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Needle phobia: how to get over your fear of needles

Syringes lying on table

Having an injection can be difficult if you have a needle phobia, but if you need support to get over your fear, there are some simple ways you can make it easier.

If the thought of having an injection or blood test makes you anxious, you're not alone. Up to one in 10 people have a fear of needles. We know that this fear can make it hard to face injections, blood tests or vaccines, even though they may benefit your health. The good news is that there are techniques which can help to overcome it.

How to prepare for an injection or blood test

If you are worried or anxious you may feel sweaty, sick, dizzy or lightheaded. Practising deep breathing can help in the days before your appointment. Try this exercise:

  • Take a long, deep breath in through your nose.
  • Let it flow into your belly, as far as you comfortably can.
  • Slowly exhale through your nose.
  • Repeat the exercise for three to five minutes each day.

If you are worried about pain from the needle, you can apply a numbing cream before the appointment, to dull the feeling. You can get it from a pharmacy or on prescription. (Don't forget to tell the person who's treating you where you have applied it.)

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How to deal with your fear of needles during an appointment

Relax: As you sit down, relax your shoulders and arms - the more relaxed you are, the less you will notice the needle. Remember your slow breathing exercises. Counting your breaths can also be helpful.

Talk it through: Let the person who is treating you know if you are feeling nervous. They will make sure you are as comfortable as possible, answer any questions you have and distract you from the process by chatting to you. If you're feeling faint, they can help you to lie down if you'd prefer to.

Distract yourself: Try not to focus on the needle. Focusing on a positive memory or an object in the room may help. You could also try listening to music through headphones, or answering maths questions in your mind – whatever works to distract you.

Positive thinking: It can help to focus on the positive reason why this is happening – whether it's to protect you from a virus, or to look after your health. Remember that it will be a very quick, temporary discomfort – which is well worth it for good health.

What to do if you need more help with needle phobia

Most people are relieved to find that the experience was quicker and much easier than they thought it would be. It can help to reflect on or write down how it went, so you can remember what worked for next time. If despite trying these techniques, your fear of needles is causing ongoing anxiety or you are avoiding healthcare because of it, speak to your GP. They may be able to refer you for treatment such as behavioural therapy.

What to do if you feel faint

If you begin to feel lightheaded and are worried you might faint, practising applied tension could help to regulate your blood pressure to avoid fainting. How to practise 'applied tension':

  • Sit comfortably.
  • Tense the muscles in your arms, upper body and legs for 10 to 15 seconds until you feel warmth rising to your face.
  • Relax your muscles for 30 seconds.
  • After 30 seconds, repeat the tensing exercise until you feel the warmth in your face again.
  • Repeat the exercise five times.

Published June 2021

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