Dental anxiety: Three tips and techniques for a calmer trip to the dentist

Written by: Katherine Kirk
Media Contact: Brianna Hoge

Stephen Mitchell, DMD, professor and director of the Sparks Dental Clinic at the UAB School of Dentistry, says dental anxiety is completely normal.
Photography: Lexi Coon
Routine dental visits evoke mixed emotions in individuals. While some find them manageable, others experience intense anxiety at the thought of sitting in the dentist's chair.

This anxiety often leads to avoidance, resulting in neglected dental care. Experts from the University of Alabama at Birmingham say dental anxiety is more common than you think, and it is manageable. Stephen Mitchell, DMD, professor and director of the Sparks Dental Clinic at the UAB School of Dentistry, says dental anxiety is completely normal.

"Dental anxiety is anxiety," Mitchell said. "It is a biological reaction that triggers the body's fight or flight response designed to protect us from perceived and real threats. When you are talking about dentistry, it is the dental environment that triggers an individual."

He says a patient's history can contribute to the anxiety. Whether it is because of a painful experience in the past or feeling out of control in a dental office, individuals can often carry that forward into future offices.

"Dentistry invades our personal space more than any other profession," Mitchell said. "When dentistry is involved, you have a human being hovering over you looking inside your mouth. We tend to be anxious in situations that feel out of our control. As dentists, it is our job to maintain our patients' sense of control and safety during procedures."

Although dentistry can feel invasive, there are ways for patients to ease their anxiety before or during their appointment.

Megan Hays, Ph.D., a clinical psychologist at UAB, says communicating with one's dentist is a good first step in becoming more comfortable at the dentist's office.
Photography: Andrea MabryTalk to your dentist

Megan Hays, Ph.D., a clinical psychologist at UAB, says communicating with one's dentist is a good first step in becoming more comfortable at the dentist's office.

"Many people do not realize that dentists are trained to address patient anxiety and can help find ways to reduce yours," Hays said. "They can spend time discussing fears and answering any questions you may have about procedures."

She says discussing anxiety can also lead to the provider's coming up with signals to use during procedures if the individual needs a break or even pharmacological options for when there is severe anxiety present, including sedation.

Mitchell agrees that communicating with the providers can help the dental staff be more aware and accommodate where they can.

"Do not be afraid to speak up," Mitchell said. "Telling the dentist when something is uncomfortable or makes the patient nervous is helpful so that the dental staff can do their best to make you feel more comfortable."

Do not avoid the dentist

Many times, when individuals are afraid of the dentist, they begin to avoid it. Both Hays and Mitchell say this tactic can often lead to more difficult procedures down the road.

"Avoidance, whether due to news of cavities or feared dental treatment, can often backfire and result in patients' having to endure more involved treatments," Hays said. "This often worsens or reinforces the patient's fear of going to the dentist."

Mitchell says avoiding difficult dental appointments is all about taking care of the teeth.

"When patients are not regularly brushing or flossing, consistently consume high-sugar substances, and don't attend their appointments, the dental work becomes more difficult," Mitchell said.

To break the cycle of dental fear, individuals should schedule regular preventive visits and contact their dentist at the first sign of a problem.

Photography: Andrea MabryDistractions and breathing

Distraction can be a useful short-term technique to divert an individual's attention away from anxiety-inducing procedures.

"During times you are able to talk, engage in conversation with the dental staff," Hays said.

Hays says many dental offices are equipped with screens that allow patients to watch something. If allowed, individuals can also bring a phone or tablet to help distract themselves.

"Bringing along headphones to listen to music, a podcast or an audiobook is another great distraction, especially if sounds related to dental treatment increase your anxiety," Hays said.

Breathing is a great option to calm nerves any time, but this can be especially helpful before and during dental appointments.

"Try a three-four-five technique by breathing in through your nose for three seconds, holding your breath for four seconds and releasing through pursed lips for five seconds," Hays said.

Hays explained that, by making the exhale longer than the inhale, an individual can activate the parasympathetic nervous system.

"Also known as the rest and digest system, the parasympathetic nervous system is like a brake pedal for the sympathetic nervous system, which is your fight or flight response," Hays said.

She reminds individuals trying these techniques to breathe through the belly and not the chest. Putting a hand on the abdomen can help individuals see if they are doing it correctly.

"When you do these breathing exercises, your abdomen should be moving, not your chest," Hays said. "This is important if we really want to breathe deeply and better regulate that nervous system."

UAB Dentistry provides quality, comprehensive general and specialty oral health care for you and your family. Make an appointment today by calling (205) 934-3000.

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