Dreading your colorectal cancer screening? 7 tips to cope
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
It’s normal to feel anxious about getting a colorectal cancer screening. Learn what to expect, how to prepare, and 7 ways to manage scanxiety while waiting for results.
March is Colorectal Cancer Awareness Month. And if just hearing the words “cancer screening” makes your heart race a little, you’re not alone.
Scheduling an exam and waiting for results is enough to make anyone feel overwhelmed and anxious. Scanxiety, or anxiety caused by medical scans or visits, is a very real (and common) experience. Scanxiety feels like that nervous feeling in the pit of your stomach when something feels off. It’s the what-ifs running through your mind, the restless nights spent overthinking, and everything in between.
Despite this nervousness, colorectal cancer screenings are one of the most powerful tools we have for early detection and prevention of colon cancer. Having regular colorectal cancer screenings is something you can do to take care of yourself, not because something is necessarily wrong, but as a way to stay ahead of a diagnosis that may occur. But knowing that your screening is preventative doesn’t always make the process feel easier, does it?
Scanxiety isn’t just about what happens during a screening, but also about the emotions that come with it. We’re here to validate the nerves, ease the uncertainty, and give you some simple, mindful ways to manage scanxiety before, during, and after your test. Let’s explore how to prepare for a screening, and how to take care of your mind while you take care of your health because you deserve both.
What is colorectal cancer?
Let’s start with the basics: Colorectal cancer is a type of cancer that starts in the colon or rectum, both of which are part of your digestive system. It usually begins with polyps, which are small growths. They’re often harmless and can take years to develop into cancer. The good news about polyps is that if they’re caught early, they can easily be removed before they turn into anything serious.
Which is why screenings are so important. Screenings allow doctors to diagnose and treat potential issues before they become even bigger ones.
But the tricky part is that colorectal cancer often doesn’t cause symptoms in its early stages. Many people feel completely fine, which is why waiting until something feels off isn’t the best approach. By the time symptoms appear, the cancer may have already progressed. So, screenings are for anyone who wants to stay ahead of the game.
What are the warning signs of colorectal cancer?
While early colorectal cancer are often hard to spot because of the symptoms (or lack thereof), there are some symptoms of colorectal cancer that may tell you there’s a problem:
Changes in bowel habits: This includes persistent diarrhea, constipation, or a feeling that you’re not fully emptying your bowels.
Blood in your stool or rectal bleeding: Your stool may be bright red or darker, like coffee grounds.
Unexplained weight loss: If you’re losing weight without changing your diet or exercise routine, your body may be trying to tell you that something isn’t quite right.
Ongoing abdominal pain or cramping: Especially if it doesn’t seem related to food you recently ate or simply digesting a meal, this could be a sign that something is off.
Fatigue or weakness: Colorectal cancer can sometimes cause low iron in the blood (anemia), which may leave you feeling constantly drained.
These symptoms don’t always mean cancer. There could be a variety of reasons and diagnoses, like hemorrhoids, irritable bowel syndrome (IBS), or even simple stress. But if something feels off, it’s always best to check in with your doctor.
Who should get screened?
The general guideline is that everyone should start colorectal cancer screening at age 45, even if they feel perfectly fine. But some people may need to start earlier, especially if they have:
A family history of colorectal cancer or polyps
A history of inflammatory bowel disease (IBD), including Crohn’s or ulcerative colitis
Certain genetic conditions that increase risk
A history of previous polyps
If you’re unsure about when to start screening, talk to your doctor. They can help you create a plan tailored to your needs. The most important thing to remember is that screening is about prevention, not just detection. It’s the most proactive way to stay in control of your health. So, make time for it!
How to deal with scanxiety: 7 tips to cope while waiting for cancer test results
Okay, so you’ve decided to get screened. That’s a huge step in taking care of your health, so congrats! But we know that waiting for a medical test—or worse, waiting for the results—can feel like an emotional rollercoaster.
One moment, you’re feeling calm and rational. The next moment, you’re caught in a spiral of what ifs, frantically researching symptoms, and imagining worst-case scenarios. If this sounds familiar, you’re not alone. Scanxiety is a very real experience, and it’s completely valid to feel nervous and worried.
Here are seven simple, mindful ways to ease the worry and bring yourself back to the present while waiting for your test or your results.
1. Acknowledge your anxiety (without judgment)
It’s okay to be scared. The unknown may be unsettling, and health concerns can bring up deep fears. Instead of trying to ignore your anxiety, try naming it instead.
