How to Cope With “Scanxiety”: Tools and Advice From a 25 Year Old Cancer Patient

Something they don’t tell you when you finish your cancer treatment is that the testing and monitoring never quite ends. You’ll still have to go in for scans every three months, which will then jump to six months and finally every year. And the fear — otherwise known as “scanxiety” — doesn’t get easier no matter how long you’ve been in the clear from cancer. It’s like an endless cycle.

I’ve been through so many scans throughout the decade since my first diagnosis that I can no longer keep track — and every one of them feels just as scary. One questionable thing looks off and my whole world shatters again. This fear is a universal experience that every cancer patient and person with a chronic illness must face. No one quite gets it unless they’ve been through it. Now that I’ve unfortunately become a pro at PET and CT scans, I’ve become passionate about finding ways to cope with “scanxiety” in some healthy ways. Read on to learn more about some skills I’ve utilized when it comes to going to scans along with some input from psychologists, an MRI/CT technologist and other cancer patients.

1. Write down what emotions you are experiencing

   

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Sometimes it may not be your first thought to write about whatever is bothering you, but in reality, it may be the thing you need most. Every time I do end up journaling or even just writing in my phone notes app, it does end up taking a weight off of my shoulders, especially before a scan. Getting the fears out on paper, allows me to let it all out without keeping it bottled up inside. Oftentimes, I will just rant about how much I hate cancer and how I have to keep getting scans for the end of eternity, but somehow it always helps even if it’s just a little bit. Plus, it stops me from talking to ChatGPT or Google to discuss my possible symptoms or fears, which is always a bonus.

Here’s what others shared:

• “Whether it’s through journaling, voice notes, or narrating the anxious ‘character’ in your mind (think Nervous Nora or Doomsday Dan), externalizing fear helps you witness your thoughts without fully embodying them. It creates a bit of space — and that space can help you recognize: this is something I’m experiencing, not something I am. That psychological distance is important. It’s often easier to navigate discomfort when we’re witnessing it, instead of being swept up by it,” Anahita Kalianivala, PhD, Owner at Alcove Mental Health

• “What would help me cope was writing — grounding myself in the fact that I loved life and was a fighter. Should anything have been on the scan, then I knew what I was willing to do to win (again),” Stacey Marler

• “I make it a point to journal out my feelings prior to the scan and after. That truly does seem to help calm me and get all of my scary feelings out so they aren’t swirling in my head,” Cathy Kincaid Angel

• “I think writing it out and writing my fears really helped me because it helped me comprehend why I had so much anxiety about it versus letting my thoughts take over,” Camila Quino

2. Practice mindfulness exercises or grounding techniques

   
   

The morning that I have a scan or any testing I always listen to a guided meditation that is usually five minutes or less. (Shout out to my aunt for recommending me Insight Timer.) Even if it’s only a couple minutes, it allows me to ground down into the present moment and feel a little more optimistic. Since I also haven’t been able to do the physical practice of yoga, mediation helps me to connect to my “yogi mindset” even if I can’t really do movement.

Aside from mediation, another grounding technique that I’ve learned throughout the years that helps when I feel overwhelmed in a scan machine — or really anywhere — is just to literally close my eyes and take a few deep breaths. Somehow it always calms me down even when I literally want to jump off of the scanning table.

Here’s what others shared:

• “Deep belly breathing, orienting exercises (naming things you see, hear, feel), and self-holding practices can signal safety to your body. I encourage clients to practice these before the appointment so they’re familiar when stress peaks,” Christina Kantzavelos, LCSW, Psychotherapist and Writer

• “I do transcendental meditation everyday so that helps a ton to alleviate the anxiety day of,” Daphne Ortiz

• “What’s helped me most with ‘scanxiety’ has been grounding practices that give me a sense of agency in moments that feel out of my control, that bring me back to center, back into my body. This includes breathwork, somatic techniques like orienting or tapping, and permitting myself to not be okay,” Christina Kantzvelos, LCSW, MSW, MLIS

