Audios for Exposure Practice

One of the best things you can do to overcome needle phobia is to reverse the urge to avoid and engage with the topic safely. With the help of Dr. Wassarman, we’ve put together a compilation of audio imaginal exposures of people receiving vaccines. Exposure practice breaks fear into smaller, more manageable steps so the brain can rewire its automatic fight-or-flight response to needles and learn through experience that needles (while unpleasant) are safe. At each step, if you stay with the situation long enough, your anxiety starts to become less powerful. This is because anxiety takes a lot of energy and at some point it “runs out of gas.” The longer you face something, the more you get used to it and the less anxious you will feel when you face it again.

Importantly, the goal of exposure practice is not to get “rid” of anxiety. For people with needle phobia, needles are extremely unpleasant, period. However, repeated exposure that you are directing leads to increased confidence that you can handle the surges of anxiety triggered by needles. Over time your body learns, “I'm in control and I can survive this.” In other words, the focus is less on eliminating anxiety but on allowing you to tolerate the anxiety as you take charge and move towards values-based actions like accessing healthcare. Go at your own pace, and start with something easier if imaginal exposures feel too overwhelming at first. After practicing exposure, ground yourself using a relaxation strategy and reward yourself for your hard work!

NOTE: If you have a history of fainting, consult your doctor before practicing exposures that could lead to lightheadedness or fainting. If you are concerned about fainting, consider having a friend or family member nearby and/or practicing exposure with the guidance of a trained CBT exposure therapist. Applied tension is a practice that can reduce symptoms of lightheadedness and fainting.

Audio Imaginal Exposures for Needle Phobia

Audio: Getting the Covid-19 vaccine at a doctor's office

Audio: Getting the Covid-19 vaccine at a drive thru site

Audio: Getting the Covid-19 vaccine at a pharmacy

Audio: Exposure to the words "shot," "needle," "injection"

For more tips on practicing exposure, you can download this handout. These materials are for educational purposes only and are NOT intended to replace or serve as therapy.

Disclaimer

Information being provided on this website is general in nature and is not intended to replace or serve as therapy. Should you be experiencing emotional distress, it is encouraged that you contact your doctor to locate a mental health professional in your area. Seek immediate help if you are experiencing thoughts of harming yourself or others at your nearest emergency room.