Managing ‘scanxiety’:
A practical guide
‘Scanxiety’ is the worry or emotional distress that comes before, during, or after a medical scan, and especially while waiting for the results. For people facing or recovering from cancer, it’s a common and very real experience. This guide uses principles from Acceptance and Commitment Therapy (ACT) to help you manage the emotional storm, while staying anchored in what matters most to you.
Name What’s Happening
- Say it out loud or write it down: ‘I’m feeling anxious about my scan.'
- Naming your feeling helps defuse it—it’s a reaction, not a flaw.
- Anxiety is a normal response to uncertainty, not a sign of weakness.
Make Room for Discomfort
- Instead of pushing fear away, notice it with curiosity. Try saying: ‘Here’s that tight feeling in my chest again.’
- Use deep, steady breathing to sit with the feeling—not to get rid of it, but to allow it.
- Discomfort grows when we resist it. When we soften around it, it passes more freely.
Use Grounding and Defusion Tools
- Practise 5-4-3-2-1 grounding (Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste).
- Notice and label thoughts as just thoughts: ‘I’m noticing I’m having the thought that the scan will be bad news.’
- Use calming rituals—tea, music, nature, movement—to settle your nervous system.
Focus on What You Can Control
- You can’t control the scan outcome, but you can control how you care for yourself.
- Plan small, calming activities around your scan: a walk, a friend visit, your favourite meal.
- Avoid excessive ‘Dr Googling’ or reading worst-case scenarios online.
Stay Connected to What Matters
- ACT teaches us to take action guided by values. Ask: ‘How do I want to show up today despite this anxiety?’
- You might value love, courage, humour, kindness, or honesty—anchor into these as you wait.
- Do something that aligns with who you are—write a note, hug someone, listen to music that lifts you.
Build a Personal Scanxiety Plan
- Identify your signs of rising anxiety and your go-to tools (e.g. breath work, walking, talking).
- Create a comfort kit for scan day: a book, headphones, something soft, snacks.
- Choose a calming mantra: ‘I can feel scared and still be okay.’
Know When to Seek Extra Support
- If ‘scanxiety’ is affecting sleep, eating, or mood, talk to your care team.
- A psychologist can teach you strategies to work with fear rather than be ruled by it.
- Support groups or peer chats can help you feel less alone.
Practise Values-Based Visualisation
- Instead of imagining the worst outcome, try visualising how you want to be during this time.
- Ask yourself: “How would the ‘brave me’ handle this scan day?”
- Picture yourself grounded, breathing, calling a friend, holding a worry stone — and continuing, even with fear in the background.
Create a ‘Scan Day Ritual’
- Rituals create predictability in uncertainty.
- Choose a calming routine: wear a special bracelet, write a morning note, go for a walk, or light a candle before/after the scan.
- These small actions can bring comfort and a sense of control.
Give the Anxiety a Character or Name
- Try giving your anxiety a silly name or image (e.g., ‘Buzzing Brian‘, Butterflies Brigade’, ‘Overthinking Octopus’, ‘Worry Whirlwind’).
- This helps you notice the anxiety without letting it take over.
- Say to yourself: “Oh, there’s Buzzing Brian again, always loud before a scan.”
You don’t have to be fearless. You just have to keep showing up with care, even when fear is riding beside you. Let your values—not your fear—guide your next step.