3. Distract yourself with self-care before and after the scan

   

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I have to be honest, I’m not so great at writing my thoughts down all the time or practicing mindfulness 24/7. But one thing I’ve become really good at — in both a positive and negative way — is distracting myself. One of my favorite things to do the night before a scan is literally to avoid my thoughts by watching reality TV (mostly Jersey Shore) and playing the NYT games or Wordscapes. It’s become my own form of therapy since cancer has taken up the majority of my past year. Another thing I often do is listen to Taylor Swift and just dance around my room. Everyone has their own version of self-care and what feels good to them. So listen to what you want to do. It doesn’t have to be working out or mediation. It can literally just be watching TV — and that’s totally OK.

Here’s what others shared:

• “What helps me deal with the uncertainty and ‘scanxiety’ is living in the present, listening to 90s country music and eating lots of gummy bears. I wish I had something more eloquent to share but truly what comes down to it is just distracting myself with the things I love and leaning on my friends and family when I need to,” Kayla Sadowsky

• “I would try my best to distract myself by watching a series or journaling and talking myself down,” Camila Quino

4. Talk to a close family member or friend

Having a support system around you is everything during treatment — but also when you’re done as well. Like I said, the scans never really stop so it’s nice to talk to your friends or family about the scariness of it all. One person I always know will relate to me is my friend Camila, who has also been through cancer treatment multiple times. It’s nice to just know that she gets it. So I recommend finding a “cancer buddy” — someone who knows exactly what you’ve been through and how much it sucks.

Here’s what others shared:

• “Have a ‘holding space’ buddy: Someone who knows when your scan is and checks in afterward, without needing details unless you want to share. Just the act of being witnessed makes a huge difference,” Christina Kantzavelos, LCSW, Psychotherapist and Writer

• “I talk with a friend/husband who are in my ‘circle’ that I created around these journeys. … It’s a lot of thinking positive and having a support system of people around you. The one thing that stood out to me that was quite soothing, is I noticed several friends reach out to me the morning of a scan or any test or surgery I had to have. … I found it surprising and empowering to hear from them … it made me feel like I was not alone,” Daphne Ortiz

• “I don’t have a secret weapon against [scanxiety] other than asking my friends and community to pray over me as soon as I have one scheduled,” Cathy Kincaid Angel

5. Reward yourself with something you love after the scan

   

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Something I’ve found helpful when it comes to dealing with “scanxiety” is having plans for after the scan. Either I’ll get lunch from somewhere I love or maybe make plans to see a friend later. It helps when I have something to look forward to other than just going to the scan, going home then sitting in my room staring at the MyChart app until my results appear. It’s hard having to deal with scans so reward yourself. You deserve it.

Here’s what others shared:

• “Whether it’s a walk, a favorite meal, or a call with a trusted friend, having something planned helps reclaim a sense of control,” Mark Henick

• “I also try to schedule something gentle after scans, whether it’s a walk in nature or a call with someone who just listens without trying to fix it,” Christina Kantzavelos, LCSW, Psychotherapist and Writer

6. Stay off your phone/Google

I’m definitely guilty of turning to Google or ChatGPT whenever I’m freaking out about anything cancer related. I end up spending hours searching things and feel so much worse after. I always think it’s going to reassure me or tell me it’s going to be OK, but it never does. You’re just going to keep searching around for validation that you’ll never find. The truth is you don’t know how it will turn out. That’s terrifying, but it’s true. It’s out of your control though. The only thing that is in your control is putting down your phone and living in the present. That’s all you can really do. If anything, maybe reach out to your doctor if you have something that’s bothering you because Google is just not going to do it for you.

