Ever since I started struggling with anxiety, waiting rooms have been one of the biggest triggers. Everything about the situation is uncomfortable, starting with the awkward silence, to the nervous energy and the close proximity to strangers. I don't think there is anybody who actually likes them. But, how do you deal with anxiety in a waiting room?
In an ideal situation, I would bring a close friend or family member with me. That gives me someone to talk to, someone to distract me and keeps me further away from strangers. Talking about things always helps but having support is immeasurable. It's always easier to go through difficulties when you have someone next to you, supporting you.
Now, it's not always possible to have someone with you, so these few tips are the ones that I've tried when I've been by myself.
Phone Apps - This doesn't always work for me but for a lot of people, it does help. Play games on your phone, scroll through social media, text your friends, etc. Your phone offers you an escape into a different world and can take your thoughts away from the waiting room and the anxiety.
Reading Signs - In waiting rooms, there are usually a lot of signs around or TV's with adverts. I spend some time reading them and watching the infographics go by. It helps divert my thoughts, even if only for a few seconds. Those seconds add up into minutes and hopefully before too long, you are called to your appointment.
Fidget Cube - It's a more recent investment of mine, but I can say it's tried and tested with me and it's a great way of channelling the anxiety. Rather than sitting there awkwardly, you can fidget away without having to actually think about anything.
Changing My Posture - I always keep repositioning myself when feeling anxious in a waiting room. Firstly, I try to get comfortable to trick my brain into feeling we are relaxing. If that doesn't work, I'll shift my wait as if I'm about to get up and go (which is another attempt at tricking my brain that we are running away even though we are sitting). Moving about in the seat just allows me to not feel stuck or completely trapped.
Counting - I usually count and tap my fingers, basically like counting to ten. It gives me something to focus on by diverting my thoughts, but also adding in soothing tapping. You can do it however you want, but it is a subtle way to keep your thoughts occupied and your hands busy while waiting.
Listening - This is a form of grounding but I do find it is entirely dependent on the situation in a particular waiting room. Say, for example, it's incredibly silent and all you can hear is the occasional cough, that'd heighten my anxiety so I try to not focus on the sounds. However, if there is stuff going on around you like people talking, music playing, etc. then try to focus on those sounds.
Slow Down - If you get a form to fill in, I've learned to really take my time filling it in. I used to rush as that would help me get the anxious energy out but then I'd be sat there doing nothing and with no distraction. Now I make sure to just take it slowly.