Dental fear is incredibly common, so if the thought of sitting in a dentist’s chair makes your heart race, you’re not alone. Whether it stems from a past bad experience, fear of pain, or general anxiety about medical procedures, dental phobia can prevent patients from getting the care they need. Fortunately, here are 5 coping techniques that can help you feel more at ease and take control of your oral health.
1. Communicate Openly with Your Dentist
One of the most important steps in managing dental anxiety is open communication. Let your dentist know about your fears and what triggers them. Most dental professionals are trained to work with nervous patients and can tailor their approach to make you more comfortable. This might include explaining each step before they begin, agreeing on a hand signal if you need a break, or using numbing agents more effectively.
Remember: Your dentist wants you to feel safe and supported.
2. Try Deep Breathing and Relaxation Techniques
Simple breathing exercises can calm your nervous system and reduce physical symptoms of anxiety. Try inhaling slowly through your nose for a count of four, holding for a few seconds, and exhaling through your mouth for a count of four. Repeat this several times before and during your appointment.
Progressive muscle relaxation – tensing and relaxing different muscle groups – can also help release tension from your body and put your mind at ease.
3. Use Distractions During Treatment
Bringing headphones and listening to calming music or a podcast can help take your mind off the procedure. Some dental offices even offer TVs on the ceiling or virtual reality headsets. If your office doesn’t have these amenities, a stress ball, fidget toy, or simply focusing on a soothing image can serve as effective distractions.
4. Consider Sedation Options
For patients with moderate to severe dental phobia, sedation dentistry might be a helpful solution. Options range from nitrous oxide (laughing gas) for mild relaxation to oral sedatives or IV sedation for deeper anxiety relief. Sedation can make longer procedures feel shorter and help you stay calm without being fully unconscious.
Speak with your dentist to see what type of sedation may be appropriate for your situation.
5. Book Early and Bring a Friend
Scheduling your dental appointment early in the day can prevent worry from building up throughout the day. Also, having a trusted friend or family member accompany you can offer comfort and moral support. Even if they wait in the lobby, just knowing someone is there can ease nerves.
Dental fear doesn’t have to keep you from maintaining your oral health. With the right coping techniques like breathing exercises, clear communication, sedation options, and support from loved ones, you can gradually reduce anxiety and feel more in control of your dental care.
About the Author
Dr. Alison Garrad graduated in the top 5 percent of her class at the Texas A&M College of Dentistry. Since graduating, she has gone on to complete advanced training focused on both Invisalign and dental implants. Today, Dr. Garrad stays current in her field with continuing education at prestigious organizations like Spear Education. If you’re anxious to see the dentist, you can rest assured that Dr. Garrad and our team can provide you with sedation options to make your experience much more pleasant. Schedule your appointment online or call (903) 455-6075.