Most guidelines suggest visiting your dentist twice a year to maintain oral health. [3] X Research source Not going to the dentist regularly can lead to cavities, abscesses, broken or missing teeth, and bad breath. Some of these conditions could harm your social life or worse, your physical health, as infections that you might have not noticed could affect you.
Writing about your fears is a way to face your fears in a safe way. As you face your fears, they can become less overpowering (frightening) and more doable. You may not even be aware of your specific fear(s) until you start to think about it. [5] X Research source You might realize it is not the procedures that scare you, but your own dentist. This is an easy fear to help overcome by simply seeking out a new dentist. Take this list to the dentist with you and discuss your fears with her. She/he can likely offer rational explanations for whatever is causing your anxiety.
Thinking about specific experiences that may have contributed to fear of the dentist and countering them with positive experiences can help to get you in the proper frame of mind to start overcoming your phobia. For example, if you had an especially painful cavity or root canal, think about situations where your dentist complimented you for your great oral hygiene or you had a pain free procedure like a cleaning to offset your fear. [7] X Research source If you cannot identify a specific experience that is the source of your fear, it may be from a memory or a social fear, such as dental horror stories from friends or family members. Thinking about the sources of your dental phobia can help you gradually overcome the fear. Simply acknowledging your fears may be the only thing you need to overcome them. [8] X Research source
There are many new methods for treating dental issues such as cavities. There are drills with a button to stop when you want or even laser methods to remove the infected area. [10] X Research source Many dentists are also making their offices less Clinical with softer color palettes and removing the typical smells often associated with dental visits. [11] X Research source
The best way to find a good doctor for you is to ask friends and family members. Other people aren’t likely to recommend a dentist with whom they don’t feel comfortable. You can also read reviews of dentists online or in local publications such as newspapers or magazines.
Ask dentist candidates questions and discuss your fears. Having your specific list of fears handy will help to make sure that you don’t forget anything. Make sure the dentists take you and your fears seriously. Don’t accept anyone who brushes you off, which can reinforce your fears and may indicate someone who isn’t gentle or sympathetic. [12] X Research source
This will help you build up a trusting relationship with your dentist. [14] X Research source
The more often you visit the dentist and have positive experiences, the more likely you are to maintain your oral health and get over your dental phobia. [16] X Research source Set up appointments at times that you are less likely to have to wait for a long time in the waiting area. Being the first patient in the morning is a good tactic. [17] X Research source
Speak with your dentist before the procedure about any fears or concerns you have. [20] X Research source You may also want him/her to explain the procedure to you before it begins. [21] X Research source Ask your dentist to keep you informed as she/he is doing the procedure. Remember that you have the right to know what is happening. [22] X Research source
Scripting is a technique where you conceptualize a game plan or “script” for a specific situation and follow through with it. For example, if you are scared of an upcoming teeth cleaning, write notes and develop a plan that will allow you to have equal command of the appointment. Think about what you could say in response to any questions or contingencies that may arise in your interaction. [24] X Research source
If you are afraid about having your teeth cleaned, you can reframe it as, “This is a quick procedure that’s just like brushing my teeth. ”[26] X Research source Working with smaller and more manageable units can help you overcome any fears. [27] X Research source
Many dentists will suggest using nitrous oxide, sedation, or anti-anxiety medications such as alprazolam to help you relax during your visit. [29] X Research source Some dentists will give anti-anxiety medication before appointments if you suffer from severe nerves. [30] X Research source If you take any anti-anxiety medication that your dentist did not prescribe, make sure that she/he knows before you start a procedure to help ensure that there aren’t any potentially dangerous interactions between medications. [31] X Research source Be aware that using these medications during a procedure can make it more expensive, which dental insurance may not cover. Try breathing exercises to help relax you. You can breathe rhythmically to a count of 4 seconds of inhaling to 4 seconds of exhaling. If it helps, think the word “let” as you inhale and “go” as you exhale to help your mind release your fear as much as possible. [32] X Research source If necessary, double up on your relaxing techniques. [33] X Research source
Many dentists now have MP3 players or televisions and tablets they offer to patients to help distract them. [35] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source If your doctor does not offer any of these, ask if you may listen to soothing music or a book during your appointment. [36] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source You can also use a stress ball to help distract and relax yourself during your appointment. You may also want to listen to soothing music or watch a funny video before your appointment to help you relax and associate the dentist with calm, which can help you overcome your fears. [37] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
If you are extremely anxious, ask the doctor if your friend can accompany you to the procedure room. Knowing that another trusted person is in the room may help you to relax.
Make sure to take care of your oral health on a daily basis to minimize the risk of needing complicated procedures. Brushing your teeth at least twice a day and making sure to floss can go a long way in preventing problems. [39] X Research source The more often you get checkups that are positive, the more quickly you can overcome your fear of the dentist. [40] X Research source
For example, you might want to buy yourself something small like a shirt or a pair of shoes for going to the dentist. You could do something fun like going to a local amusement or water park. You might want to avoid rewarding yourself with sweets, which could cause cavities and require more dental visits.
