Sit in a comfortable position, with your back upright but not stiff.Also, be careful when tensing any part of your body where you have health problems. If you get headaches after doing this exercise, avoid tensing the muscles in your face and head. If you can, practise this sequence 3 times every day for about a week. Repeat this sequence until you have practised the tension 5 times.After 20 to 30 seconds, go through the tension procedure again until you feel the warmth in your face.Release the tension and go back to your normal sitting position.Hold this tension for 10 to 15 seconds or until you start to feel the warmth rising in your face. Tense the muscles in your arms, upper body and legs.
This is a simple technique to increase your blood pressure to a normal level again and avoid fainting. Examples are distracting your thoughts and using relaxation techniques. It might hurt a little, but there are things you can do to help with anxiety. Remember, the needle is not unbearably painful. These exercises are safe in pregnancy and with most medical conditions. If you feel panicky (for example, your heart races, your chest feels tight and your stomach churns) but you do not feel faint, you can learn a breathing for relaxation exercise.If your fear is linked to fainting or feeling faint, you can learn an applied tension technique.Think about if anything has helped you to cope with needles in the past.It is useful for them to know about this because they can make things easier for you. Staff looking after you will not be annoyed or think that you are weak or cowardly when you tell them about your fear of needles. Try not to worry about other people's reaction.For example, they could chat with you during the procedure to distract you. They can answer any specific questions you have and help you to cope with the procedure. Tell the person who is coordinating your care, giving you an injection or doing a blood test about your worries.There are things you can do to help overcome your fear of needles. Other people do not feel faint or actually faint, but feel panicky when something triggers their fear. Many people do not confront their fear because they are embarrassed. This fall in blood pressure can cause fainting. When something triggers their fear (for example, seeing blood or thinking about an injection), their heart rate and blood pressure increase. They then rapidly drop. Signs and symptomsįor many people, fear of needles is linked to fainting or feeling faint. A fear of needles and injections often, but not always, results from bad memories of needles earlier in life. Many people with needle phobia may have had a lot of blood tests or procedures as a child. Simple exercises and practice can help to overcome it. There is no need to feel ashamed if you have needle phobia. It is very common and affects at least 1 in 10 people. Needle phobia is a fear of medical procedures that involve needles or injections.
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