With flu season well underway, many of us are considering getting the flu jab. For some it’s a no brainer as it’s the only way to protect yourself against the flu, however for some there is more to consider.
For at least 1 in 10 people1, having an injection is a scary thought… so scary that they will actually avoid protecting themselves.
For many, this fear of needles, or needle phobia, stems from having had lots of procedures with needles at a young age. For others it is caused by the thought of a needle entering the skin or the discomfort associated with the procedure.
Signs of needle phobia include:
- Feeling faint (light-headed or dizzy)
- A dry mouth
- Increased heart rate
Needle phobia is nothing to be ashamed of and there are some simple things that you can do to help overcome it.
Overcoming a needle phobia
Firstly, remember that vaccines are good for you and have proven long-term health benefits:
- They can save lives: vaccines protect against dangerous, potentially life-threatening infectious diseases
- They are very safe and effective: each vaccine is rigorously tested before being made available. They continue to be tested after they’ve been introduced to identify any side effects.
- They protect others you care about: vaccines stop you from becoming ill, which prevents you from passing diseases onto those around you (especially those that may be more susceptible to complications, like young children, the elderly, or those that are already ill).2
There are a number of techniques you can try to help overcome your fear:
Before your appointment
- Try not to worry before your appointment. Keep yourself busy to prevent anxiety building.
- If you are worried about fainting, then practice an applied tension technique which helps your blood pressure get back to normal. Try and do this 3 times a day for up to a week before your appointment:
- Choose somewhere comfortable to sit.
- Tense the muscles in your arms, upper body and legs for 15 seconds.
- Release the tension and sit comfortably again.
- After 20-30 seconds tense your muscles again.
- Repeat this 5 times.
- If you are worried about feeling panicky (heart rate increases, breathing speeds up, sweating), then try practicing a calming breathing technique. Try and do this 3 times a day for up to a week before your appointment:
- Sit up straight in a comfortable position and let your shoulders and jaw relax. Put one hand low on your stomach.
- Breathe in slowly and deeply through your nose and out through your mouth. Breathe as deeply as feels comfortable.
- Do this for five breaths.
During your appointment
- Chat: let the person who is giving you the jab know if you have concerns – there is nothing to be embarrassed about. They can help you to relax and distract you with conversation.
- Relax: this will release tension in your muscles. Tense muscles may make injections more painful.
- Breathe: deep, steady breathing can help you relax and give you something to focus on.
- Distract: don’t look at the needle if it scares you. Bring a book or a magazine or look at favourite photos/videos on your phone.
- Count: count slowly – this will help to distract you and, chances are, by the time you reach 10 the jab will be over.
After your appointment
- Reward: give yourself a treat after your jab.
- Having a vaccination can help protect you against serious diseases, so it is important to get vaccinated.
- Having needle phobia is nothing to be ashamed about. Follow the steps above to help you overcome it.
1 Overcoming your fear of needles: https://www.guysandstthomas.nhs.uk/resources/patient-information/all-patients/overcoming-your-fear-of-needles.pdf