Trauma focused self-care during medical appointments
There are so many ways that we can practice self-care. Attending medical appointments typically isn’t something that we consider as self-care, but it can be an important aspect of caring for ourselves and our bodies.
If you have experienced trauma or had negative healthcare experiences, the idea of attending a medical appointment, especially for things such as pap smears, breast exams, or urology appointments, can be overwhelming.
Some of the ways that you can nurture yourself if you have a medical or dental appointment coming up is:
Self-compassion: It is common to experience self-judgment when having triggers or fears related to medical appointments. You may have had people tell you that you are too sensitive or had times where your providers did not acknowledge that you were scared, in pain, or uncomfortable. One way that we can calm our nervous systems is to acknowledge how we are feeling with compassion and understanding. It can be useful to try to speak to yourself as you would a friend or a loved one.
Have a support person: If you have someone that you trust and that you feel safe and supported by, you can ask that they wait for you in the waiting room or spend time with you after your appointment.
Deep breathing: During your appointment, you can focus on taking deep, slow breaths. You can try focusing on the sensations in your body as you breathe and on imagining that the tension and stress is being released with each exhale. When we are overwhelmed, we may disconnect from our bodies. Taking deep breaths can be a way to reconnect and stay grounded.
Visualization: Do you have a place or a person or pet that helps you to feel safe or grounded? An example of this would be imagining that you are cuddled up in bed petting your cat. You can remember and feel the softness of your cat’s fur, the sound of their purring, the feeling of relaxation in your body, and the pattern and color of their fur. Being able to imagine a relaxing, grounding experience where you feel safe can be a useful practice.
Do something nurturing for yourself and your body: After your appointment, you can use mindfulness to feel into what would be supportive and grounding. You might want to have some tea after your appointment or listen to your favorite album, or spend some time in nature. If possible, see if you can take some time after your appointment just for you before going back to your day to day responsibilities.