Simple & Powerful Ways to Manage the Anxiety and Stress of Doctor’s Appointments & Medical Exams.

Manage the Anxiety and Stress of Doctor Appointments & Medical Exams

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Manage the Anxiety and Stress of Doctor Appointments & Medical Exams

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Don't let anxiety stop you from getting the most out of a doctor's visit!

simple tips and healthy hacks to manage the anxiety and stress of doctor’s appointment and medical exams

Anxious about Doctor's Appointment or Medical Exam?

Today I wanted to talk about a topic that resonates with me… a long series of doctor appointments and medical exams in a relatively short period of time. It’s a mouthful, I know. But isn’t it what we all have to deal with at some point in our lifetimes even if we really don’t want to? Because let’s face it - have or develop an illness is one of these experiences that everyone “must-have” in their lifetime just like having a life-threatening experience or falling in love. I know what you’re thinking - a strange selection of real-life situations. But isn’t it exactly what happens in every human being exposed to life and to the world? That was an amusing rhetorical question, right?

But, let’s get back to the point. 

Handling frequent Doctors’ Appointments and dealing with stress and anxiety that comes with it is hard, there’s no doubt about that. However, you can make this particular experience much easier and less burdensome. Of course, you can never predict the future but you can get into an emotional state of mind that focuses on the good and expects positive outcomes. So think positive and you’ll attract more positive circumstances. Use the power of positive thinking and develop a positive attitude and you will soon spot how your whole life changes. 

You can reduce stress and manage the anxiety you inevitably feel when having a medical exam or doctor’s appointment with the right attitude and proper preparation. And to help you prepare for your next health or medical appointment I’ve created a list of smart & powerful habits you can do to make the upcoming medical appointment less stressful and more manageable.

3 step routine to make the day of the medical exam or doctor’s appointment less stressful and much more manageable.

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BEFORE - plan & prepare

Put yourself in a positive mindset (thoughts create our reality)

The glass can be half empty or half full. It depends only on you how you chose to look at things. A medical exam or doctor’s appointment is, certainly, a stressful experience for anyone. If you think that you’re the only one who is afraid of it, then you should take a closer look at how people behave in a waiting room in a hospital and you will notice that most of them are terrified. Having hospital anxiety, surgery fear or being afraid of taking medicines it’s normal and quite common. So if you’re feeling anxious about seeing a doctor, having a medical exam or waiting for medical test results, you should know that this is pretty normal.

However, having a positive mindset will definitely help with stress management. Seeing the glass half full in every life situation will help you to reframe a problem into an opportunity, stay positive, take advantage of unexpected opportunities when they present themselves and find the humor in even the most unfunny situations such as a medical exam or doctor’s appointment. Positive thoughts attract positive things. 

So train your brain to be more positive. Focus on what you can control and stop worrying about the things that haven’t happened yet. 

Powerful rituals to perform before a medical exam or doctor’s appointment:

  1. Prepare your medical records and the results of previous tests
  2. Make a list of current symptoms, medicine, and other treatments
  3. Make a list of questions that you intend to ask a doctor or medical staff
  4. Do a basic research to be more prepared
  5. Journal - get all of those thoughts and feelings out of your head and down on paper
  6. Practice Meditation - let go of negative thoughts and self-limiting beliefs
  7. Practice Law of Attraction to attr- It’s Not Magic, It’s Science!
  8. Exert the body with movement - of course, I’m not encouraging you to do a high-intensity workout before a medical exam but about to do some simple stretch or go for a walk to get your mind off preoccupations. 
  9. Create a Spotify Playlist with uplifting and inspirational songs to get you in a positive mood
  10. Watch one episode of your favorite comedy series 

Download Your FREE Printable Health & Medical Appointment Worksheets!

DURING - focus & control

Focus on the present moment BUT don’t label it

Focus on the present moment. Don’t label the situation and avoid judging it on what it should or should not be because it only makes you more anxious. Don’t compare your present life experience to something that is not presently there because it will turn to create suffering and unpleasant feelings towards the situation that you’re in right now.

