Many people are afraid of doctors.
To be more specific, they’re afraid of going to the doctor. After all, what if you get bad news? What if you find your health is depleting? What if you have to go through all kinds of tests, getting pricked and prodded for something you never saw coming?
In the Black community especially, there is a level of mistrust – and for good reason. Oftentimes, doctors don’t receive the cultural sensitivity training they need. Moreover, many doctors are seeing numerous patients, and this can oftentimes lead to missed or overlooked issues and concerns.
Simply put, mistrust and discomfort in medical settings are not uncommon. Many Black patients may also lack adequate healthcare access, so when they do visit a doctor, it’s not the experience that others have.
Fortunately, there are plenty of ways to ease those nerves. If you or someone you know absolutely hates going to see the doctor, here are six common-sense strategies for overcoming that ‘White Coat Syndrome’…
1. Establish a Patient-Doctor Rapport
White Coat Syndrome refers to increased anxiety when seeing the white coat of the doctor. This, in turn, can lead to increased pulse and blood pressure, which may lead to misdiagnoses and false assumptions. After all, if the only time you’re ‘hypertensive’ is at the doctor, then you don’t actually have hypertension!
The good news is, that you can quickly overcome some of these issues by getting to know your doctor. Take, for instance, a typical doctor visit. What are you looking for? Who would you trust? What kind of questions and concerns do you want your doctor to pose? What kind of demeanor makes you feel relaxed and trusting?
Your priority will probably be finding a doctor who understands the Black lived experience and community at large. You can look for online resources with patient reviews to hone in on such a physician.
Secondly, try to be as open as possible. What is said in the doctor’s office stays in the doctor’s office. Let your doctor know of previous negative experiences with other healthcare professionals. Be honest. Let your doctor know if you don’t understand what he or she is saying, or why.
In some cases, you can even schedule a ‘meet-and-greet’ where you have a very surface-level consultation with a new doctor. This can give you an idea of the doctor’s style and approach, and let you know if you want that doctor to be your doctor.
RELATED: Study: Black Patients Live Longer When Connected to Black Doctors
2. Learn to Relax!
It’s often easier said than done, but with a few science-backed techniques, you can be well on your way to a happier, calmer, more appreciative patient.
If you find your heart rate and blood pressure spike when taken at the doctor’s, consider the physiological reasons why.
Begin by slowing your breathing. Take deep breaths, inhaling for a four-second count and holding for four seconds. When you exhale, draw it out for four seconds as well.
You can also work on loosening your muscles. Do this by slowly tightening your muscles and then relaxing. With practice, you can go through each muscle group in your body, whether it’s your jaw, upper body, abdomen, legs – you name it!
Also, consider mindfulness. Try to stay present, even using apps on your phone or ambient noise recordings to meditate in the moment. You can even add visualization to the mix, picturing your ‘happy place’ on a beach, in a cabin, or at home all cozy beneath the covers.
The trick in all this is to remove yourself from the negative emotions you’ve associated with the medical setting. While you may be there physically, you can surely change how you feel internally.
3. Rely on Support Systems
We can all use a helping hand.
If you have negative feelings of anxiety and mistrust associated with doctors’ offices, bring a friend or family member. Not only will they be your moral support, but they can also pose important questions to your doctor. Sometimes, they may even be happy to jot down notes for you so you don’t miss a beat!
Support also comes in the form of community groups and organizations. These can range from online forums where you never meet a person face-to-face to in-person groups and coalitions.
Wherever people with similar experiences and feelings exist, you can find a community that cares.
Finally, look for advocacy. Advocates are essentially representatives who work on behalf of organizations and networks. They may be paid professionals or veteran volunteers, but what they do is all the same. It’s all about promoting Black healthcare equity. They’ll be happy to help you find medical resources so you can find the empathetic, caring, reputable doctor you deserve.
4. Educate Yourself
The last thing you want to do is walk into your doctor’s office knowing nothing.
While you’re not expected to be an expert, you should at least know a little bit about any health issues of concern. At the very least, you should have a basic understanding of any issues bothering you. Think of possible conversations beforehand, do a little background research, and question things you don’t understand.
Your doctor will probably be impressed you did your homework!
Remember, knowledge is power – so seize your power. When conducting research, look up common health conditions in the Black community, like hypertension, diabetes, and sickle cell disease. Write down important issues you want to address, or even general topics that leave you curious.
And finally, try to gain a grasp of certain medical terms. This will not only help you understand what your doctor is saying, but also give you more confidence as you don’t feel so lost and uninformed.
At the end of the day, White Coat Syndrome often stems from fear of the unknown. But when you have a firm understanding of basic medical issues and terminology, a lot of that fear will dissipate.
5. Self-Advocacy
We already mentioned advocates, but sometimes, the best advocate for you is you.
For Black patients especially, who disproportionately face unconscious biases and healthcare discrimination, being your own advocate can go a long way.
And it’s not hard at all. First off, be assertive. Stay polite, but stick to your beliefs, concerns, and preferences. If you have a serious symptom that the doctor seems to dismiss, hold your ground and voice your issue.
Also, look for clarification, especially if medical terminology has you confused. If you don’t appreciate or value your doctor visits – don’t hesitate to seek a second opinion.
By documenting your symptoms, medications, and health changes, you can get the most out of your doctor visits, ensuring your health and well-being receive the professional attention they deserve.
RELATED: How To Rebuild Trust With Doctors After A Misdiagnosis
6. Monitor Your Health at Home
Last but not least is at-home health monitoring.
If this sounds daunting, don’t stress. It’s actually quite simple and will easily become part of your daily routine, just like brushing your teeth or taking a shower. It’s also a great way to stay informed and head to the doctor’s with confidence, knowing you’re on top of things.
Stick to the basics. Use a blood pressure monitor to understand how and when your blood pressure changes. If you have a risk of diabetes or have diabetes, definitely use a glucose monitor as well. And don’t forget to step on that scale! Checking your weight regularly (not obsessively) can help you notice trends and make changes to your diet and exercise routines.
Thanks to modern tech, you can even use symptom tracker apps to help. They’ll make it easy to follow through on medication usage, symptom recordings, and overall health and wellness progressions.
By incorporating the six strategies outlined in this article, you can make White Coat Syndrome a thing of the past. Don’t sweat the doctor’s office. Change your mindset, get informed, and see health and wellness as a process you can control.
Your life will be so much better for it!
