If medical tests like scans, biopsies or bloodwork cause you anxiety, you’re not alone. It’s common to feel stress or worry before medical tests, during these tests and even afterward when you are waiting for the results.

These feelings have a name: scanxiety.

When it comes to cancer screening, diagnostic tests and follow-up scans, scanxiety may be particularly intense. 

But there are things you can do to cope with scanxiety. Use these tips to help manage your anxiety before your next medical test.

Maintain a routine

So much about cancer is beyond our control. And when life feels out of control, we often feel anxious and overwhelmed.

“One way to take back control is through your routine,” says Traci Newsom, a senior social work counselor.

Stick to a sleep schedule, eat regularly, make time for physical activity, and reach out to friends and family.

Prepare for your medical tests

The most difficult part of scanxiety is the unknown. Do some research on what to expect during your scan or test. Learning how to prepare properly can make the process go much more smoothly.

For instance, if you’re getting a mammogram, wearing a two-piece outfit means you won’t have to disrobe completely. And getting all the facts on colonoscopy prep means you are less likely to have to repeat the test.

Take small steps to stay healthy and distract yourself

Rather than focusing on your upcoming tests or the unknown results, set small, achievable goals that you can accomplish in an hour or a day.

“Large goals take a lot of energy and focus, and when you’re feeling stressed out, you don’t have that kind of energy,” says Newsom. “But small goals that are doable can be a nice distraction from anxiety and worry, and give you a sense that you still have some control.”

Maybe you can set a goal to walk for 15 minutes each day around your neighborhood, or start a gratitude journal and write for 20 minutes each day.

“If you try to do too much, it can make you feel defeated and frustrated,” says Newsom. “But small projects like cleaning out a junk drawer, or even simply calling a friend, can give you a boost.”

Find ways to stay connected

Feeling alone and isolated can fuel scanxiety, so it's important to remain in touch with others. When you can, make plans to get together in person with friends and family for fun activities or schedule phone dates with them to catch up.

Cancer patients and caregivers also can take advantage of the online support groups offered at MD Anderson. There are several groups for patients and caregivers, and some groups focus on more general topics like eating healthy and exercising.

You can also find someone to talk to through myCancerConnection, MD Anderson’s cancer support community.