Applied Tension Technique For People Who Faint at the Sight of Blood or Needles
Applied Tension Technique
For People Who Faint at the Sight of Blood or Needles
Most people feel a bit uneasy when they see blood or have to get a needle. However, for some people seeing blood or needles causes them to faint or to feel like they will faint. It is very rare to actually faint from anxiety, unless you have this problem. If you tend to faint when you get an injection or have blood drawn you can benefit from learning a simple technique that will help you prevent fainting or speed up the recovery time if you do faint.
Why do some people faint at the sight of blood or a needle?
Fainting is due to a sudden drop in your heart rate or blood pressure. When we are anxious, our heart rate and blood pressure actually go up. This is why it is so rare to faint when you are feeling anxious. However, some people with a fear of blood or needles experience an initial increase and then a sudden drop in their blood pressure, which can result in fainting. This drop in blood pressure is called the vasovagal response, and it is only a small minority of people who have this response at the sight of blood or needles. The good news is that there is a way to stop this response and keep yourself from fainting.
In most cases, fainting is harmless. The sudden drop in blood pressure that results from the vagovasal response is not dangerous or life-threatening. However, it is important that you discuss your fainting with a doctor before using this technique or exposing yourself to situations (such as needles or blood) that could cause fainting.
The Applied Tension Technique1 is a strategy developed to help prevent fainting or help people recover faster if they do faint. The technique involves tensing the muscles in your body, which then raises your blood pressure. If your blood pressure increases, you are less likely to faint.
HOW TO DO IT
Sit in a comfortable chair and tense the muscles in your arms, legs and trunk for about 10 to 15 seconds. You should hold the tension until you start to feel a warm sensation in the head. Then, relax your body for 20 to 30 seconds. Repeat 5 times!
TIP: When you relax your muscles after tensing them, the goal is not to get completely relaxed, as this will cause your blood pressure to drop. Rather, the goal is to let you body return to a normal state (not overly tense or completely relaxed).
It is important that you practice this strategy several times a day for at least a week.
USING IT WITH EXPOSURE EXERCISES
After you have practiced this technique for at least a week, you can start using this strategy when doing exposure exercises to blood and needles. See modules on Specific Phobia and Facing Fears – Behavioural Exposurefor more information.
Tense & Relax! If you tense your arm when you are receiving a needle, it can be more painful. Try to relax the arm that will be receiving the needle, while tensing the other parts of the body. However, this can be difficult to do, so it’s important to practice this strategy before going to get a needle. Alternatively, you can use the tension technique before and after getting a needle, but try to release the tension in your body when you actually get the needle.
Warning! If you develop a headache when trying the applied tension technique, try to reduce the level of tension or the frequency of practices.
Warning Signs! It can be helpful to learn to recognize the early signs of your blood pressure dropping, such as feelings of lightheadedness. Try to use the tension technique as soon as you start to experience those sensations.
Practice! Even though this strategy sounds simple it takes practice to be helpful!
1 The Applied Tension Technique was developed by Lars-Göran Öst