The Coach SpaceRabbit holes were always tricky to escape from. The endless amount of information available on the internet has made things infinitely more daunting.
The instant you find out about a possible medical condition, your alarm bells may start ringing. And if your doctor suggests monitoring, well, how can anyone stay sane until the next appointment confirms they are well?
Many adults encounter this situation. It could be a growth or lump that’s being examined further. It could be an unexplained pain. The “not knowing for sure” can be perfectly powerful fuel for anxiety.
People living with chronic diseases, such as diabetes or cardiac concerns, also face this problem. And this number is significant. Diabetes impacted over 580 million adults globally, according to 2024 reports. Some estimates note that 1 in 3 adults live with a chronic condition.
Let’s just say that constantly worrying about how you are doing now or whether your medication needs adjustments is not healthy. We have four ideas to help you manage your mental health between medical appointments.
Go Easy on the Symptom Tracking Diary
Your doctor may have advised you to maintain a symptom diary if you are dealing with a chronic condition, such as hypertension or an autoimmune disorder. This tracking helps them detect a pattern and plan your further treatment accordingly.
Three words of caution: Don’t overdo it. Stick to one or two fixed time slots, based on the severity of your health concern, and document at these times. This could be morning and evening.
This is an effective way to maintain balance between health monitoring and your everyday routines.
Trust an Expert or a Wearable Device
Some people find comfort in not having to do the tracking themselves. It can feel less overwhelming to let a third party handle it all.
Some remote patient monitoring software companies provide this kind of assistance. They work with patients to monitor their condition. It is a comfort for chronic diseases that require continuity of management.
Typically, the professionals will have secure access to electronic health records. These could be automated, such as through a continuous glucose monitor, or patient-logged, as mental health parameters related to moods. This technique for reducing anxiety works best when you feel engaged and connected to your healthcare management. Without feeling it is too much.
For example, think about a check-in call from an expert. It comes at a time when you have been worried about your symptoms, but your next appointment is far away. It can feel immensely reassuring. As CoachCare notes, integrated hardware, software, and clinical systems work best in engaging and supporting patients dealing with challenging health concerns.
Find Something Meaningful You Can Control
Anxiety has a way of getting worse when you feel things getting out of control. With health issues, daily life can even feel that way, from a trip you have to reschedule to a last-minute sick day from work. Between doctor’s appointments, it is easy to spiral into helplessness when anxiety hits hard.
One practical solution is to focus on aspects relating to your health that are within your control.
Consider sleep, for instance. A recent study published in Psychological Bulletin showed that sleep loss has a clear connection to anxiety. When you get inadequate sleep, your brain cannot regulate emotions properly. This makes you more vulnerable to anxiety.
Why not try to enhance your sleep quality through easy, non-medical steps? These could be as elementary as herbal tea and dimmer lighting in the bedroom. Some people vouch for ASMR, although research remains limited on its potency. As a feature on The Conversation notes, you may try it to see if it works for you.
“This multi-sensory experience can make us feel euphoria and “psychological stability”, meaning we experience less inner turmoil and feel more calm. However, we still don’t have much evidence about what happens in the brain and the body when this occurs.” – Daniel Shepherd, Associate Professor of Psychology, Auckland University of Technology.
Sleep may seem even harder to achieve when you are stressed about your health. But working on it can occupy your mind while also delivering possible wellness benefits.
Here are other things you can try to gain control over:
- Eating healthier meals
- Saying no to commitments and projects that make you feel worse
- Taking care, if basic, of your skin and hair
- Spending time outdoors daily
- Calling someone you trust
Access Support Before The Next In-Person Appointment
Do you still feel unable to control the racing thoughts and other anxiety symptoms? It may be best to find the help you need before your scheduled appointment. With the mental health support we can now access, dealing with anxiety in isolation is unnecessary.
One route is relying on telehealth services, which are often available before you can book in-person appointments at many clinics. This care format grew in popularity during the COVID-19 pandemic. It continues to support people, including those whose anxiety started or worsened in the aftermath.
The WHO notes that telemedicine significantly supports follow-ups for chronic diseases. You are likely to heal faster when you don’t need to travel and don’t need to stew in anxiety for weeks until you can see a doctor.
You can also seek support through local community groups comprising others going through similar problems. Many of us face initial apprehension, but these gatherings can eventually become restorative and confidence-boosting. You never know who might offer a useful suggestion for staying calm through it all. You will know it comes from a place of authentic, lived experience.
FAQs
Is it normal to feel anxious between my medical appointments?
Absolutely. Many people experience anxiety while waiting for test results or monitoring symptoms. This can be even more stressful if you’re managing a chronic condition or waiting for a difficult diagnosis.
How can I know if it is safe to wait until my next scheduled appointment?
Please remember that anxiety can make symptoms seem worse than they may actually be. Having said that, you still should be careful. Any new or deteriorating symptoms should be examined. If you are experiencing potentially alarming signs like chest pain and breathlessness, but cannot find an earlier appointment, seek emergency care.
What can I do if I feel severe anxiety at nighttime?
Anxiety can become worse at night for many of us. Late-night symptom searches often lead to despair. Try relaxation techniques involving deep breathing and guided meditation. Some people benefit from writing in a notebook. The action of putting pen to paper can be relaxing and distracting in itself.
Anxiety Management Between Appointments: Toolkit
| Tool | When to Use | Example |
| Symptom Diary | When your doctor needs patterns or updates | Note symptoms at set times rather than repeatedly checking |
| Remote Patient Monitoring | When ongoing health tracking feels stressful | Use connected devices or professional monitoring support |
| Healthy Daily Habits | When uncertainty affects your routine | Improve sleep, nutrition, and stress management |
| Emotional and Social Support | When anxiety becomes overwhelming | Discuss with a healthcare provider or participate in a local support community |
Breathe.
When your mind spirals, things feel overpowering. At these times, breathing is more than smug advice. It can be a rock-solid source of calm. More than just the act of inhaling and exhaling, this exercise is about focusing on the now and acknowledging that your mind is overthinking.
When life becomes like this, breathe slowly. Mindfully. And preferably with a supportive companion who can be your anchor.
If you find anxiety starts interfering with your everyday life, don’t hesitate to consult a doctor. Health anxiety can be a difficult beast, and sometimes we need additional support.
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