When Self-Care Feels Scary: Overcoming Medical Procrastination for Mind and Body

For this months blog, I wanted to highlight both Breast Cancer Awareness Month and Mental Health Awareness Week. In considering these topics, I recognized many people fear obtaining medical care. So, I will use this opportunity to discuss reframing what taking care of ourselves actually looks like.

When thinking of "self-care" my mind usually thinks of things like a relaxing spa day, a cozy evening with a good book, or even something as basic as setting better boundaries for myself. These things bring thoughts of calm, and relaxation.

Sometimes, real self-care isn't soothing. Sometimes, it's scary.

Whether it's putting off your annual mammogram, delaying a medical appointment or therapy session, or ignoring a lingering symptom out of fear of what a doctor might say, medical procrastination is something almost everyone experiences at some point. But protecting your health means honoring both your mind and body - even when booking the appointment takes courage.

Understanding "Scannxiety" and Health Avoidance

If booking a medical appointment - specifically imaging such as mammograms, MRI or CT scans - fills you with dread, you are not alone. The psychological discomfort around medical scans and waiting for results - often called "scannxiety" or health avoidance, is instinctual. Why? It's human to want to protect ourselves, and for many avoiding the possibility of bad news over rides the importance of taking charge of their health.

Why Mental Health and Physical Screenings Go Hand in Hand

Mental health is health. Emotional stress takes a direct toll on our physical body, and neglected physical health can weigh heavily on our mental state.

Getting a mammogram or a routine physical screening isn't just about catching physical issues early, it's about peace of mind. The relief that comes from taking charge of your health far outweighs the anticipatory fear of making the appointment.

Here are a few tips to overcome health avoidance:

• Name the Fear: Acknowledge why you are procrastinating. Is it fear of pain, fear of the result, or discomfort with the process? Naming it reduces its power over you.

• Use the "5 second rule": Don't give your brain time to talk you out of it. Find the scheduling phone number or portal, count down from 5, and hit dial or click submit.

• Pair the Hard Task with Comfort: Schedule a reward immediately after your appointment. Grab a your favorite coffee or treat, or plan something fun post visit.

• Bringing a support system: You don't have to navigate these appointments alone. Ask a friend or family member to drive you, sit in the waiting room, or check in with you right after.

• Prior to your appointment calm your body using deep breathing techniques, meditation or a short walk to help you relax if you are feeling stressed.

• Ask questions to be better prepared - often the unknown factors of the appointment can cause stress and insight fear. Knowing what to expect can make all the difference.

I invite you to broaden your definition of self-care. True self care isn't just about feeling good in the present moment...it's about protecting your future self. Book that mammogram, schedule that medical or therapy appointment. Remember, routine appointments and taking care of yourself is self-care.

Take a deep breath, face the scary, and put your mind and body first.

-Jeannie Atwood, RN, MCWC