Techniques for managing anxiety around scans and tests

Many people experience anxiety awaiting scans and medical test results

Everyone’s emotional experience of cancer is different, and there is no ‘right’ way to feel. That said, many people going through cancer, or other serious illness, can share some common worries. One of the most frequent concerns that comes up in counselling is the anxiety around scans and test results.

The following techniques can be helpful. They are not a quick fix, and it’s completely normal for them to take time, practice, and trial and error before they feel useful. Be gentle with yourself as you explore what works best for you.

Be kind to yourself — learning to manage anxiety takes time and patience

1. Acknowledge and name your feelings It may be tempting to ignore, supress of deny your anxiety, but naming and accepting your emotions can help you cope. If accepting your anxiety feels too difficult, try being curious instead. Notice when in the days before your scan you are feeling most anxious? Are there any ‘triggers’? Do any patterns emerge? Where do you feel the anxiety in your body?

You may want to write down or record your thoughts, or share how you’re feeling with a supportive family member or friend, who is willing to listen without trying to ‘fix’ things.

You could also find a local or online support group where you can share your fears with people going through a similar experience. Or talk to a counsellor who can help you make sense of your anxiety and the many different emotions you are experiencing.

Some people find it helpful to set aside a few minutes each day to think about and ‘sit with’ their fears. They find that this can, in time, help to ease anxiety and to reduce the hold it has over them in the days before the test or scan.

2. Be kind and compassionate to yourself

Waiting for test or scan results is stressful and it would be unusual not to experience worry and anxiety. These feelings are a natural response to uncertainty. But this can be made even worse by questioning why you feel anxious, berating yourself for feeling that way – or trying to push the feelings away. Your fear is legitimate and understandable, particularly in the early days after a diagnosis when you’re still likely to be grieving the life you had before becoming unwell.

Just as you would never expect someone grieving a close family member to not experience distressing feelings, try not to impose unachievable and unrealistic expectations on yourself. Be kind and patient with your emotions – they are part of how you are learning to cope with something very difficult.

3. Ask for help

Let friends and family know what you need. It’s common to feel pressure to be some kind of ‘hero’ or ‘survivor’, or to doubt that others can cope with talking about your illness, but many people are far more willing than you might expect to help with practical tasks or simply listen when you need to release some emotional pressure. It may even be a welcome way for them to feel useful and take a break from their own life challenges.

Human beings aren’t designed to navigate life alone. We need other people, and they need us. By not expressing our feelings or fears, we’re not giving others the opportunity to help us. Instead, we’re isolating ourselves from the people who might be able to support and comfort us.

If someone asks how you’re feeling, instead of saying ‘fine’ or ‘ok’, try saying something like: “Actually this is a difficult time for me. I’m waiting for test results so I’m feeling quite scared”.

Sharing feelings carries the risk of rejection, which could leave you feeling alone. But by not letting other people in and trying to hide your feelings, you’re probably feeling alone anyway. So why not take a risk and see what happens when you let people in by sharing your worries?

4. Practise self-care in a way that works for you

Getting regular exercise, eating healthier foods, cutting down on alcohol, and trying to get plenty of sleep can all give you a stronger sense of control over your health. When you feel more in control of your body and daily habits, it can reduce feelings of helplessness and uncertainty, which in turn can help to ease anxiety. Even small changes — like going for short walks, drinking more water, or sticking to a regular bedtime — can make a noticeable difference over time.

Try to spend some time outdoors whenever you can. Being in nature, whether that’s in a park, garden, or just walking around your neighbourhood, can be calming and grounding. Sunlight (or daylight if there’s no sun!) can improve your mood, while fresh air and open spaces can help you feel less tense and more relaxed. Taking a few minutes outside each day can be a simple but powerful way to support your mental wellbeing.

5. Practise mindfulness and grounding techniques

Mindfulness and grounding exercises can be simple ways to help your body and mind relax by bringing your attention back to the present moment. Some people find it helpful to use an app for guidance, while others prefer to explore what feels most comfortable for them. There is no right or wrong way — it’s about finding what works best for you.

Mindfulness and grounding are sometimes confused because they can look similar, but they are used for slightly different reasons. Mindfulness is about noticing your thoughts, feelings, and sensations without judging them. Grounding techniques are more like a quick support when feelings become too intense — they can help you feel safe and steady again when anxiety starts to take over.

For example, mindfulness might mean sitting quietly and paying attention to your breathing or body, while allowing your thoughts to come and go without reacting to them. If this feels too difficult or overwhelming — which is very normal and takes practice — grounding can help. You might press your feet into the floor or name things you can see around you to help bring you back to the present moment and restore a sense of calm and safety.

6. Breathing and relaxation

Anxiety typically causes rapid, shallow, or irregular breathing, often accompanied by chest tightness, dizziness, muscle tension and tingling, so finding ways to regulate breathing can be very helpful.

There are many breathing techniques to try.  All are designed to stop that unpleasant ‘shortness of breath’ feeling that often accompanies feelings of anxiety. It’s often a case of experimenting with different types of breathing exercise to see what works best for you.

Progressive muscle relaxation can also be a helpful mind-body relaxation strategy. Start by tightening and then relaxing your toes, then continue the exercise up through each part of your body as you progress slowly towards your head. As you relax, try to imagine yourself in either a real or imaginary calm, happy setting. 

7. Keep busy…or be still…or try to find a balance

Everyone develops their own ways of coping and none are inherently ‘wrong’. Some people find it helpful to stay busy and find distractions to fill their time with activities as a way of managing difficult thoughts and feelings. Others feel better when they slow things down and focus on calmer, more reflective activities such as meditation, prayer, gentle yoga, or breathing exercises. You might try both approaches and see what feels most helpful for you.

If you are someone who prefers to keep busy, it’s important to be kind to yourself and not overload your day to the point of feeling worn out or anxious about having no distractions.

Doing so is likely to lead to feeling exhausted and overwhelmed in the longer term.

You might find it helpful to gently try simple practices such as grounding, mindfulness, or breathing exercises. Even spending a few minutes on these each day can help your body and mind gradually learn a calmer way to respond to strong feelings like anxiety. These approaches do not have to replace keeping busy or using distraction as a way to cope. Instead, they can sit alongside them, helping you to develop a more balanced and sustainable way of managing your emotions over time.

8. Focus on your coping skills and resilience

Waiting for tests and scan results can be one of the hardest parts of a having a chronic illness, especially when it feels like so much is out of your control. It’s very common to feel powerless during this time. One way to gently shift that feeling is to focus on your strengths rather than your fears, reminding yourself of your ability to cope, even in uncertain situations.

You might find it helpful to write down the worries or fears that are on your mind. Then, one by one, try to add a kinder or more balanced thought alongside each one — for example, noticing when a worry is unlikely to happen, or reminding yourself that even if it did occur, you would not face it alone and you would find ways to manage it.

Remember, the aim isn’t to make worries disappear completely, but to help them feel less overwhelming and less in control of how you feel. Be patient with yourself as you try this — it’s a skill that takes time and practice, and it may feel challenging or even frustrating at the beginning.