Have you ever undergone a medical scan, and then spent the following days (or weeks) in a state of nervous anticipation, glued to the internet researching every possible outcome? If so, you're not alone. This anxious feeling, often referred to as ‘scanxiety,’ is a very real and common experience for many people awaiting medical diagnoses.
Various tests, including MRIs, CT scans, X-rays, ultrasounds, and biopsies can trigger scanxiety. The uncertainty surrounding the results, coupled with the fear of the unknown, can create a significant amount of stress and anxiety.
But here's the good news: there are ways to manage scanxiety and cope with the waiting period more effectively.
What Is Scanxiety?
The term ‘scanxiety’ combines ‘scan’ with ‘anxiety,’ perfectly capturing the anxious feelings associated with waiting for medical test results. This anxiety can manifest in various ways, including:
- Excessive worry and ruminating thoughts: You might find yourself constantly replaying the scan in your head, imagining worst-case scenarios, and fixating on every symptom.
- Difficulty concentrating: The wait for results can disrupt your focus at work, school, or home.
- Sleep problems: Insomnia or troubled sleep can be common due to worry and anxiety.
- Changes in appetite: Some people experience increased or lost appetite due to stress.
- Irritability and mood swings: The emotional toll of scanxiety can lead to short tempers and unpredictable mood swings.
- Physical symptoms: Anxiety can manifest physically with symptoms like headaches, stomachaches, or muscle tension.
Coping Strategies for Scanxiety
While scanxiety is a natural response, it doesn't have to control you. Here are some strategies to help you manage your anxiety while waiting for results:
- Acknowledge your feelings: It's okay to feel anxious! Denying your emotions won't make them disappear. Instead, acknowledge your anxiety and validate your feelings.
- Learn about the test: Knowledge is power. Educate yourself about the specific test you underwent, its purpose, and what the results might indicate. Understanding the process can reduce some of the fear surrounding the unknown.
- Practice relaxation techniques: Deep breathing exercises, meditation, progressive muscle relaxation, and mindfulness exercises can all help calm your mind and reduce stress.
- Limit Internet searches: While some information can be helpful, excessive Internet searches can often lead to anxiety-provoking scenarios and unreliable information. Limit your searches and focus on trusted medical resources.
- Maintain a healthy routine: Eating nutritious meals, getting regular exercise, and ensuring adequate sleep are essential for managing stress and anxiety.
- Talk to someone you trust: Sharing your worries with a friend, family member, therapist, or support group can provide emotional support and a sense of perspective.
- Focus on the present moment: Instead of dwelling on the future or replaying the past, practice mindfulness and focus on the present moment. This can help reduce anxiety and improve your sense of control.
- Distract yourself: Engage in activities you enjoy, like reading, watching a movie, spending time in nature, or connecting with loved ones. Distraction can take your mind off your worries and promote relaxation.
- Challenge negative thoughts: Anxiety often fuels negative thinking patterns. Challenge these thoughts by focusing on the positive and reminding yourself of your past experiences overcoming challenges.
Remember, you're not alone. Many people experience scanxiety. Talk to your doctor about your concerns, and don't hesitate to seek additional support from a therapist or counsellor if you need help managing your anxiety.
By following these tips and seeking support when needed, you can navigate the waiting period with greater resilience and cope with scanxiety effectively. Remember, knowledge, self-care, and open communication are powerful tools for managing your health and well-being.