Stay present and pay attention to your body sensations. Focus on what you can control and accept the things you cannot change. Get rid of excessive worry and drop the needless expectations.  Don’t overthink and overanalyze every single detail of your current situation because not only it won’t help you to stay calm but also can make you feel even more anxious. Accept every emotion that comes to you with kindness and understanding. Focus on your breath and observe your busy mind.

medical exam

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medical exam

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Powerful rituals to perform during a medical exam or doctor’s appointment:

  1. Bring a family member or friend with you to a doctor’s appointment. - ask someone you can trust and who can help you manage and reduce the stress that comes with this particular experience to accompany you to your medical exam or medical appointment  
  2. Be honest with your symptoms, medical record and the results of the previous tests
  3. Be respectful with doctors and other health professionals - be on time and talk to everyone with respect - Anxiety isn’t an excuse for treating people badly  
  4. Ask questions to understand better a treatment plan, medical procedure or medical exam.
  5. Don’t be embarrassed - some medical exams can be invasive and embarrassing in their own special way but trust me doctors and other health professionals are prepared and trained for any situation   
  6. Communicate with your health care team - talking to others is one of the best ways to relieve stress and anxiety
  7. Stay focused on your goal - thoughts create reality
  8. Be open to different possible solutions -  “Never lose the forest, even when youre in the weeds.”
  9. Be patient and stay calm - it will help you to adjust even if things won’t go exactly as you planned 
  10. Take notes - write down important imformation that medical staff share with you 

Best Posts About Health:

  1. 10 Proven Ways to Instantly Calm Down & Relax HERE
  2. Smart & Powerful Ways to Deal with a Panic Attack in a Public Place HERE
  3. In Search of Sleep. HERE
  4. A Holistic Goal Setting Method – Improve in Every Sphere of Your Life. HERE
  5. 6 Simple Ways To Live A Healthier Lifestyle HERE
  6. Free Yourself From Unwanted Intrusive Thoughts HERE
  7. How To Start Eating Mindfully HERE
  8. Put Yourself In A Positive Headspace HERE
  9. The 20 Most Unexpected Benefits Of Anxiety HERE 
  10. It’s Just A Bad Day Not A Bad Life HERE
manage anxiety

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manage anxiety

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AFTER - Rest & Relax

Indulge in mindful relaxation

Done with your doctor’s appointment or medical exam? Now it’s time to relax and enjoy the rest of your day. Now it’s time for physical and mental self-care to get rid of stress, excessive worry, and tension accumulated during the day. It’s time for cultivating “il dolce far niente”

In case you don’t know what I mean:

Cultivating “Il dolce far niente” means relaxing on purpose, enjoy yourself and indulge in real pleasure. It’s about you and all these small things in life that make you incredibly happy, fulfilled and excited. Yeah, I know what you think. You wish it could be that simple… But in fact, it is simple. All you have to is to take these couple of minutes of your free time, choose the activity that makes you happy and enjoy the rest of your day. 

Whether it’s a delicious meal, your favorite coffee drink, mindful meditation, Netflix or just walking you should do it! Just do it! But do it mindfully on purpose. Focus on the experience. Use your 6 senses and let yourself truly enjoy this moment. Life is meant to be lived, enjoyed and celebrated. So embrace the imperfection of the moment and enjoy small pleasures that give your life purpose and fulfillment. Indulge in the sweetness of doing nothing and zone out

More about cultivating “Il dolce far niente” HERE

Powerful rituals to perform after a medical exam or doctor’s appointment:

  1. Express yourself
  2. Talk it out & share the news with your tribe - what’s a better way to de-stress, relax and calm your anxious mind if not the presence of your friends?
  3. Walk it out & connect with nature - Nature is the best medicine!
  4. Create your own home spa experience - so turn your bathroom into a soothing sanctuary and dive into a wonderful evening of relaxation and guilt-free indulgence.
  5. Treat yourself with a delicious (but healthy) meal 
  6. Indulge in sinful chocolate dessert and zone out! - chocolate is a stress reducer!
  7. Declutter your mind and free your mental space - free your thoughts from worry, stress, and anxiety using Mindfulness techniques HERE
  8. Chose some cozy feel-good films or comedy series on Netflix - Did you know that watching a movie or a tv show can be actually good for you? Yes, that’s true! Researchers have found that watching your favorite tv show can help lower stress and anxiety by releasing endorphins.
  9. Take yourself out on a date because you deserve it! - best solo date ideas HERE
  10. Get quality rest - go to your sleep cave (how to create one HERE) and get a good noght’s sleep! 

Have you checked my FREE printable workbooks on self-care and prioritizing life? If not, you can DOWNLOAD your 2 FREE workbooks here, just CLICK on the photos!


Stay Positive

Be Mindful

And Prepare for your next medical appointment!

xo Kate

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Hey, I’m Kate. I create content about a holistic approach to a meaningful life. On this platform, you will find resources on reaching YOUR goalstime management,  personal growth, & living your best life. 

(particularly for procrastinators, self-doubters, and dreamers!)

If I am not here it’s because I’m enjoying my creamy cappuccino in one of my favorite coffee shops… 😎

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