Fear of the Dentist (Dental Anxiety): 8 Tips to Feel Calmer in the Chair

If you put off making an appointment even when you have a toothache, and just thinking about the smell of the dental office or hearing the drill makes you tense, you may have dental anxiety. This fear is very common and, most importantly, it can be worked on. In this article we share the causes of the fear and 8 practical tips to help you go to your next appointment more calmly.

What is fear of the dentist?

Fear of the dentist is anxiety and fear about dental treatment, the dental office or situations involving the dentist. It can range from mild nervousness to putting off treatment for years. When the fear is intense, disproportionate and leads to avoidance, it may be considered dentophobia (dental phobia).

This fear can directly affect health: postponed check-ups can let small problems grow, which can lead to longer treatments and even more anxiety.

What causes fear of the dentist?

The most common causes of dental anxiety are:

• A painful or bad experience in the past (especially in childhood)
• Feeling a loss of control: Lying on your back with your mouth open, unable to speak
• Fear of needles or blood: The numbing injection is one of the most common triggers. Our article on fear of blood and needles may also help.
• Sounds, smells and vibrations: The sound of the drill, the smell of the office
• Embarrassment: Feeling ashamed of not having gone for a long time or of the state of your teeth

What are the symptoms of dental anxiety?

• Bodily: Racing heart, sweating, muscle tension, nausea, sleeplessness before an appointment
• Mental: "It's going to hurt so much", "I won't be able to stand it", "The dentist will judge me"
• Behavioral: Not booking appointments or canceling at the last minute, only going when the pain is unbearable

8 tips to feel calmer at the dentist

1. Tell your dentist about your fear

Say that you're anxious when you book and before you sit in the chair. Dentists see this very often; knowing about it lets them adjust their pace and explanations to suit you.

2. Agree on a "stop" signal

Before treatment starts, agree on a signal, such as raising your hand, for when you need a break. Knowing that you're in control can significantly reduce anxiety.

3. Ask them to explain each step

Finding out in advance what will be done, how long it will take and what you might feel reduces uncertainty. You can ask for a "tell, show, then do" approach.

4. Make the first appointment just a meet-and-check

If you haven't been for a long time, you can ask for your first appointment to be only an introduction and examination, without treatment. This is a gradual start.

5. Choose short appointments at a good time

Several short sessions can be more manageable than one long one. You might prefer morning appointments so you don't spend the whole day thinking and worrying.

6. Slow your breathing and relax your body

While waiting and in the chair, lengthen your exhale; consciously relax your shoulders, jaw and hands. The 4-7-8 breathing technique can help in the waiting room.

7. Redirect your attention

If allowed, listening to music or a podcast through headphones, counting your toes or using the 5-4-3-2-1 grounding technique can take your attention away from the sound of the drill.

8. Discuss pain-relief and sedation options

There may be options such as numbing gels, more comfortable anesthetic techniques or, in some cases, sedation. Talk to your dentist about which ones are right for you. These options help a lot in the short term; in the long run, ideally they're combined with gradual exposure to reduce the fear itself.

What could a gradual exposure plan look like?

Like other fears, dental anxiety can decrease with gradual exposure. A sample sequence:

1. Calling the dental office to ask for information
2. Walking past the office, sitting in the waiting room for a few minutes
3. An introductory appointment: sitting in the chair and just talking
4. A short examination with a mirror
5. A short, simple procedure such as a cleaning
6. Any necessary treatments

When should you seek professional help?

If fear has kept you from the dentist for years, if even thinking about it leads to panic attacks, or if you avoid treatment despite pain, working with a clinical psychologist or psychiatrist can be very helpful. CBT-based approaches are commonly used for dental anxiety. Some dentists also have extra experience working with anxious patients.

In short

• Dental anxiety is common and is often linked to a past experience, a feeling of losing control or a fear of needles.
• Telling your dentist about your fear, agreeing on a "stop" signal, asking for explanations and starting with short appointments help you feel calmer in the chair.
• Gradual exposure and, when needed, professional support are the most effective ways to reduce the fear in the long run.

Sources

• NHS – Phobias
• NHS – Phobias: treatment
• NIMH – Anxiety Disorders