Quick Tools to Manage Healthcare Anxiety

Author: Dr. Vrolijk   |   Updated: August 23, 2025   |   Disclaimer   |   Review Process   |   References

Author: Dr. Vrolijk   

Updated: August 23, 2025   

Disclaimer   |   Review Process   |   References

Most of us feel stressed about medical care at some point. You may feel anxious about a blood draw or worried about getting the care you need. Whatever the reason, it can make something that’s hard even harder.

This page has simple strategies to help you feel calmer and handle the challenges of healthcare. You can use them at home, in a waiting room, or even during a procedure.

How to Get Started

Practice when you’re calm first. This makes the techniques easier to use when you actually need them. Practice somewhere quiet and where you feel safe. That way you can tell what works best for you. It’s harder to learn something new when you’re stressed.

Try different tools to see what works best for you. Everyone responds differently to different techniques.

Have a strategy that works well for you? Let us know – it might help someone else too.

Fidget Toys

Colorful fidget toys including pop-its, spinners, and sensory items arranged on a light surface

Fidget toys can help you be more in your body. They focus some of your energy and attention but don't take much mental effort. They can be more helpful than playing a game on your phone, because they use touch (also called tactile sensation).

You can pick any fidget toy: a spinner, slider, etc. If you don't have one, you can try spinning a pen between your fingers. 

Colorful fidget toys including pop-its, spinners, and sensory items arranged on a light surface

Fidget toys can help you be more in your body. They focus some of your energy and attention but don't take much mental effort. They can be more helpful than playing a game on your phone, because they use touch (also called tactile sensation).

You can pick any fidget toy: a spinner, slider, etc. If you don't have one, you can try spinning a pen between your fingers. 

Temperature Change

Person leaning over bathroom sink splashing cold water on their face

Use something cold or hot to help bring your attention back to your body. If you've ever splashed water on your face, you've used this tool. For something hot, you can use a heating pad or a hand warmer.

Person leaning over bathroom sink splashing cold water on their face

Use something cold or hot to help bring your attention back to your body. If you've ever splashed water on your face, you've used this tool. For something hot, you can use a heating pad or a hand warmer.

5-4-3-2-1 Grounding

Time Needed: 2 – 3 minutes | Difficulty: Easy

How to Do It

  1. Identify 5 things you can see
  2. Notice 4 things you can touch or feel
  3. Listen for 3 different sounds
  4. Find 2 things you can smell (or like to smell)
  5. Notice 1 thing you can taste (or like to taste)

Quick Version

  1. Find 3 things you can see
  2. Notice 2 things you can feel
  3. Listen for 1 sound

🎯 You're Doing This Right if

Your attention shifts to your surroundings and away from anxious thoughts.

Guided Imagery

Time Needed: 3 – 4 minutes | Difficulty: Medium

How to Do It

  1. Get comfortable and close your eyes if possible
  2. Take 3 slow, deep breaths
  3. Picture a peaceful place you love
  4. Notice what you see, hear, smell, and feel there
  5. Explore this place in your mind for a few minutes
  6. Take 3 deep breaths and slowly open your eyes

Quick Version

  1. Close your eyes and take 3 deep breaths
  2. Picture your favorite calm place for 30 seconds
  3. Focus on one thing you see, hear, or feel there
  4. Take one more deep breath before opening your eyes

✷ Many people find it helpful to listen to someone talking them through a guided imagery exercise. You can find ones online by searching “guided imagery” or “guided visualization.”

🎯 You're Doing This Right if

Your breathing slows and your muscles relax, even if it’s just a little.

Muscle Relaxation

Time Needed: 3 – 4 minutes | Difficulty: Easy

How to Do It

  1. Sit comfortably with feet on the ground
  2. Tense your toes for 5 seconds, then relax for 10 seconds
  3. Move up: feet → legs → stomach → hands → arms → shoulders → neck → face
  4. Take a deep breath between each muscle group
  5. Notice the difference between tense and relaxed

Quick Version

  1. Focus on shoulders, hands, and jaw
  2. Tense each area for 3 seconds, then release
  3. Take one deep breath between each area

🎯 You're Doing This Right if

You notice the difference between tense and relaxed muscles

🚨 If You Feel More Anxious

It’s not because you did it wrong. Some people can feel more anxious after doing muscle relaxation. If you notice this, try a fidget toy or the 5-4-3-2-1 grounding exercise.

