Yes, doctor anxiety is real. Here's what to do about it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Feel nervous about going to the doctor? You’re not alone. Discover the roots of doctor anxiety and 10 mindful tips to ease tension and rebuild trust.
If the thought of going to the doctor makes your palms sweat and your stomach drop, you’re not the only one. Doctors and doctor’s offices can be daunting. And while information is great—especially if you’re worried about your health—those answers can come with a lot of stress and anxiety.
Having doctor anxiety is very common, in part because the whole experience—seeing a doctor—can make you feel vulnerable. You’re usually in a sterile room, sitting on an uncomfortable sheet of paper, feeling exposed in a medical gown or draping. It’s certainly not the most fun experience one can have.
But getting checked out and making sure you get the proper medical care is important. Sometimes it’s the difference between surviving and thriving. If you want to get the care you deserve without being overwhelmed with anxiety, there are some simple things you can do. Here’s everything you need to know about coping with doctor anxiety.
What is doctor anxiety?
Doctor anxiety is characterized by feeling scared or panicked at the thought of going for a doctor visit. For some people, this anxiety is mild, but for others, it can be more severe.
Often, this type of anxiety is tied to a fear of losing control, worries about being judged, or just not knowing what to expect. Many people also experience doctor anxiety because of a past traumatic experience.
Feeling this way doesn’t mean you’re broken. It just means your brain is trying to protect you from a perceived threat like, pain, shame, or maybe even uncertainty.
7 symptoms of doctor anxiety
Sometimes doctor anxiety is obvious, but other times, it can be disguised as procrastination or even stomach issues.
Here are a few commons signs that you could be experiencing doctor anxiety:
Your heart races at the mere mention of “annual check-up.” Just hearing someone say, “Let’s get that looked at,” sends your pulse into overdrive.
You lose sleep before an appointment. Before your visit, you’re too busy worrying about worst-case scenarios to sleep.
You’ve rescheduled… more than once. You frequently cancel or make up excuses not to go to the doctor.
You feel dizzy or nauseous in waiting rooms. Your body makes you feel sick or off ahead of seeing the doctor.
You mentally rehearse the visit ahead of time — and still freeze. You walk in going over and over what you’ll say, only to freeze up the moment the doctor walks in.
You downplay symptoms or avoid sharing the full story. Instead of being vulnerable and honest, you just say, “I’m fine” even when you’re not.
You panic more about being judged than being diagnosed. If you prep for a physical like you’d prep for a job interview, it could be a sign of doctor anxiety.
Common reasons people fear the doctor
There are many different reasons people fear going to the doctor. If you’re scared of stepping foot in an exam room, you’re not alone.
Here are five common reasons people experience doctor anxiety.
Loss of control: When you’re in a medical setting, the power dynamic can feel pretty glaring. Suddenly, you’re not the driver, you’re the passenger. This loss of control can feel offsetting.
Past medical trauma: A past bad medical experience can leave behind layers of mistrust and fear that make every future visit feel scary, even when nothing bad is happening. Your body tends to remember even when your brain tries to talk you out of it.
Fear of bad news: The fear of the unknown—and the life-changing weight a diagnosis could carry—can keep many people from showing up. This can be especially true if you’ve been living with symptoms for a while.
Feeling judged: Many people, especially those in larger bodies, disabled bodies, or chronically ill bodies, have felt dismissed or shamed in medical settings. When judgment comes dressed in a white coat, it can make you want to avoid care altogether.
White coat syndrome: This is a real, documented phenomenon where anxiety triggered by the medical environment itself causes physiological changes, like elevated heart rate and blood pressure.
Read more: White coat syndrome: what it is, symptoms & how to treat it
How to ease your fear of doctors: 10 mindful tips to lessen your anxiety
In some cases, fear of going to the doctor can have life changing consequences. To help you get the care you deserve, here are 10 simple ways to lessen your anxiety.
1. Name the anxiety out loud
Acknowledging your fear to yourself—or a trusted person—can reduce shame and remind you that what you’re feeling is valid.
On your way to the appointment, say out loud, “This is hard. I feel anxious. And I’m showing up anyway.”
💙 Listen to Tamara Levitt’s series Letting Go of Anxiety to help ease your nerves on the way to your next doctor’s appointment.
2. Practice the S.T.O.P. method
The next time you’re in the waiting room, the exam room, or even mid-panic spiral, consider using this grounding method:
S: Stop what you’re doing
T: Take a breath
O: Observe what’s going on inside (thoughts, feelings, sensations)
P: Proceed, gently and with awareness
Here are 10 other ways to help you not spiral when you feel nervous.
