If you've ever felt anxious in a waiting room, you're certainly not alone. And it doesn't have to be a doctor's office, though that's a particularly common anxiety-inducing situation. Waiting for your car to be serviced with no idea when it'll be ready, or sitting in a crowded restaurant lobby can trigger the same feelings of nervousness, physical discomfort, and the urge to escape.
So what can you do to survive these stressful waiting situations? Here are some practical strategies to help you through.
Having a trusted family member or friend with you can help you feel less alone and ease that trapped feeling. Their soothing presence is comforting, and if you need to step out for air or use the restroom, you won't worry about missing your turn—someone will know where you went.
They can also serve as an advocate if you're waiting for a medical appointment.
Can't bring anyone and worried about missing your name being called? Leave a note with the receptionist: "[Your name] will return shortly. Stepped out to the restroom." This happens more often than you think, and receptionists understand.
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. Consider bringing:
Just let the receptionist know you'll need a visual cue when called if you're wearing headphones.
Remember—this will not last. This moment is temporary. Although it seems like time has slowed and your entire life has come to a halt in this uncomfortable moment, time is actually moving along at its regular pace. Tomorrow, this will be long past.
Envision being on the other side of this experience. Try to feel in your body the relief you'll experience then.
You can also practice visualizing a "safe space" beforehand so you have somewhere to "go" mentally when anxiety strikes. Take a deep breath and envision yourself in your favorite place in nature or perhaps your favorite fictional realm. Feel the comfort and calm that this place brings you.
Learn more: Try these relaxation techniques
Breathing techniques are effective, but trying them for the first time when you're already stressed can be—well, even more stressful. Practice any breathing exercises 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 comes from knowing you've done this before and felt how it calms your body and mind.
Learn more: A breathing exercise to try when you feel anxious
Self-compassion for how you feel in this moment can go a long way toward enabling that deep breath and opening the pathways to feeling calmer. Positive self-talk is a powerful coping tool for stressful situations, and without it, reducing your anxiety becomes much harder.
Instead of: "Why do I always feel so nervous? I should be able to deal with this. I hate that this happens."
Try thinking: "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. Nature media in waiting rooms and clinical settings has been proven to help reduce anxiety. But if you're stuck in a standard, windowless room without any plants or nature videos, you'll be glad to have your own at the ready.
Save photos on your phone of beautiful natural landscapes or plants you find calming. Scrolling through these images can help reduce blood pressure and increase feelings of calm.
A 2024 systematic review and meta-analysis found that watching videos of animals, birds, or aquariums had a positive impact on the pre-treatment stress and anxiety of patients waiting 20 minutes or more to undergo a medical procedure. Keep a fun animal video ready to watch!
Waiting room anxiety is common in our fast-paced world, but effective tools exist to help manage it. The more you successfully use these strategies, the easier it will be the next time you find yourself in a waiting room.
If you've tried these techniques and are still experiencing significant difficulty, consider speaking with a therapist about additional ways to reduce your anxiety. Professional support can make a real difference in managing waiting room anxiety and anxiety in general.
