Scanxiety Is Real: Here’s How I Cope Before Every Appointment
Scanxiety Is Real: Here’s How I Cope Before Every Appointment
Written by Elle Sproll
The first time I heard the word scanxiety, I felt seen. It perfectly described that knot in my stomach every time a follow-up appointment got close.
You’d think that finishing treatment means the fear ends — but in reality, the waiting and wondering before each scan can feel just as hard. Every ache makes you overthink. Every email from the clinic feels urgent. Your brain starts whispering, “What if it’s back?” even when you’re trying to stay positive.
If this sounds familiar, please know: you’re not overreacting. You’re human. And you’re definitely not alone.
Why Scanxiety Happens
After cancer, your body and mind are still in protection mode. You’ve lived through uncertainty before, so your brain now associates scans with danger or bad news. That’s why anxiety shows up — even when you know it’s “just a routine check-up.”
The goal isn’t to eliminate the anxiety completely (that’s not realistic), but to learn to soothe yourself through it.
How I Cope Before Every Appointment
Here are a few things that have genuinely helped me manage scanxiety — the small, doable habits that make those waiting days a little lighter:
I plan my scan week ahead.
I clear my schedule, avoid stressful commitments, and give myself permission to slow down.
I use “grounding rituals.”
A short morning walk, deep breathing, or journaling helps me focus on right now instead of “what if.”
I prepare questions for my doctor.
Knowing what I want to ask keeps me from spiraling into uncertainty later.
I talk about it — even briefly.
I’ll text a friend and say, “Hey, scan week’s coming. Just need a little distraction.” Letting someone in takes away the power of the fear.
I plan a “post-scan treat.”
Something that makes me smile — brunch, flowers, a long nap, a favorite movie. It gives me something good to look forward to, no matter what.
You Don’t Have to Go Through It Alone
Scanxiety can feel isolating, but connection changes everything. Online cancer support groups, survivor communities, or even one trusted friend who “gets it” can make the waiting less heavy.
And if you want deeper guidance on managing anxiety, grounding, and post-cancer emotions, my Feel Better Blueprint includes a whole module on emotional recovery and calming routines that actually work — especially during those high-anxiety weeks.
Final Thoughts
Scanxiety doesn’t make you weak — it means you care deeply about your life, your health, and your future. The fear may still come and go, but you can meet it with tools, compassion, and calm.
You’ve already faced so much — this part doesn’t define you. It’s just another step in learning how to live free again, even when uncertainty lingers.