Here’s what others shared:

• “Too much Googling can feed anxiety and rarely offers clarity. Choose one or two trusted sources and stick with them,” Mark Henick

7. Wear or bring something you cherish to the scan

   
   

Евгений Шухман/Pexels

I know most times in scans you have to take your jewelry off before it, but every time I go I always still wear my favorite “C” necklace and all my bracelets until the very last minute. They’ve always been my good luck charms and I don’t ever really like to change anything up. Also, pro tip, as long as you’re not wearing anything metal on your clothes, you can usually keep them on, which honestly helps me feel a bit better than wearing a hospital gown. Whether it’s your lucky shirt or a stuffed animal, bringing it with you to help you feel safe is a great coping mechanism.

Here’s what others shared:

• “Give your nervous system something familiar and grounding. This could be wearing a specific piece of clothing, bringing a calming object, or scheduling something after the appointment. Ritual creates safety,” Christina Kantzavelos, LCSW, Psychotherapist and Writer

8. Ask for music or ear plugs during the scan

When I was going through my radiation treatment, something that really helped me was the fact that I got to choose my own music. I listened to only Taylor Swift and One Direction, the two artists that I know always make me feel sane. Like, how can you not listen to “They Don’t Know About Us” and not feel better? Don’t be afraid to ask for whatever music that makes you feel calm. Even though not every scan lets you listen to music, most technicians will also at least have ear plugs, which is at least a better option to listen to the annoying sounds of the machine that are kind of triggering.

Here’s what others shared:

“You can have an option of music. The music I suggest is something calming and relaxing. No Tina Turner or any rock, something that’s really relaxing,” Chaundria Singleton, MRI and CT Technologist

9. Picture yourself in a safe space during the scan

   

   Trinity Kubassek/Pexels

When I’m in the scanning machine, after taking a few deep breaths and closing my eyes, I’ll often think of a place in my mind that makes me feel happy. It’s usually at the beach running around with my dogs and my family. I’ll think of good memories that I have so I don’t feel trapped in a machine even though I physically am. Allow your mind to take you wherever you want it to go and pretty soon, before you know it, the scan will be over.

10. Sent boundaries around finding out the results

Even though getting through the scan oftentimes isn’t that bad, waiting for the results can feel neverending. You just want confirmation that you’re OK, but meanwhile the doctors always take their sweet time giving you any answers. It feels hard to go on with your life when you don’t know if your life is going to all the sudden change at the drop of the dime once again. It’s a pain I wish upon no one. But something I’ve found helps is preparing myself for when the results do come. If the results show up on MyChart, I’ll always wait to open it until I’m with someone and not by myself. I also make sure that I’m in a safe environment where I feel emotionally ready for the news. I know there’s not much you can do about what the results say, but you can change how you go about learning them.

Here’s what others shared:

• “Especially with portal-based systems that alert patients before providers have a chance to call, it can help to make a plan before the results arrive. Do you want someone with you when you read them? What kind of environment will feel most supporting — quiet and private, or connected and held? … These decisions aren’t about doing it perfectly — they’re about showing your body that you’re paying attention. That you’re willing to meet its needs with care. And that you do have a say in what feels most supportive, even when so much is uncertain,” Anahita Kalianivala, PhD, Owner at Alcove Mental Health

• “The waiting period can often feel harder than the results themselves, so having rituals that anchor me during that time has been essential,” Christina Kantzavelos LCSW, Psychotherapist and Writer

  
  

Ultimately, even though it’s hard to see at times, scans are created to help people get the information they need so they can get the proper care.

“Understand what imaging is. We’re not some big, bad machine that just wants to take images of broken bones,” Singleton, an MRI/CT technologist, said. “We assist in helping doctors to see what blood tests can’t see. We’re able to give doctors tools to help you get better. We’re able to help them diagnose properly. … I just encourage people, don’t be afraid of it because it can actually be your friend and help doctors to give you the best care [and] pick up things a lot faster."

It may be scary to not know what’s going to happen, but it’s better to know the truth about your health. Plus, most times it’s actually OK. The fear is mostly in your mind, which is why the coping mechanisms are so useful to get through “scanxiety.” But even when the scans haven’t turned out great for me, at the end of the day I’ve always been grateful for knowing so then I can get help faster. In a lot of ways, getting scans has saved my life — even though I still hate them.