For those suffering from a fear of needles, the vaccination process can be especially unnerving. An expert shares how to cope
Much of the anxiety associated with needles is based on a past traumatic experience. Representation pic
The importance of vaccination in helping to mitigate the severity of the pandemic is indisputable; however, for those suffering from trypanophobia, or a fear of needles, the vaccination process can be a nerve-wracking one. Studies indicate that nearly 20 per cent of people around the world fear needles and injections to some degree, with 10 per cent having an excessive or irrational fear of injections or needles. This fear, says Dr Rashmi Menon, a psychotherapist and holistic medical doctor, is often rooted in past trauma. “For a long-term solution, it is advisable they seek therapy to understand and resolve the root cause of this fear. However, there are short-term fixes that can help to make the vaccination experience less stressful in these trying times,” she shares.
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Dr Rashmi Menon
Make positive associations: With the help of a friend or a family member, visualise the process of taking a vaccine shot. As you experience fear, consciously switch to a happy memory — the latter could be anything that makes you feel comforted, such as time spent with a loved one or a happy holiday. This shift can help you to temporarily escape the panic and fear that you associate with a needle, she explains.
EFT: Emotional Freedom Technique (EFT) is a tool to help relieve physical pain and emotional distress. It’s also referred to as tapping or psychological acupressure. You begin by establishing a phrase that explains what you’re trying to address. This phrase must focus on acknowledging the issue and you accepting yourself despite the problem. For instance, you would say, “Even though I have this [fear or problem], I deeply and completely accept myself.” Next, tap pressure points on the upper part of your body, which tense up when you’re under stress. These include the top of your head, eyebrow, the side of your eye, under the eye, under the nose, the chin, the beginning of your collarbone, and under your arms.
Baths for stress relief: Epsom salt detox baths have been shown to promote relaxation. Bathing in warm water to Epsom salt (it contains magnesium) has been added before and after the vaccination, can relieve stress, Dr Menon says.
Breathing techniques: Anxiety can mount as you wait your turn at the vaccination site. Practising self-soothing techniques such as the 4-7-8 breathing technique, which involves breathing in for four seconds, holding the breath for seven seconds, and exhaling for eight seconds, or the box breathing technique, which involves exhaling for a count of four, holding your lungs empty for a count of four, inhaling at the same pace, and holding air in your lungs for a count of four before repeating, will keep you from panicking.
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