For many people, just the thought of going to the dentist can trigger anxiety. Whether it’s the sound of the drill, a past negative experience, or simply fear of the unknown, dental anxiety is a common issue affecting both children and adults. The good news? It’s completely manageable. With the right strategies and support, you can have a comfortable and positive experience with your dental care.

Here’s how to overcome dental anxiety and make your next visit as stress-free as possible.

1. Acknowledge Your Fear

The first step to overcoming dental anxiety is recognizing it. It’s okay to admit that you’re nervous—many people are. Identifying the specific source of your fear (pain, needles, embarrassment, or loss of control) can help you and your dental team come up with solutions that directly address those concerns.

2. Choose the Right Dentist

Not all dental offices are the same. Look for a dentist who understands dental anxiety and has experience working with anxious patients. Read online reviews, ask friends or family for recommendations, and don’t hesitate to call the office ahead of time to discuss your concerns. A compassionate, understanding dental team can make a world of difference.

3. Communicate Openly

Let your dentist and hygienist know about your anxiety before your appointment. They can adjust their approach, explain procedures more clearly, and take things at their own pace. Establishing a signal, like raising your hand when you need a break, can help you feel more in control during your visit.

4. Bring a Friend or Support Person

Sometimes, just having a trusted friend or family member with you can ease your anxiety. Many dental offices will allow a support person to accompany you during your appointment. Their presence can provide comfort and distraction.

5. Practice Deep Breathing and Relaxation Techniques

Deep breathing, meditation, or progressive muscle relaxation can help calm your nerves before and during your appointment. Try inhaling slowly through your nose, holding your breath for a few seconds, and exhaling slowly through your mouth. Repeat this a few times to help lower your heart rate and ease tension.

6. Use Distractions

Distraction can be a powerful tool. Bring headphones and listen to your favorite music, podcast, or audiobook. Some dental offices offer TVs or virtual reality headsets to help you take your mind off the procedure.

7. Schedule Wisely

Choose a time for your appointment when you’re least likely to feel rushed or stressed—perhaps early in the morning or after work. Avoid scheduling during a busy day, which can heighten your anxiety and leave little time to prepare mentally.

8. Start Small

If your fear is intense, begin with a short, straightforward appointment like a checkup or cleaning. Your confidence will grow as you build trust with your dentist and have positive experiences. Over time, you’ll likely find it easier to handle more involved procedures.

9. Consider Sedation Options

For those with severe dental anxiety, sedation dentistry may be an option. Techniques like nitrous oxide (laughing gas), oral sedation, or IV sedation can help you relax during your appointment. Talk to your dentist about what might be right for you.

10. Reward Yourself

After your appointment, treat yourself to something you enjoy—a nice meal, a walk in the park, or a little shopping trip. Creating positive associations with dental visits can help reduce fear over time.

Dental anxiety is real, but it doesn’t have to control your oral health. With some preparation, open communication, and the proper support, you can regain control and keep your smile healthy and bright. Don’t let fear stand in the way of the care you deserve.