Do you get a cold sweat just thinking about your next trip to the dentist?
You're not alone. Millions of people struggle with dental anxiety, and it's one of the most common reasons why people avoid regular checkups.
A recent study found that dental fear and anxiety is experienced by 15.3% of adults worldwide. And that's just the tip of the iceberg. A global survey discovered that 61% of people have some form of dental fear.
The problem:
It's an awful lot of people putting off going to the dentist. That leads to bigger issues down the road when small problems are allowed to grow. The good news is that science has proven techniques that can change your dental experience from terrifying to bearable.
This guide will show you how to cope with dental anxiety so you can finally get the dental care you need without all the stress.
In this guide, you'll learn:
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The Causes of Dental Anxiety
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The Best Anxiety Techniques Before Your Appointment
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Helpful Communication Tips
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Anxiety Techniques During Your Visit
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Long Term Solutions for Dental Fear
The Causes of Dental Anxiety
OK, before we jump into solutions, it's important to understand what causes dental anxiety in the first place.
The truth is that for most people, it's not a single thing. Dental anxiety is the result of a variety of triggers that work together to overwhelm the nervous system. The most common causes include:
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Fear of pain. Modern dentistry is far from what it once was. But there's still a stigma that dental work will be painful.
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Loss of control. It's a natural feeling to experience when you're reclined in the chair, with a stranger working in your mouth.
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Sounds and smells. Dentists use strong antiseptic smells, along with sounds like the high-pitched whirring of a drill. Your brain picks up on those as a warning sign and starts sending out anxiety signals before treatment even begins.
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Embarrassment. People often stay away from the dentist because they're embarrassed about the state of their teeth or oral health. They worry the dentist will be critical or judgmental.
The key to beating anxiety is to first identify your main triggers. Once you know what is setting you off, you can then work on specific coping techniques.
The Best Anxiety Techniques Before Your Appointment
Here's a secret.
You can do a lot of the work against dental anxiety before you even get to the dentist's office.
Here are the anxiety techniques that will work best before your visit:
Find an Anxiety-Friendly Dentist
If possible, find an experienced cosmetic dentist who understands anxiety and has strategies to help. A good dental professional will have anxiety management mentioned as one of their specialties, along with patient reviews from nervous folks.
You can often find this information on the practice website, or you can just ask when you call to book. An anxiety-friendly dentist will be open and happy to discuss their techniques for nervous patients to put your mind at ease.
Book Wisely
Pick an appointment time when you know you'll be least likely to feel rushed or stressed. I've found that the morning appointments work best for many people since you won't spend the entire day worrying about it.
Practice Anxiety Techniques
You can start doing some relaxation techniques in advance so you have a solid routine when you're in the dental chair.
Deep breathing exercises are one of the easiest ways to calm nerves. Try the 4-7-8 method by breathing in for 4 counts, then holding for 7 and exhaling for 8.
Progressive muscle relaxation is another good method for pre-dental visit prep. Simply tense then release different muscle groups. This helps your mind to identify the difference between tension and relaxation.
Visualization can also be a great anxiety technique before a dental visit. Practice visualizing yourself in a calm, relaxing space.
Helpful Communication Tips
Here's something most people don't know…
Your dentist wants your experience to be as comfortable as possible. But they can't help you if you don't communicate your fears.
Be Honest About Your Anxiety
Don't be a hero and tough it out, or try to hide your anxiety. Let your dental team know about your anxiety upfront before treatment starts. Most dental professionals have seen nervous patients their whole career and won't judge you for being nervous.
Be specific about your concerns so they can better assist you. Is it the pain you're worried about? The sounds? The lack of control? Be as detailed as possible so they can tailor solutions for you.
Establish a Communication Signal
Agree on a system with your dentist for communication. You could hold up a finger or make a simple hand gesture if you need a break or if something doesn't feel right.
Knowing you have this power can help with your anxiety.
Ask Questions
Don't be afraid to interrupt and ask what's going on during your treatment. Most dentists will be happy to explain what they're doing step by step as they go to help you understand.
Anxiety Techniques During Your Visit
Once you're in the chair, these anxiety techniques will help you feel more at ease:
Distraction Techniques
Many dental offices now have in-chair entertainment options, such as headphones, tablets, or TVs mounted in the ceiling. Bring your own playlist of calming music or podcasts to distract your mind.
Breathing and Mindfulness Techniques
Continue using deep breathing and muscle relaxation techniques while you're in the chair. Focus on slow, even breaths in through your nose.
Practice mindfulness and stay in the present moment. Focus on counting your breaths or repeating a calming word like "relax" to keep your mind centered.
Sedation Options
For those with severe dental anxiety, there are different sedation options that you can discuss with your dentist. Nitrous oxide or laughing gas provides mild relaxation while still keeping you conscious and alert.
Oral sedation involves taking a prescribed medication before your appointment. IV sedation can also be offered for more complex procedures or high anxiety cases.
Long Term Solutions for Dental Fear
There are some long-term strategies you can implement that will help build confidence over time with dental visits:
Start Small
If you've been avoiding the dentist for years, don't start your next appointment with a major treatment. Begin with a cleaning and exam first to rebuild positive associations.
Stay on a Regular Schedule
Keep up with your cleaning and checkup appointments. When you see the dentist often, your anxiety will stay low because you're not letting problems grow and require more complex procedures.
Try Therapy
If your dental phobia is severe, cognitive behavioral therapy (CBT) with a trained therapist may help. A therapist can help you identify the root causes of your fear and develop coping strategies.
Create Positive Associations
Make a point of rewarding yourself after successful dental visits to create positive memories. You deserve a treat for facing your fears and getting the care you need.
Wrapping Things Up
Coping with dental anxiety is hard work. But you don't have to do it alone.
There are proven strategies that can make a dental visit a stress-free experience with the right preparation, communication, and techniques.
Remember that everyone is different, so some anxiety techniques will work better than others. Experiment and try different methods until you find what best helps you.
You can avoid dental care because of anxiety, but it only makes things worse over time. Utilize these proven strategies so you can get the oral health care you need while managing stress.
Your smile is worth fighting for. Take it one step at a time, and dental visits will soon be just another routine appointment on your calendar.
