Focusing on my breathing helps me get through it. If it hurts tell them, unless you are doing a cervical exam it's not meant to be painful. You can always ask a nurse to hold your hand if you need it. It will be awkward and if you think your butt is low enough, it's probably not. And open your knees, helps keep you open and comfortable. All my tips. Also remember this is their job, if you are nervous about your body. This is like their desk, they see them every day and aren't judging you... helps me to remember that. I feel less nervous. Hope that helps!

My tip would be to request the smallest speculum they have for your first time. Also ask if he or she can warm it up under a lamp before they insert it. It’s uncomfortable, but those 2 things always make it better for me. Then once you’re done, you don’t have to go again for a few years!

Tell your doctor you are nervous, and they will help make you feel comfortable. If you want, you can ask that a trusted friend or even a friendly nurse stay in the room with you. I promise it's not so bad, it only looks scary! It didn't hurt at all for me, but she also used a very small speculum, which you can ask for. It's over really quick, like 30 seconds max. If you feel uncomfortable with your provider AT ALL, leave, you do not have to stay if they make you uncomfortable. It will be ok, good luck!