Sensory tools and grounding techniques, such as fidget toys or sketch books, and focused breathing or soothing self-talk, can help calm your waiting room anxiety.
If you’ve ever felt anxious in a waiting room, you’re certainly not alone. And it doesn’t necessarily have to be a waiting room at a doctor’s office, though that’s a particularly common anxiety-inducing situation.
Waiting for your car to be fixed with no idea when the mechanics will actually finish, or even sitting in a waiting area at a crowded restaurant, can trigger feelings of nervousness, physical discomfort, and the urge to flee.
So, what can you do to survive these stressful situations of waiting? Here are some tips to help you through.
Having a trusted family member or friend with you can help you feel less alone and ease that feeling of being trapped. Not only is their soothing presence comforting, but if you have to step out for some air or use the restroom, you can do so without worrying that no one will know where you went if you’re called.
They can also serve as an advocate if you’re waiting for a medical appointment.
Can’t bring anyone with you and worried that if you have to duck out to the restroom, you’ll miss being called? This happens more than you think. Bring a sheet of paper with “[your name] will return shortly. Stepped out to the restroom” and leave it with the receptionist.
Having something to focus on besides the act of waiting is immensely helpful for redirecting your attention, engaging your senses, and reducing your heart rate. Bring a book or magazine to read, a sketchbook to scribble in, a quiet fidget toy, or chewing gum, for example.
If music calms you, bring headphones; if it stresses you, wear earplugs or noise-cancelling headphones. Just let registration know you’ll need a visual cue when called.
Remember, this will not last! This is temporary, and although it seems like time has slowed and your entire life has come to a halt in this uncomfortable moment, time is really moving along at its regular pace.
Tomorrow, this moment will be long past. Envision being on the other side of it and try to feel in your body the relief that you’ll feel then.
You can also practice visualizing a “safe space” beforehand so that you have somewhere to “go” in your mind when you get there. Take a deep breath and envision you’re in your favorite place in nature, or maybe your favorite fictional realm. Feel the comfort and calm that this place brings you.
Breathing techniques are all well and good, but if you’re trying them out for the very first time when you’re stressed, it can be, well, even more stressful. Practice any breathing techniques you want to use in the days before you’ll be in a waiting room.
Once you’re there, you’ll have the confidence that you’ve done this before, and you’ve felt how it calms your body and mind.
Having self-compassion for how you feel in this moment can go a long way to enabling that deep breath and opening the pathways to feeling calmer. Positive self-talk is a powerful way of coping with stressful situations, and without it, it will be a lot harder to reduce your anxiety.
Instead of “Why do I always feel so nervous? I should be able to deal with this. I hate that this happens,” try thinking to yourself something like “This is hard, but I’m not alone. I’m here for myself, and this will be over soon. I’m stronger than I think. And I’m not truly trapped, I can choose to get up if I really need to.”
Greenery, that is.
Save photos on your phone to scroll through of beautiful places in nature, or even just of plants that you find beautiful. This can help reduce blood pressure and increase calm.
In a 2024 systematic review and meta-analysis, watching videos of animals, birds, or aquariums was one of the things that had a positive impact on the pre-treatment stress and anxiety of patients waiting 20 minutes or more to undergo a medical procedure. Have a fun animal video at the ready!
Waiting room anxiety is a common thing people face in our current world, but there are tools to help. The more you use these tools successfully, the easier it will be the next time you find yourself in a waiting room.
If you’ve tried these tools and are still having an extremely difficult time, consider speaking with a therapist about ways to reduce your anxiety.