As we move into flu season this year there is a subset of the population that may be hesitant to get the shot. The issue of this demographic that makes up about 25% of the adult population is a simple one. They fear needles- sometimes to a pathological extent. Many of these people may be looking to get the annual flu vaccine, but putting it off to avoid the jab.
If you are in this situation, the best way to overcome the fear is long term exposure therapy. However, if you’re in a pinch there are strategies you can employ to get through the anxious state you may be stuck in.
Have a support person- Bringing someone along to be with you that can provide emotional support and comfort may be helpful in getting through the anxiety. Going alone may increase anxiety for some, so having a person that is close to you and willing to help get you through the injection. Though, ensure your support person does not overcorrect the situation, as over comforting and reassuring you can make the situation more stressful overall. Make sure they just help you get through it.
Animal therapy- If possible, find a place in your area to get vaccinated that has or allows therapy pets present. Petting animals and interacting with pets has been shown to decrease cortisol, the hormone responsible for stress. There are clinics that have pet therapy available in house and places that bring shelter animals to visit vaccine recipients. Call your local clinics and pharmacies ahead of time and ask if any of these services are available or allowed at the location.
Amy Hoch, Psy.D is a licensed psychologist and the associate director of Rowan University’s Wellness Center.
“In our case here we might have that pet therapy dog come into the room with a student and be there with the students so that that stress relieving hormone that gets released when you pet an animal or even when you look at an animal sometimes that counteracts the fear that you might be having,” said Hoch.
Practice Mindfulness- While it is the instinct and advice of many to distract yourself as you receive a vaccine, it will end up doing more harm than good, at least in the long run. Though there is comfort provided in distraction, not acknowledging that anxiety or that the thing you fear is happening will hurt your ability to overcome your fear in the long run. While you may not have time for long term exposure therapy, acknowledging your thoughts and feelings, the physical and psychological symptoms the phobia causes in you, will allow you to more easily get through the current moment and all future encounters with needles.
Think Long Term- A major way to help get through vaccinations or blood draws is to think of your values and the benefits that come along with vaccines. This can be by thinking of the health benefits of the yearly flu vaccine and the added protection it provides. You can also make a pros and cons list of getting vaccinated, to visually represent why it will be worth it in the end.
“I think the other thing that can sometimes get people over the hump to go get it done is thinking about what is important to them… If your value in life is to improve your health and a flu shot, for you, is in line with that, focusing on that when you go in to get the flu shot and not the fact that it might hurt helps people,” said Hoch.
With these strategies in mind, while you may not be able to totally eradicate your phobia, as doing so will be a long term process, you will still be able to get through this year’s shot with less stress and anxiety than years prior.
Abigail Twiford 