October 2024

Vaccines, blood tests, and injectable medications can all cause serious anxiety, even panic, in someone with a fear of needles. As many as two in three children and one in four adults have a needle phobia, according to the Centers for Disease Control and Prevention (CDC).

But a fear of needles doesn’t need to get in the way of taking care of your health. These tips from the CDC can help:

Tell your provider ahead of time. They often deal with people with needle phobias. Most will work with you to better manage the fear.

Choose a calm, private space. Avoid large communal spaces filled with people, such as vaccination events.

Explain the procedure to kids ahead of time. Knowing what to expect can calm fears. It may help to role-play ahead of time. Be honest that it may pinch for a few seconds, but it’s soon over.

Distract yourself. Watch videos or play mind puzzles on your smartphone. Listen to music or read a book. To distract kids, bring a favorite toy — or let them watch a favorite show on your phone or a tablet.

Manage pain. People with needle phobia hyperfocus on pain. If needle pain worries you, ask your provider to use a numbing cream on the skin before the shot or poke.

Reframe it. For some people, using the words “shot” or “poke” instead of needle can help limit their fear response.

Try relaxation breathing. Take a deep breath in slowly through your nose, and then exhale slowly through your mouth.

Stay seated for 15 minutes after. Needle anxiety can cause some people to faint.

Get professional help. Mental health professionals may use hypnosis, exposure therapy, or cognitive behavioral therapy to help people overcome their needle phobia.