If you feel nervous before a dental appointment, you’re not alone. Dental anxiety is incredibly common—for both kids and adults—and it can make even routine checkups feel overwhelming. In some cases, it may even cause people to delay care, which can lead to more serious dental issues down the road.
The good news? There are simple, proven ways to feel more comfortable and in control before and during your visits. From calming techniques to thoughtful communication, the right approach can make all the difference.
At Elizabeth L. Wakim DDS, we understand how personal dental anxiety can be. That’s why we focus on compassionate, individualized care—so every patient feels heard, supported, and safe. In this blog, we’re sharing practical tips for dental anxiety that can help you feel more at ease, starting today.
1. Start by Talking to Your Dentist
One of the most effective ways to manage dental anxiety is also the simplest: talk about it. Let your dentist know how you’re feeling before the appointment begins. Whether it’s fear of pain, past negative experiences, or even a general sense of unease, sharing your concerns helps your care team better support you.
You don’t need to explain everything in detail—just a quick conversation can help set the tone for a more comfortable visit. Your dental team can adjust how they communicate, slow things down, or suggest options to help you stay calm throughout your care.
Remember: your comfort matters. Open communication builds trust and creates space for a more positive experience.
2. Bring Comfort Items to Your Appointment
For many people who experience dental anxiety, even entering the dental office or sitting in the dentist’s chair can feel overwhelming. Bringing a familiar comfort object—something that offers emotional support and helps reduce stress—can make the experience feel more manageable. These items can help you feel grounded, supported, and more in control throughout your visit.
Helpful comfort items to consider:
- Headphones to block out sounds and listen to music, audiobooks, or guided imagery
- A soft blanket or weighted lap pad to add comfort and reduce tension in the exam room
- Fidget toys or stress balls to manage nerves and keep your hands busy
- A calming scent or essential oil to help support breathing and relaxation techniques
- A pre-agreed stop signal to give you control during any dental procedure
These simple tools are effective coping mechanisms, especially for those with severe dental anxiety, dental phobia, or anxiety disorders. Creating a safe, personalized environment can make all the difference in maintaining oral health and feeling more confident about going to the dentist.
3. Try Breathing or Grounding Techniques
If you feel anxious before or during a dental procedure, using simple relaxation techniques can help calm your mind and body. These strategies are quick, discreet, and easy to use—right from the dental chair. One helpful approach involves grounding techniques, which focus your attention on the present moment and reduce anxiety by shifting your focus away from distressing thoughts.
Techniques to help reduce anxiety:
- Practice deep breathing exercises to slow your heart rate and ease muscle tension
- Try box breathing: inhale for four counts, hold for four, exhale for four, and pause for four
- Use grounding exercises like the 5-4-3-2-1 method to shift focus away from fear
- Visualize a peaceful place or safe memory (a helpful form of guided imagery)
- Pair breathing with calming music to enhance the effect and block out dental sounds
4. Ask About Sedation or Calming Options
If you experience severe dental anxiety or find that typical coping strategies aren’t enough, you’re not alone—and there are safe, effective ways to help. In fact, a recent survey of dentists across the U.S. and Canada found that nearly 76% regularly use conscious sedation as part of their care approach, reflecting how common and accessible these support methods have become.
Sedation options to consider:
- Nitrous oxide (laughing gas): A mild, fast-acting sedative that helps reduce fear and promote calm
- Oral sedation: Prescription anxiety-relieving medication taken before your appointment
- Conscious sedation: Keeps you awake but deeply relaxed throughout the dental procedure
- General anesthesia: Reserved for severe cases or complex treatments in a hospital setting
Sedation dentistry is safe, closely monitored, and tailored to your level of dental fear. It’s especially helpful if you’ve avoided the dentist altogether due to past trauma or dental pain.
5. Schedule Smart and Don’t Rush
For many who struggle with dental anxiety, even walking into the waiting room can trigger distressing symptoms—from extreme sweating to tension in the jaw or shoulders. That’s why the timing of your visit matters more than you might think.
A slower, more intentional schedule can help you feel more in control and reduce feelings of pressure or panic.
Tips to create a low-stress appointment experience:
- Choose a morning slot when your energy is steady and stress levels are lower
- Avoid rushing from other responsibilities, like work or school
- Give yourself time before and after the visit to rest or use breathing exercises to release tension
- Let your dental practice know if you need extra time, breaks, or prefer to wear headphones during care
Creating a calmer visit makes it easier to see your dentist regularly, support your dental health, and stay ahead of issues like gum disease, bad breath, or postponed care. It also starts with finding the right dentist—someone who listens, understands your needs, and creates a judgment-free space where you can feel safe.
You Deserve a Calm, Comfortable Dental Visit
Dental anxiety can affect people of all ages and often leads to avoiding regular dental appointments. But skipping care can worsen issues like gum disease, bad breath, and overall oral health.
Whether it’s using comfort items, asking about sedation, or finding the right dentist who respects your personal space, small changes can make a big difference. Many anxious patients benefit from a flexible, gentle approach—especially when severe anxiety is involved.
At Elizabeth L. Wakim DDS, we listen, adapt, and support you through every step of your dental treatment.
Ready to take the first step? Call (724) 558-8222 or use our contact form to talk with your dentist today.