Have you heard of scanxiety? Plus, 6 tips to help you cope
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
If you’re nervous waiting for medical test results, you could have scanxiety. Explore 6 tips for managing it, plus how mindfulness techniques can ease pre-scan stress.
When you’re waiting for a routine medical scan or a follow-up test after a serious illness (or even a minor sickness,) the days or weeks of not knowing results can be really tough on your mind and your emotions. Uncertainty and fear can feel like they’re casting a shadow over every other part of your life, and the “what-ifs” running through your mind can make it hard to focus, sleep, or relax and enjoy things you usually love.
This type of medical anxiety is known as “scanxiety.” Scanxiety not only affects your mental wellbeing, but it can take a toll on your physical health too. So, if you’re struggling with these feelings of intense nervousness or anxiety while awaiting results, we’re here to help you handle them.
What is scanxiety?
Scanxiety is the anxiety people feel around medical scans — especially since tests like CT scans, MRIs, or bloodwork may reveal life-changing news. If you’re navigating a more ongoing, severe illness like cancer, then it’s likely you know this anxious feeling well. But scanxiety can creep in for anyone who’s waiting for results about their health, especially if it’s their first time awaiting news of this sort.
Feeling vulnerable and out of control with what’s going on inside your own body is one of the most difficult emotional states to be in, and worries about the future, loved ones, or possible treatments can intensify this stress.
What are the symptoms of scanxiety?
Scanxiety can affect both your mind and body, so approach these feelings with compassion and grace. Look out for symptoms like:
Feeling restless or unable to relax or sit still
Nervousness that feels like constant worry or dread
Sweating or feeling hot or flushed
Rapid heartbeat or feelings of panic
Digestive problems
Tense muscles, or feeling physically tense all over
Trouble sleeping caused by worry or bad dreams
Difficulty concentrating on tasks or relaxation because your thoughts are focused on the upcoming test or results
Studies and findings on scanxiety
Anyone who’s dealt with extensive medical testing probably knows these nervous feelings well, but researchers are starting to become more aware of scanxiety and its impact on mental and physical wellbeing. These effects can exist both during and after the waiting period.
A review in the National Library of Medicine examined "scanxiety" in cancer patients, noting symptoms like trouble sleeping, restlessness, and difficulty focusing. Patients often feel helpless, with the lack of control intensifying their anxiety, especially before scans and while awaiting results.
Research shows that scanxiety triggers the stress response, causing symptoms like muscle tension, increased heart rate, digestive issues, and changes in the immune system. People often feel physically exhausted, because the body's "fight or flight" response makes waiting periods feel terrifying and overwhelming.
Researchers have found that mindfulness and relaxation exercises—such as deep breathing, journaling, or guided meditation—can help reduce scanxiety by relieving physical and emotional anxiety symptoms, giving people a greater sense of control.
Support networks can significantly alleviate scanxiety. Studies show that sharing worries or discussing scanxiety openly with friends, family, and online groups can be comforting, because it helps people feel less isolated and more understood.
6 mindful tips for dealing with scanxiety
When stress threatens to take over while you’re waiting for medical test results, mindful strategies can help calm your mind and ease physical tension. Use these techniques to ground you and provide a sense of control — even if your anxiety doesn’t completely disappear.
1. Practice deep breathing exercises
When we’re anxious, our breathing often becomes shallow and fast, which can make stress feel worse. Focus on slow, deep breaths to activate your body’s relaxation response, helping your muscles relax and your mind settle. You can use deep breathing techniques anytime you need them, like at home, in a waiting room, or trying to get to sleep.
How to practice:
Sit somewhere comfortable, close your eyes, and take a slow breath in for a count of four, filling your belly with air.
Hold it for a count of four, then slowly breathe out for another count of four.
Repeat this for a few minutes, noticing any areas where your body starts to feel a bit lighter or less tense.
💙 Learn how to Breathe Into Relaxation and release the pressure inside your body and mind with guidance from Jay Shetty.
2. Try progressive muscle relaxation
Progressive muscle relaxation (PMR) can release the physical tension that scanxiety often brings. This can help you become more aware of where you’re holding stress in your body and gives you a chance to actively let it go. Plus, relaxing your muscles gives your mind something soothing to focus on, instead of the cycle of anxious thoughts.
How to practice:
Sit or lie down comfortably.
Begin with your toes, and tighten them as hard as you can, hold for a few seconds, then release.
Work your way up your body, tightening and releasing muscles in your feet, calves, thighs, stomach, arms, and so on.
With each release, imagine the tension melting away.
💙 Tune into physical sensations in your body with this guided Body Scan meditation.
3. Use visualization techniques
Redirect your thoughts and give your mind a break from worry by picturing a place where you feel safe and at peace. Here are eight visualization exercises to get you started after you learn how to practice.
How to practice:
Close your eyes and imagine a place that brings you comfort and happiness, like a beach, a cozy room, or a park you love.
