Pelvic exams

How does everybody else get through pelvic exams/pap smears/ transactional ultrasounds just for regular checkups after a rape or assault?

I can usually make it through whatever, and then break down in the bathroom and/or car on the way home. But, I do tense up, and if I get freaked out, it’s over and I pretty much have to come back another day, which sucks because my dr is an hour away.

Any tips for getting through them more successfully? Since we gotta go through them whether we want to or not?