If just thinking about going to the dentist makes your palms sweat or your heart race, you’re not alone. Dental anxiety affects millions of people of all ages. Whether it’s due to a past negative experience, fear of pain, or simply the sound of the drill, dental phobia can cause patients to delay or avoid care altogether, often leading to more serious dental problems down the line. However, you can overcome dental anxiety with the right strategies and support. Here are effective coping techniques to help make your next dental visit more comfortable and stress-free.
Be Honest with Your Dentist
The first step in managing dental fear is open communication. Let your dentist and dental team know about your anxiety before your appointment. Most dental professionals are trained to work with nervous patients and can adjust their approach, explain procedures more thoroughly, or offer extra reassurance throughout the visit.
When your care team understands your concerns, they can make your experience much smoother.
Use Relaxation Techniques
Practicing deep breathing or progressive muscle relaxation before and during your appointment can help calm your body’s natural stress response. Try this: inhale slowly through your nose for a count of four, hold for four seconds, then exhale through your mouth for another four. Repeat this cycle several times while in the waiting room or chair.
Visualization also helps. Imagine yourself in a peaceful, relaxing place like a beach or garden.
Schedule Wisely
Plan your dental visit for a time of day when you feel calmest. Many people prefer early morning appointments to get it over with before anxiety builds. Avoid scheduling when you’re already busy or stressed. Giving yourself time before and after your appointment can reduce the feeling of being rushed and allow you to mentally prepare.
Bring Distractions
Headphones, music, or podcasts can be powerful distractions. Ask your dentist if you can wear earbuds during your procedure to help block out the sounds of equipment. Some offices even provide TVs or offer blankets for comfort. Distraction helps shift your focus away from your fears and makes the appointment feel shorter.
Try Sedation Options
If your anxiety is more severe, talk to your dentist about sedation dentistry. Options range from nitrous oxide (laughing gas) for mild relaxation to oral sedatives or IV sedation for deeper calm. These techniques can make longer or more complex procedures manageable and may help reduce your fear for future visits.
Start With a Simple Visit
If you haven’t been to the dentist in years due to fear, start small. Schedule a consultation or cleaning to rebuild your comfort level. Often, just experiencing a gentle and respectful appointment can help you gain confidence and trust in your dental team.
Dental anxiety is real, but it doesn’t have to control your oral health. With a combination of communication, calming techniques, and compassionate care, you can manage your fear and take steps toward a healthier smile. Remember, you’re not alone, and facing your fear is already a big step forward.
About the Author
Dr. JD Hansen graduated from the University of Louisville before completing a GPR residency at the U of U. There, he was able to learn about more advanced procedures like implants, wisdom tooth removal, and veneers. Dr. Hansen also became certified in IV sedation so he could work on people with dental anxiety and those with special needs. If you have an upcoming visit that you’re nervous about, Dr. Hansen and our team can administer sedation options like oral conscious, nitrous oxide, and IV. Schedule your appointment today online or call us at (801) 719-2113.