(image: Brian J Tromp, Unsplash)
Sitting in a dental chair can make many people feel nervous. Studies reveal that around 36% of adults have some level of anxiety about visiting the dentist, while 12% experience extreme fear or dental phobia.
The anticipation of discomfort, unfamiliar equipment, or the sound of drills can all contribute to this stress. Certainly some treatments such as root canal treatment can require you to spend 45 minutes in a chair and this can send the brain into meltdown.
However, there are effective ways to stay calm and make the experience more manageable, ensuring that dental care remains a positive part of maintaining overall health.
Try Breathing and Relaxation Techniques
Focusing on your breathing can help calm your mind and body. Deep breathing exercises, where you inhale slowly through your nose for a count of four, hold for four seconds, and exhale for another count of four, can reduce feelings of anxiety.
These techniques slow your heart rate and create a sense of control, even when you feel tense. Some people find mindfulness helpful, where you focus on the present moment and let go of worries about the procedure.
Relaxing your muscles can also make a big difference. Dentists often encourage patients to release tension in their shoulders, hands, and jaw. A relaxed body sends signals to the brain that you are safe, helping to ease your overall anxiety.
Speaking with Your Dentist
One of the best ways to stay calm is to talk openly with your dentist about your feelings. Dentists are trained to handle nervous patients and can adapt their approach to make you more comfortable. Some offer “stop signals,” such as raising your hand if you need a break during treatment. This creates a sense of control, which is particularly important for managing fear.
Asking your dentist to explain each step of the procedure can also help. Knowing what to expect removes the element of surprise, which often triggers anxiety. Many dentists use simple, clear language to describe what they’re doing, which can help you feel more informed and reassured.
Using Distractions to Stay Relaxed
Distraction techniques can make a big difference while in the chair. Some dental practices offer entertainment options, such as headphones with music or TV screens, to help take your mind off the treatment.
Alternatively, you can bring your own music or podcasts to listen to during the appointment. Focusing on something familiar and enjoyable can shift your attention away from the procedure.
Imagining yourself in a calm and happy place, such as a beach or a quiet park, can also help. Visualising a relaxing setting encourages your brain to associate the experience with something positive, reducing fear and discomfort.
Helping Children Visit The Dentist
For children’s dental treatment, this can be a daunting first experience. Understanding what is involved, using the right distractions and offering positive feedback can be good to create confidence for future visits. Some dentists are good at using bright objects such as dental glasses, toothbrushes and posters on the ceiling to distract kids.
But anything that can make the dentist fun is something that can help ease kids. From the fish task, to all the lights and sounds, it can be presented in an interesting way to keep things calm.
How To Build Confidence Over Time
The more positive experiences you have at the dentist, the easier it will be to stay calm in the future. Regular visits can help desensitise you to the environment and procedures, making them feel routine instead of intimidating.
Overcoming fear of the dental chair not only improves your oral health but also boosts your confidence in handling challenging situations.
By using these strategies, dental visits can become less stressful and more manageable, ensuring that you take good care of your smile without unnecessary worry.
This article was written by a freelance writer.