Use these strategies at your next appointment to help ease your anxiety and strengthen your smile.
Anyone with anxiety knows sharing your feelings makes a world of difference. If you’re tense or anxious, do yourself a favour and get your concerns off your chest. Your dentist and dental team are better able to treat you if they know your needs.
- Tell your dentist about your anxiety. When you book your appointment, tell the receptionist you’re nervous about dental visits. Remind the dentist and dental staff about your anxiety when you arrive. Share any bad experiences you may have had in the past, and ask for suggestions on coping strategies.
- Don’t be afraid to ask questions. Sometimes knowing what is going to happen alleviates any fears of the unknown.
- Agree on a signal. Let your dentist know by raising your hand if you need to take a break during an exam.
- If you experience pain even with a local anesthetic, tell your dentist. Some patients get embarrassed about their pain tolerance or don’t want to interrupt a dentist during a procedure. Please talk with your dentist about pain before it starts so your dentist knows how to communicate with you and make it more comfortable.
Taking your mind off the exam may seem impossible when you’re nervous, but there are some things that that can help distract your thoughts.
- Wear headphones. If the sound of the drill bothers you, bring headphones so you can listen to your favourite music or audiobook.
- Occupy your hands by squeezing a stress ball or playing with a small handheld object, like a fidget spinner.
- Imagine your happy place and visualize yourself at a relaxing beach or garden.
Use mindfulness techniques
Relaxation starts in mind. Try deep breathing exercises to help relax tension in your muscles.
- Count your breaths. Inhale slowly and then exhale for the same number of counts. Do this five times while you’re waiting for your appointment, or during breaks while you’re sitting in the dental chair.
- Do a body scan. Concentrate on relaxing your muscles, one body part at a time. Start with your head and work your way down to your toes. For example, you can focus on releasing tension starting in your forehead, then your cheeks, your neck and down the rest of your body.