Try saying: “I’m feeling anxious right now, and that makes sense. I care about my health, and waiting is hard.”
When we validate our emotions instead of fighting them, they often lose some of their intensity. Anxiety often thrives on resistance, but when you meet it with compassion, it may soften.
💙 Make space for your anxiety while working to release it with Jay Shetty’s Breathe Into Relaxation practice.
2. Get the facts (but avoid the rabbit hole of doomscrolling)
Uncertainty fuels anxiety, so sometimes the best way to calm your mind is to arm yourself with reliable information. Instead of assuming the worst, ask your doctor questions to help ease worry:
How long will it take to get results?
What happens next if something is found?
What are the odds of a positive result turning into something serious?
That said, set boundaries around researching. It’s easy to fall into the trap of looking up every possible outcome, but the internet is full of worst-case scenarios that may not even apply to you. Stick to sources like the CDC or National Cancer Institute, and avoid personal forums, which can be a place for horror stories.
3. Treat yourself after
Waiting for something nerve-wracking is a little easier when you have something to look forward to afterward. Whether it’s a favorite meal, a cozy movie night, or a day off to relax, give yourself a reward for getting through the tough stuff. You might:
Go out for your favorite comfort food
Pick up a new book or an old favorite to read
Watch your favorite movie
Do something creative, like coloring, baking, or DIY projects
Book a spa appointment like a massage or facial
Schedule a self-care evening at home with face masks, candles, and soft pajamas
4. Use grounding techniques to stay present
Anxiety tends to live in the future, as you constantly imagine what could go wrong. The best way to combat this is by grounding yourself in the present moment. One simple method is the 5-4-3-2-1 technique, where you name:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This quick exercise interrupts spiraling thoughts and helps you reconnect with reality.
💙 You can also try this as a guided 5,4,3,2,1 meditation with Tamara Levitt.
5. Stay busy (but in a helpful way)
Distraction can be a great tool when you’re needing to occupy your mind, but not all distractions are created equal. Mindlessly scrolling on your phone can actually increase anxiety, while engaging in intentional activities can give your brain a break.
Try activities that require just enough focus to hold your attention but that don’t require too much effort. Here are some examples:
Puzzles
Music or podcasts
Cooking or baking
6. Talk it out
Anxiety loves isolation. And it grows bigger when we keep it to ourselves. If you’re feeling overwhelmed, talk to a friend, partner, therapist, or even a support group.
You don’t have to dive into heavy conversations if you don’t want to. Even a casual chat about literally anything else can be a helpful distraction. Sometimes, simply saying out loud, “I’m feeling a little anxious about this test,” can make you feel better.
And if you don’t feel like talking, journaling helps, too. Writing down your worries can give them a place to go instead of letting them circle endlessly in your head.
7. Remind yourself that screenings are proactive, not reactive
One of the biggest mindset shifts you can make is recognizing that screenings are about prevention, not diagnosis. You’re not getting this test because something is wrong. You’re getting it, because you’re taking care of yourself.
Try saying: “This screening is self-care. I’m prioritizing my health, and that’s a good thing.”
Colorectal cancer screening FAQs
What can I expect from a colorectal cancer screening?
Screening methods vary based on risk level and preference. A colonoscopy is the most thorough option (and most preferred), allowing doctors to examine the entire colon and remove polyps.
Less invasive options include stool-based tests like FIT, gFOBT, and Cologuard, which can pick up on changes in your blood or DNA. Sigmoidoscopy checks only the lower colon, while a virtual colonoscopy (CT colonography) uses imaging instead of a camera. Blood-based tests are newer but not yet the standard for screening.
Talk to your doctor for their opinion and to find the best option for you.
What are the five warning signs of bowel cancer?
Possible signs of bowel cancer include:
Blood in stool or rectal bleeding
Persistent changes in bowel habits
Unexplained weight loss
Ongoing abdominal pain or cramping
Fatigue or weakness
These symptoms don’t necessarily mean cancer, but they also should never be ignored. If you notice any of them, check in with your doctor.
What should I do if I’m really anxious about my test results?
Feeling anxious while waiting for results is normal. Keeping yourself busy is key. Instead of excessive research, take a walk, read a book, watch a movie or spend time with friends. Most importantly, remind yourself that screening is a proactive step to protect your health. And it’s worth it.
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