3 Simple Ways to Manage Scanxiety - No Supplements Needed!

 Last week I met with a patient who was preparing for her first mammogram since her breast cancer treatment was completed. She was irritable, anxious, couldn’t stay focused at work and was waking up overnight night with her mind wandering into the “what ifs?”.

Specifically – what if the cancer is back?

I know that waiting for scans or test results can be really stressful—“scanxiety” is a concern I discuss with my patients on a daily basis. Supplements can have a powerful role in supporting mental health during these times of acute stress but in this case, we decided to try 3 other things first.

(Don’t hesitate to book a free call if you want to discuss whether supplements are right for you!)

Here are three simple ways this patient used to manage scanxiety: 

1. Try Mindful Breathing:

 

When anxiety starts creeping in, especially before a scan, focusing on your breath can help you reset. Give this a try: breathe in through your nose for 5 seconds, hold it for 7 seconds, and exhale through your mouth for 8 seconds. This breathing pattern helps calm your body and mind in just a few minutes.

 

2. Move Your Body Gently:

 

 A short walk, light stretching, or some gentle yoga can work wonders for anxiety. Even a few minutes of movement releases endorphins—your body’s natural stress-busters—and shifts your focus away from anxious thoughts

 

3. Write It Out:

 

I often see patients using distraction to deal with difficult emotions. Journaling is a great way to get your thoughts and feelings down on paper. It is a safe space to process through some of the darker and heavier thoughts you may be keeping to yourself. It doesn’t have to be fancy—try setting a timer for 5 or 10 minutes and write whatever comes to mind. Whether you’re processing your fears or reflecting on what’s going well, journaling helps clear your mind and gives your emotions some space.

 

The patient I recommended these to, committed to using them each day. Although her anxiety wasn’t gone, she was more comfortable sitting with it while she waited. I hope you find some relief using these tools to manage scanxiety as well!

If you ever have questions or need more support, don’t hesitate to reach out!