Nervous About Shots? Here’s How to Make Vaccinations Less Stressful

Being nervous about shots is incredibly common. Whether it’s a fear of needles, worrying about pain, or feeling dizzy or faint, anxiety about vaccinations affects people of all ages. For some, anxiety becomes so overwhelming they put off or avoid vaccines altogether. Understandable? Yes. A good idea? No.

Vaccines help protect your body from serious illnesses, including the flu. Luckily, there are simple things you can do to make vaccination visits more comfortable and less stressful. Bottom line: Overcoming vaccination anxiety is an important part of staying healthy.

Why Vaccines Matter

Vaccines train your body’s natural defense system to recognize and fight harmful viruses and bacteria before they make you seriously sick. They also help reduce the spread of germs that can cause illness among your family, friends, coworkers, and community.

No one looks forward to getting a shot. But the protection vaccines provide far outweighs the brief discomfort they may bring. Annual flu vaccines, for example, are recommended because flu strains change from year to year, requiring updated protection.

Before Your Visit: Set Yourself Up for Success

If you’re nervous about shots, a little preparation can go a long way. Here are a few ways to make your visit easier:

• Complete your check-in ahead of time. This will shorten your wait and help you get in and out as quickly as possible.
• Know what to expect. Ask whether vaccinations are expected during your visit so there are no surprises. (Note to caregivers of anxious patients: Don’t reassure them there will be no shots unless you are certain.)
• Stay hydrated & nourished. Drinking water and having a small snack before your shot can help you feel better during and after, especially if you have a history of feeling woozy with vaccinations.
• Connect with your Care Team. Ask about numbing cream. It can help reduce pain from the injection.
• Work with our Mental Health Team. If anxiety keeps you from receiving routine preventive care, we can help. Consider making an appointment with one of our Mental Health therapists to develop long-term coping and calming strategies.

During Your Visit: Calming Strategies That Work

No, you don’t have to “tough it out.” There are simple things you can do to make a meaningful difference in how you feel. Try these approaches:

• Talk with your Care Team. Let them know if you have a fear of needles, or have felt dizzy or faint during previous vaccinations.
• Ask questions. Knowing what will happen during the appointment can reduce uncertainty and help you feel more in control.
• Find your comfort zone. Tell your provider what helps you feel most comfortable. Many people prefer sitting, while others feel better lying down, especially if they’re prone to feeling dizzy or faint. Looking away may also help.
• Practice deep breathing exercises. Slow, steady breathing before and during your injection helps relax your body and reduce anxiety.
• Use distraction techniques. Listen to music, scroll through your phone, play a game, or simply talk about something fun—anything but shots.
• For caregivers: Stay calm and positive. Your tone, attitude, and body language matter. Avoid “scary” words (like shot or sting) and unrealistic promises (“it won’t hurt a bit”), which can increase distress. Instead, offer reassurance and encouragement throughout the visit.

After Your Visit: Take Care of Yourself

It’s normal to have mild soreness where the vaccine was given; some people may experience a low-grade fever or fatigue for a day or two. These are common signs that your immune system is responding. To feel more comfortable afterward:

• Move your arm gently throughout the day.
• Stay hydrated and get plenty of rest.
• Take over-the-counter pain relievers such as ibuprofen or Tylenol to help ease pain or fever. (Check with your Care Team if you have questions about whether they’re right for you.)

To recap: Feeling nervous about shots is normal. But with a little preparation, a few calming techniques, and support from your Care Team, your next vaccination can be much less stressful.

Connect with your Care Team to learn more about recommended vaccines, and for more support and guidance.

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