Scanxiety Supports: Before, During, and After

If you are facing imaging and feeling anxious– you are not alone! Many of us contend with scanxiety, whether we are heading into imaging or another doctor’s appointment. As I approach my mammograms, I do some things to plan for and live with the scanxiety. I’ve been through these anxious times before, so I wanted to be proactive rather than reactive.

Appointment Scheduling and Scanxiety

Scanxiety preparation can start as you make the appointment for that next mammogram. Below are some scanxiety supports for you to consider as you schedule your appointment.

Setting up your appointment: Sometimes, it can be a challenge to make the appointment for our mammogram in the first place. We put it off because we don’t want to get that date on the calendar. I get it. The act of scheduling can be anxiety-producing to begin with. One of the things I do to make it easier for me is to make my follow-up surgical appointment before I make my mammogram appointment. I can usually do this before I walk out of my surgeon’s office. Once I get that on the calendar, I will know when to schedule my mammogram.

Another option might be to schedule the imaging appointment before you leave the radiology office—that way, you don’t need to plan time on your calendar to make that follow-up appointment. Getting the appointment on the calendar as far in advance helps ensure you’ll maintain the appropriate imaging sequence and have as many choices of appointments as possible.

Day of the Week: As you schedule your appointment, think carefully about what day would work best for you. My 2023 mammogram was on a Monday afternoon, which was a deliberate choice. In the summer of 2022, I scheduled my imaging on a Friday afternoon and needed to wait the entire weekend before talking to my surgeon. My surgeon is in the office Tuesdays and Thursdays, so scheduling a mammogram on a Friday means four days before I can get an appointment with him! After the anxious weekend I experienced in the summer of 2022, I decided that I did not want to repeat Friday imaging. The Monday appointment worked well for me in 2023.

Time of the Appointment: I usually schedule my medical appointments around 2 PM. This gives me the morning to do my usual routines, and then I can head out after my afternoon coffee, to get to my appointment. This works great for regular doctor’s appointments. But for my mammograms, it means that I will spend the morning spinning in anxiety. As I was moving through the morning of my 2023 mammogram in an emotional haze, I realized I needed to change it up next time. So I will be scheduling my next mammogram in the morning! There will be no need to mess up an entire day waiting for the appointment time!

Imaging Location: My medical group has imaging locations throughout Southern California. I schedule in Santa Clarita whenever possible because it is convenient for me. I could schedule the imaging at any in-network facility, but I like to keep all my imaging in the same medical group as my surgeon. This eliminates the need for me to transport imaging and reports from office to office. The office in Santa Clarita is smaller than some other facilities, so I need to call well in advance to get the timing and location I would like for my imaging. By scheduling my mammogram at a convenient site, I eliminate the stress of transportation on the day of my mammogram.

Results Conversations: When I call to make my appointment, I talk with the scheduler about how the results will be discussed. I have had diagnostic mammograms since my 2019 DCIS diagnosis. This means that I will have the opportunity to have a conversation with the radiologist once my imaging is finished. The only time this doesn’t happen in my medical group is for an MRI. But, for a diagnostic mammogram or ultrasound, I know that I can talk to the radiologist as a part of my appointment. In some locations, this consultation might not be in person. For example, during the pandemic, one of my mammograms was read remotely but in real time. I didn’t have the opportunity to speak directly with the radiologist, but the tech gave me the results before I left. I have taken great peace from knowing how I will receive my results after imaging. Every office handles results differently, so have the conversation when you schedule, so you know what to expect.

These intentional choices I make while scheduling my mammogram help me reduce my scanxiety before it starts.

Reducing Scanxiety as the Appointment Approaches

Even when I’ve done everything above to plan my imaging, I can still experience scanxiety as my imaging approaches. Below are some more things I do to support my mental and emotional well-being as I head into my imaging.

Block out your Calendar: If you can take time off, either a full day or a half day, I would do so. This will allow you the time to attend the appointment and process your results. I make sure to mark myself unavailable for meetings the entire day of the mammogram. I also don’t plan to do any writing or advocacy work that day. This works out well because it gives me the freedom to respond to my well-being needs.

Plan an easy dinner: If meal planning is something you usually manage, think about having a plan for a simple dinner. The night after your imaging isn’t the one to plan on cooking that complicated, brand-new recipe you discovered on Pinterest. It also isn’t the night to have that dinner party. Trust me- you can do that another night! This time, I decided that we would do take out Chipotle the evening after my scans. I wouldn’t have to leave the house- if I was upset after the imaging because Dan would get the food for us. Plus, I wouldn’t have lots of dishes to deal with. It worked out great, except for the crazy parking lot Dan had to contend with when he went to pick up our food.

Plan for appointment support: Think about what kind of support you would like during your imaging appointment. If you enjoy having a friend or family member come with you, take some time to arrange that. Since my husband can’t come back with me during the mammogram appointment, I go alone. But, when I face a biopsy or other stressful appointment, I plan ahead for the support I think I might need.

Restful and Relaxing Activities: I like to plan restful and relaxing activities for the days preceding my mammograms. These things help me stay in a positive mindset even as I’m heading into a potentially stressful situation. Sometimes that means going out on a fun date with Dave, and other times it means relaxing in a warm bath. Keeping my mind off the mammogram while doing something fun keeps me from overthinking the situation.

