Are you the type of person who gets jittery at the thought of going to the dentist?
If so, you’re not alone. Surveys show that 61% of people around the world are afraid of the dentist. In the United States, the number is even worse, with one-third of Americans avoiding the dentist because of anxiety.
The problem here is:
Dental fear makes you put off going to the dentist, which causes your oral health to worsen. The more issues you have, the more advanced and invasive treatment becomes, which only increases your anxiety even further.
It’s a vicious cycle that does no favors for your mouth.
Fortunately…
Advancements in dental care mean clinics now offer a range of anxiety management techniques that have been shown to effectively reduce fear in nervous patients.
Places like Hello Dental have adopted anxiety reduction methods that significantly improve the experience for those with dental anxiety.
In this article, I want to give you a detailed breakdown of exactly how to overcome dental anxiety using methods that are backed by science.
What You’ll Learn
- The reasons why dental anxiety and fear occur
- How anxiety and fear affect your oral health
- 7x anxiety management techniques that have been shown to work
- How to select the most effective anxiety management strategy
What’s Causing Your Dental Anxiety and Fear?
Let’s cut to the chase…
It’s not just “being nervous”. For many, the anxiety they feel about the dentist is a real phobia that manifests in physical symptoms. Anxiety attacks are not uncommon for some people.
Studies have shown that 85-90% of patients experience some form of fear or anxiety before or during treatment. That’s almost everyone.
So what’s causing dental anxiety and fear?
In most cases, it’s one or a combination of the following:
- Fear of pain
- The sounds and sensations of dental equipment
- Fear of the loss of control in the dental chair
- Past traumatic experiences
In fact, nearly 60% of people who claim to be afraid of the dentist say they’ve had a traumatic experience at the dentist in the past.
Did you know…
Studies have shown that dental anxiety can affect different groups of the population differently. For example, the research shows that women experience dental anxiety more frequently and more intensely than men. Anxiety is also higher in younger adults.
The Problem with Avoiding the Dentist
Don’t think that avoiding the dentist is a good solution, though.
It’s actually making your oral health problems worse! The more you avoid the dentist due to anxiety, the more your small issues turn into big ones. A small cavity becomes a root canal. A little inflammation becomes periodontitis.
Let’s call it the “dental anxiety spiral”…
Avoid the dentist → Poor oral health → Need more invasive treatment → Higher anxiety → Avoid the dentist more…
Breaking this cycle is essential to improving your oral health as well as your quality of life. Fortunately, there are a range of modern anxiety management methods that can help you do this.
7 Anxiety Management Techniques That Work
Okay, let’s go over the actionable stuff. Here are a collection of evidence-based strategies that dentists around the world use to help anxious patients feel more at ease:
Communication
Did you know…
The most preferred anxiety management technique?
It’s communication. Studies show 51% of patients say they find the best way to reduce anxiety is for the dentist to communicate with them.
What does that mean in practice? It means asking your dentist to:
- Describe each step of what they are doing before doing it
- Use a signal if they need to pause the procedure for you
- Inform you of how long each step will take
- Explain the treatment plan in simple terms
Having control over the situation is a huge anxiety reducer.
The Tell-Show-Do Technique
Here’s a method you might not have heard about before that is particularly good for dental anxiety.
The tell-show-do technique works by dentists first telling you what they are going to do, then showing you the instruments that will be used, and then doing the procedure. This gets rid of any element of surprise.
Approximately 33% of patients have rated this method as highly effective. It’s especially useful for patients who fear being caught by surprise or a feeling of loss of control.
Distraction
Distracting yourself from what is happening around you is a really useful way to deal with anxiety.
Many modern dental clinics offer a range of distraction methods including listening to music or watching a video or even using virtual reality headsets during procedures. This removes your focus from the dental treatment that is being performed.
Research has shown that distraction techniques can dramatically reduce both anxiety and perception of pain during dental procedures.
Deep Breathing and Relaxation
A little one, but one of the most powerful tools in the anxiety management toolbox.
Deep breathing and relaxation techniques work by tapping into your body’s natural relaxation response to counteract the physical symptoms of anxiety. Before and during your appointment, try:
- Slow, deep inhalations for a count of 4
- Hold for 4 counts
- Slow exhalations for 4 counts
- Repeat until you feel calmer
The method is the most commonly used by 30% of patients who prefer relaxation strategies as their primary anxiety management technique.
Sedation Dentistry
For those with extreme anxiety that prevents them from going to the dentist, sedation dentistry offers a game-changing solution.
Options include everything from mild sedation (often with nitrous oxide or “laughing gas”) to deeper sedation for more involved procedures. These can help you to remain calm while receiving treatment.
Talk to your dentist about what sedation options are available and appropriate for your anxiety and the procedure being performed.
Schedule Your Appointment Smart
A tip that many people don’t take advantage of…
Schedule your dental appointments for a time when you are naturally less stressed and more relaxed. For most, that’s first thing in the morning before the stress of the day starts to build up.
Also, avoid scheduling during a time in your life where stress is already high if possible.
Build Trust with Your Dentist
This one is so obvious, but it’s so important.
The more you trust your dentist and their team, the less anxiety you will experience. Start with a few basic visits like cleanings and gradually work your way up to more involved procedures.
A good dentist will work with you to develop a personalized anxiety management plan that works for you and your specific needs.
Selecting the Right Anxiety Management Strategy for You
Keep in mind that not all of the above strategies will work for you. In fact, the most common approach is to combine multiple methods to effectively reduce anxiety.
The best way to know what works for you is to try different techniques and see what you like best. A lot of people find the best method is to combine several different methods. For example, practicing deep breathing and listening to music at the same time while making sure they have good communication with their dentist.
Just remember…
Approximately 15% of adults around the world experience dental fear and anxiety to the point where it has an impact on their life. You’re not alone, and there are solutions.
Don’t let anxiety rob you of good oral health. The longer you put off treatment because of fear, the more complex your treatment becomes and the more invasive it needs to be.
Wrapping Things Up
Dental anxiety is 100% manageable and you can do something about it.
Acknowledge your fear rather than denying it. Work with a dental team that understands how to manage anxiety in patients. Modern dentistry has come a long way and practices now have a range of tools to help nervous patients.
The most important step? Booking your appointment. Take the first step of using the strategies above to prepare yourself, communicate clearly with your dental team about your anxiety, and then get through the first appointment. You’ll be surprised at how much easier it is to make a future appointment when you know what to expect.
Your oral health is worth the effort, so don’t let anxiety get in the way of a healthy smile. With a selection of evidence-based strategies, you can break the cycle and keep your teeth and gums healthy without the stress.
