Want a vaccine but have a needle phobia?

Needle phobia, or trypanophobia, is not to be underestimated. In fact, it’s thought that 1 in 10 adults experience some level of needle phobia! It can be debilitating, causing anything from mild distress to syncope (fainting).

With this amount of people experiencing the phobia, it’s time to talk about it.

Why do I have a needle phobia?

Lots of people can develop a phobia for different reasons. Part of the difficult thing with a phobia is that we know it’s an irrational fear, but typically, they are rooted in a rational fear, which has then ‘blown up’ out of proportion and created a scenario in which something that seems harmless to many, can seem terrifying to others.

For example, we all know it’s irrational to be scared of needles, because they’re only normally used for withdrawing bloods for testing or for giving us medicine that will protect us in the long run, or help us in the here and now.

However, people might be scared of needles because of a fear of pain, a history of medical PTSD due to bad experiences or even feeling out of control in a clinical setting. There’s nothing wrong with being frightened, and it’s OK to admit that you are.

Think of fear like it is on a rollercoaster - you want to go on, you know it won’t hurt you, but that doesn’t mean you’re not frightened, and that’s OK. As long as you’re able to harness and manage the fear safely, you’ll be OK.

What can I do to tackle a needle phobia?

There’s no ‘one right way’ to tackle a phobia, and we’ll always recommend you should see a mental health professional for a phobia which is severely impacting your ability to lead your life normally.

The first thing to do is recognise that this phobia is recognised for the effect it can have, and you shouldn’t feel embarrassed about it.

There are a number of clinically-backed techniques which can support you through dealing with a needle phobia.

1. Chat to your healthcare professionals.

   We’re always up for a natter, especially about vaccines and needles, and we can always answer any questions you may have. If, prior to an appointment, you’d like to come and see the facilities, look at needles or injections and get comfortable being near them, or understand how we can support you in a consultation, just ask!

2. Apply mindfulness techniques.

   Now, cynics, don’t roll your eyes - this isn’t the part where we discuss the power of mind over matter. These techniques can help to improve your blood pressure (to avoid fainting and lightheadedness) and controlled breathing (to regulate heartrate and promote muscle relaxation).

3. Applied tension

   This can help to increase the blood pressure to avoid fainting. (Please note this technique should not be used if you have high blood pressure, cardiac disease, or conditions where straining may be unsafe) It should be used at the point you feel your physical fear response begin (increased heart-rate, flushing). During needle phobia or anxiety, some people experience a sudden drop in blood pressure and heart rate, leading to dizziness or fainting.

   Applied tension works by raising blood pressure through brief, deliberate muscle contractions, counteracting this physiological dip.

   How to do it (for patients):

   1. Sit comfortably — in a chair with back support, feet flat on the floor.

   2. Tense the large muscles of your arms, legs, and torso — as if you’re trying to make yourself rigid.

   3. Hold the tension for 10–15 seconds, until you feel a slight warmth or flush in your face.

   4. Release and relax for 20–30 seconds.

   5. Repeat 4–5 times just before and during the injection if needed.

      The goal is not to distract yourself, but to keep your blood pressure up to avoid fainting.

   Ideally, you should practice this 3 times a day for a week, so you get used to the feeling and understand how to implement it. At no point should you be physically shaking or holding your breath while completing this exercise.

4. Breathing exercises

   These can ‘rewire’ your fear response, helping you to feel grounded and calm by regulating your nervous system and lowering your heart-rate. Practice them while thinking of (or meditating about) your fear - what causes the fear? How do you feel at each stage of a clinical process involving needles?

   1. Sit comfortably with both feet flat on the floor. Encourage shoulders to drop and hands to rest loosely in your lap.

   2. Take some deep, slow breaths. Notice your feet on the floor, without applying pressure. Let yourself feel relaxed.

   3. Ground again while breathing:

      1. Inhale slowly through the nose for 4 seconds

      2. Hold the breath gently for 2 seconds

      3. Exhale through the mouth for 6 seconds, as if blowing out a candle

   4. Repeat this process 5 times

      Ideally, you should practice this 3 times a day for a week, so you get used to the feeling and understand how to implement it. At no point should you be physically shaking or holding your breath while completing this exercise.

      Implement the process when you feel your heart-rate start to increase as a fear response and you should start to feel more grounded and calm.

5. Let us know of your phobia and how you’d like to deal with it!

   Drop us an email before your appointment - we are always up for a gentle breathing exercise, we’ll happily guide you through and are able to be very patient with you.