Focus on the details — the sounds, smells, colors, and textures. If you’re visualizing the beach, imagine the sound of waves and the warmth of the sun on your skin.
Spend a few minutes here, fully immersing yourself in this place of calm.
When you open your eyes, notice if you feel even slightly more relaxed.
4. Make time for mindful journaling
By putting your feelings on paper, you can start to process emotions that feel overwhelming. And you just might find your anxieties feel a bit less intimidating. Start with these 15 journal prompts, which may help you relieve stress.
Journaling can be a private, safe way to work through difficult feelings without having to filter or hold back. Oftentimes, seeing your thoughts in front of you makes them feel more manageable, as if you’re acknowledging them without letting them control you.
How to practice:
Set aside 5–10 minutes a day to write freely about what’s on your mind.
Write down your fears, hopes, or any “what if” questions that come up.
Don’t worry about grammar or punctuation — this is just for you.
If it helps, start with a prompt like, “Today I feel…” or “Right now, I’m worried about…”
5. Set small, achievable goals for the day
Scanxiety can make it hard to focus on anything else, so setting small, achievable goals can help you feel a bit more in control. These goals don’t need to be big or complicated. The simple tasks that are part of your routine are enough to help keep your mind engaged if you’re struggling.
Every small achievement can help break up the waiting period and be a reminder that life goes on, even in uncertain times.
How to practice:
Each morning, pick two or three small goals for the day. They can be as simple as taking a shower, going for a short walk, cooking a meal, or reading a few pages of a book.
Write down your goals somewhere visible, like on your phone or a sticky note.
Each time you accomplish a goal, give yourself a mental pat on the back and notice that these small successes give you back a sense of achievement and control.
💙 Get specific on the goals you wish to set and the intention behind them with guidance from Jay Shetty’s The ‘Why’ Behind Your Goals.
6. Reach out for support
Scanxiety can feel isolating, but connecting with others can make a huge difference. Talk about your feelings with someone you trust to help relieve some of the emotional weight, whether it’s a friend, family member, or therapist. Even if your loved ones don’t fully understand what you’re going through, sharing your worries can make them feel less overwhelming.
How to practice:
Reach out to someone who you feel comfortable talking to, even if it’s just to check in. Let them know you’re feeling anxious and could use a bit of support.
If face-to-face conversations are too difficult, text or write an email to a loved one.
Join an online support group where there are people going through similar experiences. Together, you can share support, tips and understanding.
Scanxiety FAQs
How long does scanxiety typically last?
Scanxiety usually starts a few days before a scan or medical test, and often peaks just before or right after the test is done. For many people, this anxiety sticks around until they receive their results, which can take anywhere from a few days to a couple of weeks.
Time can feel like it stretches out while you’re waiting for results. This period can feel neverending, making even a short wait seem much longer than it really is.
If you’re finding it hard to manage the anxiety or if it’s affecting your daily life, reach out to a supportive friend, family member, or a mental health professional. Knowing that the worry is temporary doesn’t always take it away, but it can help to remind yourself that, in time, this stage of waiting will pass.
Can meditation or mindfulness techniques help reduce scanxiety?
Meditation and mindfulness techniques can help you stay present, rather than getting swept up in worries about the results of a medical scan. Practices like deep breathing, body scans, or guided meditations engage both the mind and body, giving you something to focus on beyond your thoughts.
Regular mindfulness practice has also been shown to reduce overall anxiety levels, so give a few minutes of mindful breathing or meditation each day a try (here are 11 tips to help) — it might help you feel more centered.
What are some ways to distract yourself while waiting for scan results?
Keeping yourself occupied can be a helpful way to manage scanxiety:
Try simple activities that require focus to give your mind something specific to work on. This can take your attention away from anxious thoughts. Absorb yourself in drawing, knitting, or baking or cooking.
Engage in exercise, such as walking, light exercise, or stretching, which may help to release feel-good chemicals that improve mood and reduce stress.
Immerse yourself in a favorite show or a good book — something you find comforting, funny or gripping.
If you find it hard to focus on just one thing, make a list of activities or break up your time into short chunks, so you can easily move from one activity to another.
Know that it’s okay if you’re not fully focused on the activity itself. Sometimes, even a little distraction can bring some relief.
How can I support a loved one dealing with scanxiety?
If someone you care about is experiencing scanxiety, simply being there for them can make a huge difference. The waiting period can feel lonely, so your support helps remind them that they’re not going through it alone.
Let them know you’re there to listen. They may not want to talk about their worries all the time, but having the option can be comforting.
Always treat their worries seriously, even if their anxiety seems intense — it’s a natural reaction to the situation, so listen without judgment or expectation.
Suggest mindfulness or relaxation techniques (here are 12) that can help ease anxiety.
Offer to spend time with them, maybe by doing something distracting or relaxing together, like watching a movie, taking a walk, or grabbing a coffee.
Remember that small gestures, like checking in with a text or bringing over a favorite treat, can mean a lot.
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