causes our nervous systems to settle. We gain strength by being able to accept ourselves and our emotions during and after a health crisis.
3. To minimize anxiety, maintain normal routines.
One way to combat the period of waiting is to stick to your normal schedule of sleep, exercise, and eating. ‘Anxiety freeze’ can take hold of normal functioning but it’s important to keep moving forward to enhance optimal health for your body and your mind. There are many ways to practice mindfulness to maintain normal sleep which can soothe your system during this anxious period.
4. Know what to expect for testing and results.
Before your testing, talk to your doctor about what to expect. Many of your questions may be answered, resulting in the reduction of tension by removing the uncertainty of how the experience will unfold. Requesting information from your doctor about when to expect results can significantly reduce the urge to continuously monitor your status. It might be beneficial to schedule your results appointments with your doctor as soon as possible following your testing, leading to less time to wait.
5. Have a support person or group.
Reach out to family and friends who will ground you and provide continuous, calm support when you are anxious. Don't be afraid to express your fears; doing so may help reduce anxiety while you work through your emotions. Identify people in your support network who have a calming influence on you and include them in your coping strategy. Some people may prefer to seek assistance through support groups or therapy. Support groups are readily available inside the medical system in which you are receiving care.
In Orlando, you may find support groups when connecting to the following sources:
6. Build on resiliency.
Taking the time to reflect on how you made it through previously can help build resiliency. You showed strength before and now you know what it takes to make it through Scanxiety using that same strength. Others who haven’t been in your shoes don’t have the history to know how to make it through, but you do, and you did. That is resiliency!
7. Create boundaries.
During these times, don’t be afraid to say no to additional activities which may increase your anxiety. Perhaps you decide to limit contact with people who drain your energy, recognizing that it is entirely okay to give yourself positive space to cope for this brief time. By being selective about who you share your experience with, you can tap into others' positive support and limit contact with those who tend to worry alongside you.
8. Start EMDR therapy.
EMDR treatment can help reduce anxiety by addressing the triggers caused by previous medical trauma and reframing your ability to cope in the future. Working with an EMDR-trained therapist may considerably reduce the intensity of Scanxiety and assist you in tapping into the resiliency that exists as a result of your prior triumphs. Healing past trauma can help you to work with present challenges without being triggered by pre-existing anxieties in your memories.
4 Tips to Help Avoid Enhanced Anxiety
1. Take a break from internet searches and online feedback.
While we find a lot of information useful, there are also numerous stories shared by individuals on various websites which may not be helpful. We must remember that positive stories are sometimes overlooked or not shared, and what is found can often be the negative ones. It is crucial to allow oneself a break from the impulse to hunt for "worst-case scenarios" during this testing period. It's important to allow ourselves to concentrate only on our journey and our individual healing.
2. Avoid focusing your energy on your family’s history of disease.
You may be aware of family members who have had the same medical problem as you. When we focus on genetics, it's tempting to assume that your outcome will be the same. It's vital to remember that your body, regardless of disease history, has its own unique potential to heal and recover. Allow yourself to let go of family stories while employing mindful thoughts to believe in and support your healing journey.
3. Reach out for Support.
Often when going through medical testing, we find ourselves withdrawing from others. This is not the time to become silent and alone while dealing with our inner thoughts. Pick one close and trusted confidant to share with, asking them to help infuse positivity into the process of testing. Take time to visualize the supportive team that is there to help lift our positivity during these uncertain moments.
4. Avoid thinking about the worse outcomes.
What happens to our brain when we fear the worst-case scenario in medical testing results? In response to fearful thoughts, our brain produces hormones such as cortisol and adrenaline. These hormones affect the nervous system, creating even more anxiety in our bodies. Avoiding the behavior of imagining the worst-case scenario can help take control of such a heightened sense of fear. When we recognize we are heading down that path, using mindfulness techniques learned in therapy can interrupt those thought patterns, and replacing them with moments can help halt the fear process which supports healing.
So, how can I get help for my Scanxiety?
Working through your feelings with a therapist who specializes in medical anxiety treatment might help you feel more in control of your Scanxiety. Learning techniques and having coping tools may considerably reduce your anxiety to a level of acceptance that does not interfere with your everyday life. The more you heal from your medical trauma with the guidance of a trained professional, the less anxious you may be throughout follow-up treatment. EMDR can help you feel calm while reflecting on your journey and free you to continue down the path toward wholeness. Scanaxiety can be put aside while you maintain your physical and mental health during post-treatment tests.
Ready to Start Anxiety Therapy in Orlando, FL?
The therapists at Mindful Living Counseling Orlando are here to help you with your anxiety. The highly trained Orlando therapists will give you the tools needed to help you live your life calmer every day. To get started with one of our anxiety therapists in Orlando:
Fill out our New Client Consultation form located on our Contact Page.
Once you complete the form, you’ll be invited to schedule a 15-minute phone consultation with our Client Care Coordinator.
Get ready to start healing from anxiety!
Not Quite Ready for Anxiety Therapy?
We have a highly trained team that is ready to help you on your healing journey in 2023. Orlando therapists will help you gain tools that will help you overcome any anxiety you want to leave in 2022. If you’re not ready, we understand. In the meantime, feel free to read the articles below.
Additional Anxiety Resources
Orlando Therapist Spotlight Shauna Hughes, RMHCI
Cancer.net Podcast - Scanxiety is normal
What is Scanxiety? Memorial Sloan Kettering Cancer Center Video
An Anxiety Therapist Shares Everything You Need to Know About Anxiety
Other Therapy Services Offered at Mindful Living Counseling in Orlando, FL
Our therapists understand that anxiety may not be the only challenge you may struggle with. That’s ok. We offer a variety of therapy services at Mindful Living Counseling which include Trauma therapy, EMDR therapy, Eating Disorder Therapy, Toxic Relationship Therapy, and Teen Therapy. We encourage you to check out our Guided Meditations. If you have any questions, please feel free to reach out!
* Bui, K. T., Liang, R., Kiely, B. E., Brown, C., Dhillon, H. M., & Blinman, P. (2021, May 1). Scanxiety: A scoping review about scan-associated anxiety. BMJ Open. Retrieved Grounding/Breath Skills
About the Author
Shauna is a registered Mental Health Counseling Intern at Mindful Living Counseling. Shauna’s specialties include working with trauma, toxic relationships, anxiety, and coping with chronic health conditions. Shauna is also EMDR trained. When she’s not busy seeing her clients Shauna enjoys spending time with loved ones.