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This post was written by Jennifer Sposito, PharmD, BCCCP, Parkview Health.
Whether it's for a medical condition, a fertility treatment or managing chronic illness, the thought of injecting yourself can trigger feelings of fear and stress. The good news is that you are not alone, and with the right tools, you can overcome self-injection anxiety. Here are some tips on ways to conquer your fear and gain confidence in the process.
1. Understand your anxiety
Take some time to reflect on what exactly makes you anxious about self-injection. Is it the needle? The sight of blood? A fear of making a mistake? Figuring out the cause of your nervousness could help you address the issue more effectively.
2. Learn about your treatment
One of the most powerful ways to ease anxiety is through education. Ask your doctor why the injection is necessary and how it will help you manage your health. The more you know about the treatment and its benefits, the more in control you will feel. If you’re uncomfortable with needles, it may help to research how they work and the safety measures you can take when using them.
3. Get used to the needle
If the sight of the needle itself causes anxiety, you can try getting yourself used to it over time. Keep a needle or syringe nearby (without using it) as you relax. The goal is to become accustomed to the presence of the needle in a calm environment. Some may also find it helpful to use a needle cover or place the needle out of sight during preparations, so you are not confronted with it until right before injecting.
4. Practice!
Many healthcare providers offer detailed instructions, videos and training on how to administer your injections properly. Drug manufacturers may also provide training devices, sometimes called a "demo" or "practice" kit, to providers. These kits mimic the injection process without using an actual needle or drug. By practicing on yourself or a non-living object, such as an orange or a practice pad, you can become comfortable with the self-injection process.
5. Use relaxation techniques
Before and during your injection, try relaxation exercises to calm your nerves. Deep breathing, mindfulness and meditation can help reduce anxiety. You can also listen to soothing music, light a fragrant candle or practice muscle relaxation to prepare your mind for the injection.
6. Choose a comfortable space
Where you administer your injection can significantly affect how anxious you feel. Choose a private, quiet space where you feel comfortable and safe. It should be well-lit and free from distractions. Having a dedicated space to perform your injections also helps create a routine that you can control.
7. Prepare your space and tools
Prepare and organize everything you need for the injection before you start. Keep supplies such as needles, alcohol swabs, adhesive bandages, medication and sharps container within easy reach. Set each item out in the order you plan to use them.
If your medication is not provided as a prefilled syringe or injection device, consider speaking to your healthcare provider about investing in an appropriate reusable auto-injector. Developing an organized self-injection space and process can set you up for a smoother experience.
8. Take your time
Rushing the injection can heighten anxiety. Take your time with each step of the process. The more patient and methodical you are, the more you can manage your stress. Don’t be afraid to take a break. You can pause, collect yourself and come back to the injection when you feel more ready.
9. Enlist a support system
Having someone by your side can be a huge comfort when you are feeling anxious. Ask a trusted friend, family member or a healthcare professional to be with you for the first few injections. They can help you prepare the materials, calm you down and offer reassurance. If you can’t have someone physically present, consider making a quick phone call to a loved one for moral support.
10. Reward yourself
Positive reinforcement goes a long way when it comes to overcoming any fear. After you have successfully completed an injection, take a moment to acknowledge your bravery. Reward yourself with a small treat or an activity that makes you feel good, whether it's a favorite snack, a hot bath or time to relax with a good book or show. Associating self-injection with positive experiences will help reduce anxiety over time.
Final thoughts
If your anxiety is still overwhelming despite trying these strategies, it may be helpful to talk to a therapist or counselor. A therapist can help you develop more techniques to cope with injection anxiety. Your healthcare provider may also offer resources or connect you with support groups.
Overcoming self-injection anxiety is not something that happens overnight, but with education, patience and practice, you can take control of the situation. Remember that you are not alone in this, and many people successfully manage self-injections every day. By approaching the process calmly and with preparation, you can conquer your anxiety and empower yourself to take charge of your health.