3. Bring a buddy or emotional support human
Ask a friend, partner, or family member to come with you to your next appointment. Having a loved one there can help you feel safer, more seen, and less likely to panic. Also, some doctors are less likely to dismiss your concerns if there’s another person in the room.
4. Plan your visit like you’re your own advocate
It can be easy to blank out when you’re anxious, so come prepared:
Write down your symptoms and concerns
List your medications or supplements
Jot down questions you want answered
Bring a notebook to track what’s said
Read more: How to spot medical gaslighting (and 10 tips to self-advocate)
5. Schedule appointments during your best time of day
Choose a time that works for your body and brain and not against them. If you’re more stable after your second cup of coffee, make your appointment around then. If you’re not great in the morning, schedule an afternoon appointment. The trick is to go to the doctor during a time of day when you feel most balanced and grounded.
6. Familiarize yourself with the environment ahead of time
A big part of anxiety is uncertainty. If you can, do a little recon. Knowing the layout or parking situation can help you feel more in control.
Ahead of time, consider:
Looking up pictures of the clinic
Reading reviews (filtering out the dramatic ones)
Calling ahead and asking what to expect
Mapping the route and parking situation
Here are eight other ways to help you cope with uncertainty.
7. Use grounding tools in the waiting room
Maybe you’ve pumped yourself up and you’re ready for your exam, but your doctor is running behind. Waiting rooms can heighten your anxiety, or make you lose your nerve. To calm down, try:
Bringing a grounding object like a stone or a hair tie
Wearing noise-canceling headphones
Practicing mindful breathing
Doing the 5–4–3–2–1 technique by naming five things you see, four you can touch, three you hear, two you smell, and one you can taste
8. Give yourself permission to pause
You don’t have to suffer in silence or power through discomfort. If you’re feeling panicked, consider saying to the doctor, “Hey, I’m feeling a little overwhelmed. Can we slow down for a second?” or, “Can I take a quick breath before we keep going?”
💙 Learn how to pause your panic by listening to Overwhelm Freeze with Jay Shetty.
9. Reframe the purpose of the visit
Instead of thinking of your appointment as the day they tell you what’s wrong, reframe it. Say one of these statements to help you switch perspectives:
“This is a chance to gather information.”
“This is me showing up for myself.”
“This is one step closer to peace of mind.”
10. Reward yourself afterward
Many people are motivated by rewards, so if you’re one of them, plan something comforting right after your appointment is over. You could go to a coffee shop, take a nap, call a friend, or watch your favorite TV show. This can help tell your nervous system that you made it through.
Here are 10 other fun self-loving activities you can do to boost your wellbeing.
Doctor anxiety FAQs
Why am I anxious at the doctor’s office?
People feel anxious at the doctor’s office because being vulnerable in an often sterile environment is hard. You’re asked to hand over your personal health history, let someone inspect your body, and there’s a chance you’ll receive life-altering information.
You can also experience anxiety because of power dynamics and past bad experiences.
Is doctor anxiety the same as iatrophobia?
They’re not the same, but they have a lot of similarities. Doctor anxiety can range from mild unease to full-blown dread, while iatrophobia is a clinical phobia: an intense, persistent fear of doctors and medical care. Also, iatrophobia can interfere with daily functioning and could require therapeutic support.
Still, both of these experiences are valid and deserve compassion and care.
Can mindfulness really help with doctor anxiety?
Mindfulness can help you with your doctor anxiety. It can help shift your body and brain out of panic mode and into a more relaxed state.
Small mindfulness practices like focusing on your breath and grounding through your senses can help your nervous system feel less hijacked. It can also help give you a bit more space to move through the experience without spiraling.
What if I’ve avoided the doctor for years?
If you’ve avoided the doctor for years, that’s okay. Many people delay care out of fear, shame, or overwhelm. But it’s never too late to re-engage with your health.
To get back into it, start small. Book a single appointment and consider letting the scheduler know you’re nervous. Just showing up can be a powerful act of care.
How can I talk to my doctor about my fear?
A good way to talk to your doctor about your fear is to keep it simple and honest. You could say “I get really anxious in medical settings, and I just wanted to let you know,” or “I’ve had some tough experiences in the past, so I might be a little nervous today.”
A good provider will appreciate the heads-up and hopefully meet you with more care and patience. But if they don’t, use this as a sign to look for someone else who does get it.
You deserve to feel safe and seen in every room you walk into — including the exam room.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
