top of page

Feeling nervous at the doctor? You're not alone. Even doctors get worried when they're the patient! Here are some simple ways to stay calm that have helped others. Everyone is different, so we've listed several options to try.

 

Let us know which one works for you. If you have your own way to stay calm, please share it with us. It could help other people too!

Managing Worry about Medical Visits

Children
Quick Tools

Adults 

Quick Tools

Children

Before Your Visit

Adults

Before Your Visit

Quick Tools for Children

Butterfly Breathing

Time Needed: 30 seconds - 1 minute | Difficulty: Easy​

Try This First

You can do this anywhere, even right before you get a shot!​

How to Do It:

  • Hold your arms out like butterfly wings 

  • You can be sitting or standing

  • Raise them as you breathe in slowly

  • Lower them as you breathe out slowly

Quick Version:

  • You can make small wings with your hands

  • Slowly raise and lower the wings with your breath 3 times

You're doing this right if: 

Your breathing slows down and your body relaxes a little​

Rainbow Grounding

Time Needed: 1-2 minutes | Difficulty: Easy​

You can do this anywhere - especially helpful while waiting!​

How to Do It:

  • Look around the room for something red

  • Then find something orange, yellow, green, blue, and purple

  • Describe each item you find (color, shape, texture)

  • If you finish all colors, try finding different shapes like squares or circles

Quick Version:

  • Find just 3 colors (red, green, blue)

  • Just name the items without describing them

  • Count 5 things you can see of any color

You're doing this right if: 

Your attention shifts away from worries to the items around you. Your more aware of your body and what's around you.

Peaceful Bubble Visualization

Time Needed: 1-2 minutes | Difficulty: Easy​

You can do this anywhere - great for waiting in the doctor's office!​

How to Do It:

  • Close your eyes and take a deep breath

  • Imagine you're holding a bubble wand

  • With each breath out, blow a large, colorful bubble

  • Put a worry or nervous feeling into each bubble

  • Watch your bubbles float up and away into the blue sky

  • Feel yourself getting lighter as each bubble drifts away

  • When you're ready, wiggle your fingers and toes

  • Slowly open your eyes

Quick Version:

  • Close your eyes and take three deep breaths

  • Picture blowing bubbles that carry your worries

  • Watch them float away, taking tension with them

  • Open your eyes when you feel calmer

You're doing this right if: 

Your body feels more relaxed and your worries seem smaller.

How Did We Do?
Don’t love itNot greatGoodGreatLove it

Quick Tools for Adults

5-4-3-2-1 Grounding Technique

Time Needed: 2-3 minute | Difficulty: Easy​

Try This First

You can do this anywhere, even during a medical procedure.​

How to Do It:

  • Identify 5 things you can see

  • Notice 4 things you can touch or feel

  • Listen for 3 different sounds

  • Find 2 things you can smell (or like to smell)

  • Notice 1 thing you can taste (or like to taste)

Quick Version:

  • Find 3 things you can see

  • Notice 2 things you can feel

  • Listen for 1 sound

You're doing this right if: 

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

Progressive Muscle Relaxation

Time Needed: 3-4 minute | Difficulty: Easy​

You can do this anywhere - especially helpful while waiting.​

How to Do It:

  • Find a comfortable position with your feet on the ground

  • Starting with your toes, tense the muscles for 5 seconds

  • Release and relax for 10 seconds, noticing the feeling of relaxation

  • Move up through each muscle group: feet, legs, abdomen, hands, arms, shoulders, neck, and face

  • Take deep breaths between muscle groups

Quick Version:

  • Focus on just three areas: shoulders, hands, and jaw

  • Tense each area for 3 seconds, then release

  • Take one deep breath between each muscle group

You're doing this right if: 

You notice the difference between tension and relaxation in your muscles. 

Body Scan

Time Needed: 3-4 minute | Difficulty: Medium​

You can do this anywhere - great for waiting in the exam room.​

How to Do It:

  • Find a comfortable position sitting or lying down

  • Close your eyes if that feels comfortable and take a few deep breaths

  • Start by noticing how your feet feel against the floor 

    • Are they warm? Cold? 