Strategically Communicate your Scanxiety: As my mammograms approach, I reach out to my support team and ask for encouragement and support. But, I am deliberate about whom I talk to. I do best with encouragement from specific people in my support network. Think about who understands your feelings and can come alongside you in a way that supports you. And, if there are people in your life who either don’t understand or will increase your anxiety if you talk to them, then I would avoid sharing your worries with them.

Boundaries and Scanxiety: While I expect and plan for my scanxiety, I also want to be intentional about not giving the scanxiety too much room in my life. I recognize and allow it to exist, but I also limit its power over me. This means I allow myself to think about the imaging a few days before it happens, but I don’t let the anxiety disrupt my daily routines. I still exercise, eat well, and do my rituals. Because I set aside time on my mammogram day in anticipation of the scanxiety, I can place boundaries on the uncomfortable feelings. If I discover that the anxiety is disrupting my overall ability to function, I will plan to seek professional help for the situation.

Meditation and Deep Breathing: I discovered that meditation and deep breathing will calm my anxieties. While I don’t meditate daily as a regular practice, I add it in when I head into a more anxious situation. In the days before my mammogram, I will do guided meditations to slow my thoughts down and stay in the present. I also like to use my Apple Watch’s breathe app to help me be calmer.

Prayer Walks: I love heading out for a walk by myself and praying. There is a trail near my house that has become my favorite place to do this. It is usually pretty quiet, especially during the day, and I love watching the trees change with the seasons. (Yes, even in Socal, we have seasons). These prayer walks help me center myself spiritually and stay focused on the bigger picture rather than my temporal anxieties.

Exercise: Exercise is a wonderful way to reduce stress and get our energy out constructively. I love to get a dance workout in on the days of my scans because it keeps me from thinking about the mammogram, and I have fun doing it!

Distraction: One of the ways to deal with scanxiety is to stay distracted. Maybe you have a fun project to work on that you could do while you’re waiting. I like watching some of my favorite shows, playing games on my iPhone, and coloring. Sometimes distraction can come in ways we aren’t expecting. For example, before my 2023 mammogram, I had to run a few unexpected errands and make an appointment for my dog at the vet. He is fine now but wasn’t feeling well at the time. As I went to the pet store to exchange his food and made the vet appointment, I realized that I wasn’t thinking about my scans and was fully engaged in helping him. The distraction brought me out of my head and made me realize that I could do constructive things, even as I was waiting for my mammogram appointment.

Appointment Time: Dealing with our Scanxieties in the Moment

It’s finally appointment time. This can be when our scanxiety peaks and maintaining our well-being gets even more challenging. Below are some ways I manage my scanxiety while in the office.

Do not Disturb: One of the first things I do before I walk into the office is to turn on Do Not Disturb. This enables me to have control over my inputs while I’m managing the appointment stress.

Stay off of Social Media: When I’m in the office, I’m not on Social Media. I don’t want to take in extra information, even if that is encouragement from my wonderful friends. All too often, I have discovered myself getting more anxious as I scroll my Twitter feed. It is much better for me to go silent while I’m at my appointments.

Play iPhone Games: While waiting for my appointment and during the pauses in my imaging, you will find me playing my favorite phone games. Time passes quicker, and I find that the distractions lower my anxiety.

Take my Phone With Me: As I’ve said before, I always bring my phone into the exam room. Because my imaging is diagnostic, there are times when I am left alone while the tech and the radiologist are talking. Sitting in the exam room with NOTHING to do is a recipe for boredom and increased anxiety.

Breathe, Meditate, or Pray: I have a variety of relaxation apps on my watch and phone. If my anxiety increases, I will open up one of the apps and do a breathing session or a quick meditation. I also will pray while I’m waiting. These activities help me manage the acute anxiety symptoms such as racing heartbeat, shallow breathing, and chest constriction I can feel during the appointment.

Relate and Chat with the Team: I have light conversations with my care team as we proceed through the appointment. These help me stay out of my anxious head and remain grounded in what is happening.

Communicate Strategically with your Support Team: If I notice that my appointment is running long, I will text my family to update them. That way, they can keep me in prayer and set their expectations appropriately. They get very nervous for me, too, so I want to keep them in the loop as much as it makes sense.

Ask All The Questions: When it is finally time for me to discuss my results with the radiologist, I will ask detailed questions about the findings. I like knowing what she saw, her assessment of my BiRads score, and my breast density.

Express Gratitude: No matter how the imaging went, I make it a point to thank my team. I know they are doing everything possible to give me the best care. Because I may not see the same radiologist again, this is my opportunity to thank her for her role in my care.

Sort my Feelings Before I Leave: Whether I’m jumping for joy at a good scan or worried about what is next, I will spend time in the changing room thinking about the appointment and my next steps. Taking a few moments to myself helps me stay centered before heading home.

Updates: I will send a quick update to my immediate support circle when the appointment is done. I’ll write a few sentences and copy and paste them as needed.

After Your Appointment: Planning Time to Re-center

I plan buffer time after my appointment to sort through any residual emotions. I’m usually feeling drained, even if the imaging went well. Having some buffer time alone helps me to care for my emotional well-being before I jump back into my regular routines.

Scanxiety isn’t fun to deal with, but I have developed these supports to help me manage the stress of post-cancer imaging. As you head into your imaging, I hope you can find ways to focus on your emotional and mental well-being before, during, and after your scans.