Overcoming Needle Anxiety: 5 Tips for Students Getting Your Flu or Covid-19 Vaccine

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Getting vaccinated is one of the best ways to protect yourself and those around you, but for some students, the thought of needles can trigger serious anxiety. If this sounds familiar, you are not alone. Studies show that up to 1 in 4 adults have significant fear of needles. The good news is that needle anxiety is manageable. With some coping strategies, getting your flu or COVID-19 vaccine can be easier. 

Here are five ways to lessen vaccination anxiety. 

1. Prepare Ahead of Time

Uncertainty often increases fear. If you are attending one of the on-campus clinics in the Mitchell Hall atrium, you can expect a straightforward process: arrive at the atrium, complete check-in with staff or volunteers, and then receive your vaccine. Afterward, students remain in the same space for about 15 minutes of observation, which is a standard precaution. Knowing that the injection itself lasts only seconds can help reframe the experience as brief and manageable. International students who are new to the local healthcare system should feel free to ask questions at any point, as clinic staff are experienced in supporting first-time visitors. All students are welcome to do the same and preparing a few questions in advance can be a useful technique to reduce anxiety and make the experience feel more manageable.

2. Use Relaxation Techniques

Simple relaxation tools can lower anxiety. Try slow, deep breathing by inhaling through your nose and exhaling through your mouth. This not only distracts your mind but also helps your body release tension. Some students find progressive muscle relaxation useful, while others prefer visualization, such as imagining a calm environment like a beach or park. If you prefer guidance, the video below demonstrates simple breathing and relaxation techniques you can practice before or during your appointment. Following along can make it easier to find what works best for you.

3. Bring Support

A supportive presence can make a big difference. If permitted, bring a friend, roommate, or someone else to support you. Talking with someone you trust while you wait can reduce fear and just knowing they are nearby providing reassurance.

4. Distract Yourself

Distraction is an effective tool to shift attention away from the needle. Create a playlist of upbeat songs, watch a video on your phone, or chat with staff or volunteers.

Looking away from your arm during the injection is recommended; focusing on something else helps reduce both discomfort and anxiety.

5. Communicate with Staff

Always let clinic staff know if you are feeling anxious. Healthcare professionals are trained to assist patients with needle fears and can adapt their approach, such as guiding breathing, offering shot blockers, or engaging in conversation to distract you. Speaking up ensures that you receive extra support tailored to your needs.

Finally, keep in mind that feeling nervous is okay and very common. What’s important is that you don’t let fear stop you from taking care of your health. While the injection itself takes only a short time, it is understandable that it can feel daunting if you are anxious about needles. The important thing is that support and coping strategies are available to help you through it, and the health benefits of vaccination last much longer. These strategies can make the vaccination process much easier on yourself.

Many students who once felt anxious about getting a vaccine have found that these techniques really do help. Each time you overcome your anxiety, it tends to get a little easier. So, when your next flu clinic or COVID-19 booster clinic comes around, take a deep breath and remember that you’ve prepared for this moment. You’re taking a positive step to stay healthy and protect those around you, and that’s something to be proud of. You’ve got this! 

To schedule a vaccination appointment with Student Wellness Services, please click here.

References

1. Anxiety Canada – 7 Strategies for Dealing with Needle Fear and Anxiety. Anxiety Canada website. (Accessed 2025) – anxietycanada.com

2. Centers for Disease Control and Prevention (CDC) – Needle Phobia (Easy-to-Read). CDC Disability and Health, updated Apr 4, 2025. Cdc.gov https://www.cdc.gov/

3. Queen’s Student Wellness Services – Student Wellness Services (for clinic information and support resources). Queen’s University. https://www.queensu.ca/studentwellness/