Honestly I hate needles too and there's not the best way to get over it. I go in every 3 months at the least for a shot and what I've found works best to me is just exposure basically. I have to always be talking to the doctor as they do it, focus as much as you can on something else and then you can hopefully get it over with. I hope this helps a bit!

Pinch yourself at the same time to focus on that sting rather than the needles.

Take slow, deep breaths, and try to keep your breathing steady, make sure you keep breathing even during the injection. The pain/anxiety sometimes makes me hold my breath, which makes my heart beat faster. Breathing reminds your body that you're safe, you're okay, nothing bad is going to happen. Don't look at the needle, have the doctor/nurse talk to you while they do the shot. I had one nurse who was really nice and had an ASMR kinda voice lol, it was really soothing