A Pap smear is a very important test to ensure a woman is healthy and free of any signs of cancer or other diseases. Thus it is crucial to learn how to relax during a Pap smear so the test is not difficult. A Pap smear is easier if the doctor has warmed the speculum to be used in the exam, so be sure to request that. A Pap smear does not last long; while it is underway distract the mind with more pleasant thoughts and soon enough the exam will be finished.
Step 1
Schedule the Pap smear for the start of the day so you do not build up anxiety about it as the day goes on. Get the Pap smear done early before you experience any personal or work stress that day as that may make the body tense and less able to relax during the Pap test.
Step 2
Visualize a pleasant place as the Pap test starts. While up on the exam bench let your mind wander to a memory of a pleasant vacation place or a spot in nature you enjoy. The body and mind will relax as you imagine the details of the beautiful place.
Step 3
Breathe deeply as the Pap smear continues. Take a deep breath and hold the breath to a count of five. Then repeat this several times. Taking deep breaths helps the body and mind to relax and release stress.
Step 4
Think happy thoughts as the Pap smear continues. Distract your mind from the exam by thinking about something that makes you happy such as a person you love, a pleasant memory, or an upcoming activity you know you will enjoy.
Step 5
Next, focus on relaxing the muscles in the lower half of your body. Focus on specific areas and let the area release and feel limp. Let stress release from the body.
Tips and Warnings
- If you are having a difficulty during the exam, alert the doctor.
- Do not have a Pap smear exam on a day when you are already very upset about something.
