When Anxiety Makes You Avoid the Doctor

You know you should make the appointment. You’ve probably already Googled your symptoms. You might have even opened your patient portal, hovered over the “schedule” button, then closed the tab and told yourself, maybe next week.

This isn’t laziness. It’s not denial. It’s fear dressed up as avoidance.

When your nervous system is already overloaded, the idea of letting a stranger run tests on your body—or worse, give you news you didn’t ask for—can feel like too much. You’re not broken for feeling that way. But you don’t have to stay stuck there either.

Here are high-level mindset shifts to help you move through the fear without letting it control you:

1. Get curious, not catastrophic
Anxiety rushes to worst-case scenarios. Your job is to interrupt the spiral. Replace what if it’s something serious with what might I learn that helps me feel better. Curiosity creates forward motion. Catastrophizing shuts it down.

2. Break the task in half
You don’t have to go to the doctor today. You just have to call. You don’t even have to call. You just have to write down your questions or symptoms. Make the next move smaller than your resistance.

3. Decide when you're showing up for yourself—not if
Don’t wait to “feel ready.” Instead, pick a date. Put it on your calendar like you would for someone else you respect. You’re showing up because you deserve answers, peace and a plan. Not because you want drama. Not because you’re being dramatic.

4. Make your future self your reason
Imagine you’ve gone to the appointment. You asked the questions. You got clarity. You’re walking out of the building—not with dread, but with direction. That version of you is lighter. That version of you is proud. Give her what she needs.

5. Choose a provider who makes you feel human, not rushed
Part of the avoidance might be about them, not you. If you’ve felt dismissed, talked over or rushed in the past, it’s normal to want to avoid that again. It’s not dramatic to want care that feels safe. Ask around. Read reviews. You’re allowed to be selective.

6. Let someone support you
This doesn’t have to be a solo mission. Text a friend. Ask them to help you schedule. Send a voice note after the appointment. Say, “Hey, I’m doing something that feels big and I just need you to know about it.” Accountability can feel like comfort.

7. Don’t wait until you’re in crisis to feel “worthy” of care
You don’t have to be bleeding, broken or begging for help to get attention. Your concern matters. Your body deserves to be heard before it starts screaming.

Avoidance is a protective strategy. But long-term, it keeps you in the dark. Light is where healing happens. Take the smallest step that brings you closer to the truth. You don’t need to feel brave. You just need to move.