  • Slowly move your attention up through your legs, hips, stomach, and chest

    • Notice how things feel against your skin (your clothing, the chair, or bed)

    • Pay attention to which parts of your body feel tense, relaxed, or somewhere in between

  • Continue moving your attention to your arms, shoulders, neck, and finally your head

  • When you're ready, take a deep breath and gently return your awareness to the room

Quick Version:

  • Sit or lie comfortably

  • Take three deep breaths

  • Notice your feet, then slowly move your attention up through your body

  • Pay attention to any areas of tension or comfort

  • End with a deep breath and open your eyes when ready

You're doing this right if: 

You become more aware of how your body feels.

Guided Imagery

Time Needed: 3-4 minute | Difficulty: Medium​

You can do this anywhere, even when getting your blood drawn or a shot!​

How to Do It:

  • Find a comfortable position and close your eyes if possible

  • Take 3 slow, deep breaths

  • Imagine a peaceful place (beach, forest, garden, etc.)

  • Notice details using all your senses - what you see, hear, smell, and feel

  • Spend time exploring this peaceful place in your mind

  • When ready, take 3 deep breaths and slowly open your eyes

Quick Version:

  • Close your eyes and take 3 deep breaths

  • Quickly picture your favorite calm place for 30 seconds

  • Focus on just one sense (like the sounds or colors)

  • Take one more deep breath before opening your eyes

You're doing this right if: 

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

Questioning Your Worries

Time Needed: 3-5 minute | Difficulty: Medium​

You can do this before or during medical appointments.

How to Do It:
Quick Version:

  1. Catch the worry: Notice what you're worried about right now

  2. Quick check: Ask yourself: "What's one small thing that could make this easier?"

  3. Center yourself: Choose what works for your body - take a comfortable breath, feel your feet on the floor, or gently relax your shoulders

  4. Simple reminder: Say to yourself: "I'm taking care of my health by showing up"

You're doing this right if: 

You're doing this right if you feel even slightly calmer or more in control. The worry usually won't go away completely.

How Did We Do?
Don’t love itNot greatGoodGreatLove it

Preparing Your Child Before Your Visit

Getting your child ready for doctor visits can be challenging. Many parents feel stress, worry, or confusion about these appointments. And helping your child manage their feelings adds another layer to deal with.

​

The tips below can help you support your child before the visit while also taking care of your own needs. Remember that small steps toward preparation can make a big difference for both of you.

How Did We Do?
Don’t love itNot greatGoodGreatLove it

Before Your Visit - Adults

You're not alone - many people feel worried before seeing a doctor. These steps can help you feel more prepared and less anxious. 

How Did We Do?
Don’t love itNot greatGoodGreatLove it

Written by: 

Kaite Scott

Aaron Vrolijk, MD

See Our Review Process

Last Updated: May 14, 2025

  • Youtube
  • Instagram
  • Facebook
  • LinkedIn

About Us

Making health information clear and accessible for everyone

HealthEd for Everyone™ is a 501(c)3 nonprofit organization

Get Involved

Get Updates

An error occurred. Try again later

Your content has been submitted

© 2024 by HealthEd for Everyone. All rights reserved.

​

Disclaimer:

The information provided by HealthEd for Everyone is for educational and informational purposes only and is not intended as medical advice. While we strive to ensure the accuracy and timeliness of this information, it should not be used as a substitute for professional medical consultation, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

​

HealthEd for Everyone does not endorse or recommend any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned within this material. Reliance on any information provided by HealthEd for Everyone is solely at your own risk.

​

In no event shall HealthEd for Everyone be liable for any direct, indirect, consequential, special, exemplary, or other damages arising therefrom.

​

By accessing this information, you acknowledge and agree to these terms and conditions. If you think you may have a medical emergency, call your doctor, go to the nearest hospital, or call emergency services immediately.

bottom of page