As COVID-19 vaccines are becoming more accessible, I am seeing an increase in anxiety among clients in regards to shots, needles, and medical environments. Some people are nervous about the pain, the thought of something entering their body, or even the post-symptoms they may experience. Here is a list of coping skills to help decrease your vaccine anxiety:

Have someone you feel safe with on the phone or facetime with earphones in when you are in the building and getting the vaccine.
Bring fidget toys - stress ball/rocks/clicking a pen/key chains.
Listen to music or a podcast in your earphones starting when you leave the car. This is very regulating for any kind of dissociation or rumination.
Bring a book to read. This is mainly helpful if there is wait time before or after the vaccine.
Tell the person giving you your vaccine that you are anxious and need "X". "X" is where you insert whether you want them to just be aware that you will be on your phone to distract, or if you need them to walk you through every part in detail, or need them to distract you with conversation. You get to choose what kind of behavior you want from them while administering. They are there to help!
Bring a water bottle with cold water and ice and drink it often. Coldness regulates our reptile/anxious brain.
State a safety affirmation over and over i.e. "I am safe" or have the person you are on the phone with state “You are safe.”
Deep breathing in and out to the count of this shape gif. Having something visual along with physical is most helpful because it includes more senses.
Mindfulness - name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste. Make it a game like eye spy if needed.
Do the ABC’s. Pick a category and name something that starts with each letter of the alphabet. I like to use food or animals as my category.
Try “butterfly taps.” This is where you cross your arms and rest your hands on your upper chest almost to your shoulders OR on your upper arms. Take turns tapping each hand on your chest over and over.