Body Scan

Time Needed: 3 – 4 minutes | Difficulty: Medium

How to Do It

  1. Sit or lie down comfortably
  2. Close your eyes and take 3 deep breaths
  3. Start at your feet – notice how they feel
  4. Slowly move your attention up through your whole body
  5. Notice areas that feel tense, relaxed, or neutral
  6. End with a deep breath and open your eyes when ready

Quick Version

  1. Sit or lie comfortably and take 3 deep breaths
  2. Notice your feet, then slowly move attention up through your body
  3. Pay attention to areas that feel tense or comfortable
  4. End with a deep breath and open your eyes when ready

🎯 You're Doing This Right if

You notice how different parts of your body feel (tense, relaxed, etc.)

🚨 If You Feel More Anxious

It’s not because you did it wrong. Some people can feel more anxious after doing muscle relaxation. If you notice this, try a fidget toy or the 5-4-3-2-1 grounding exercise.

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Clinical experience from multiple clinicians

Álvarez-García C, Yaban ZŞ. The effects of preoperative guided imagery interventions on preoperative anxiety and postoperative pain: A meta-analysis. Complement Ther Clin Pract. 2020;38:101077. doi:10.1016/j.ctcp.2019.101077
 

Bentley TGK, D’Andrea-Penna G, Rakic M, et al. Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. Brain Sci. 2023;13(12):1612. doi:10.3390/brainsci13121612

 
Calderone A, Marafioti ,Giulia, Latella ,Desirèe, et al. Effectiveness of relaxation techniques for stress management and quality of life improvement in cardiovascular disease and hypertensive patients: a systematic review. Psychology, Health & Medicine. 0(0):1-72. doi:10.1080/13548506.2025.2458255
 
Chadderdon AL, Carns DR, Pudalov LR, McKernan LC, Honce JM. Underlying Mechanisms of Psychological Interventions in Magnetic Resonance Imaging and Image-Guided Radiology Procedures. Top Magn Reson Imaging. 2020;29(3):157-163. doi:10.1097/RMR.0000000000000239
Felsenstein DR. Stress management strategies for NP practice. Nurse Pract. 2024;49(2):39-46. doi:10.1097/01.NPR.0000000000000144
 
Giacobbi PR, Stewart J, Chaffee K, Jaeschke AM, Stabler M, Kelley GA. A Scoping Review of Health Outcomes Examined in Randomized Controlled Trials Using Guided Imagery. Prog Prev Med (N Y). 2017;2(7):e0010. doi:10.1097/pp9.0000000000000010
 
Hoge EA, Bui E, Marques L, et al. Randomized Controlled Trial of Mindfulness Meditation for Generalized Anxiety Disorder: Effects on Anxiety and Stress Reactivity. J Clin Psychiatry. 2013;74(8):786-792. doi:10.4088/JCP.12m08083
 
Khoury B, Sharma M, Rush SE, Fournier C. Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research. 2015;78(6):519-528. doi:10.1016/j.jpsychores.2015.03.009
 
Lei Chui P, Wai S, Lai LL, See MH, Tan SB. Mindful Breathing: Effects of a Five-Minute Practice on Perceived Stress and Mindfulness Among Patients With Cancer. Clin J Oncol Nurs. 2021;25(2):174-180. doi:10.1188/21.CJON.174-180
 
Muhammad Khir S, Wan Mohd Yunus WMA, Mahmud N, et al. Efficacy of Progressive Muscle Relaxation in Adults for Stress, Anxiety, and Depression: A Systematic Review. Psychol Res Behav Manag. 2024;17:345-365. doi:10.2147/PRBM.S437277
 
Rajjoub R, Sammak SE, Rajjo T, et al. Meditation for perioperative pain and anxiety: A systematic review. Brain and Behavior. 2024;14(7):e3640. doi:10.1002/brb3.3640
 
Sheikh S, Rostami A, Shahbazi A, Abdollahi Nezhad F, Khazai O, Arbabisarjou A. Clinical effectiveness of guided breathing exercises in reducing anxiety, stress, and depression in COVID-19 patients. Sci Rep. 2024;14(1):26620. doi:10.1038/s41598-024-78162-3
 
Vagnoli L, Bettini A, Amore E, De Masi S, Messeri A. Relaxation-guided imagery reduces perioperative anxiety and pain in children: a randomized study. Eur J Pediatr. 2019;178(6):913-921. doi:10.1007/s00431-019-03376-x
 

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