10 Tips for Overcoming Dental Anxiety

Dental anxiety affects an estimated 36% of the population, with 12% experiencing extreme dental fear. If you're one of them, you're not alone — and there are proven strategies to help.

1. Acknowledge Your Fear

The first step is recognizing that dental anxiety is real and valid. Don't feel embarrassed about it. Many dental professionals are specifically trained to work with anxious patients.

2. Communicate with Your Dentist

Tell your dentist about your anxiety before the appointment. A good dentist will take your concerns seriously, explain procedures in advance, establish a "stop" signal, and adjust their approach to your comfort level.

3. Start Small

If you've been avoiding the dentist, don't schedule a complex procedure first. Start with a simple consultation or cleaning to build trust with your dental team.

4. Practice Breathing Techniques

Deep breathing can significantly reduce anxiety. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.

5. Bring Distractions

Many dental offices offer headphones, TVs, or music. You can also bring your own earbuds and listen to a podcast, audiobook, or calming music.

6. Consider Sedation Options

Sedation dentistry exists specifically for anxious patients. From mild nitrous oxide to deeper IV sedation, there's an option for every level of anxiety.

7. Schedule Wisely

Book your appointment at a time when you're least likely to feel rushed or stressed. Early morning appointments work well for many people.

8. Bring a Support Person

Having a trusted friend or family member in the waiting room — or even in the treatment room — can provide comfort.

9. Focus on the Benefits

Remind yourself why dental care matters: preventing pain, maintaining your health, and keeping your smile beautiful.

10. Reward Yourself

Plan something enjoyable after your appointment. Having something to look forward to can make the experience feel more positive.