10 tips for staying relaxed in the chair, even if visiting the dentist isn’t your favourite thing
10 tips for staying relaxed in the chair, even if visiting the dentist isn’t your favourite thing
If your heart races at the mere thought of making a dental appointment, we want you to know that you’re not alone. And, even more importantly, we get it. Just because we’re dentists doesn’t mean we expect everyone to feel at ease in the chair.
Research confirms what we all know: dental anxiety affects millions of people, and can range from mild, easily manageable unease to full-blown phobia. Unfortunately, avoiding the dentist altogether is not an option, and it only makes things worse in the long run, anyway.
Instead, if you have any level of dental anxiety, rest assured that there are practical strategies to help you on your next visit to see us. It all starts with being aware and informed.
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Understand the source of your unease
The first step to conquering dental anxiety is recognising what specifically bothers you.
Is it the sound of the drill? The clinical setting? Fear of pain? Feeling trapped or not in control of the situation? Or something more personal?
Once you identify your triggers, the Middleborough Dental Care team will work with you to address and manage them. All of our dentists are experienced in supporting anxious patients, so please don’t feel embarrassed about telling us that you’re not cool, calm, and collected. As soon as we know, we can start taking steps to help ease your mind and feel more comfortable.
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Communication is always the best starting point
Never underestimate the power of a good conversation. Before your appointment even begins, tell us about your anxiety.
We’re more than ready to discuss any concerns, hear about past negative experiences, and get your ideas on what will help you feel more comfortable. At the same time, based on our own experience, we’ll more than likely have some tried and tested ways of putting you at ease.
In many cases, just the knowledge that you’ve told us what makes you anxious and that we’re going to do everything possible to mitigate that is enough to lower your heart rate.
One of the most common steps that almost every patient likes to know is in place is that a simple hand signal from you lets us know that you need a break, and that we’re absolutely fine with you asking us to pause the procedure at any time.
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Schedule your appointment strategically
Most of our patients have busy lives and simply schedule their appointments when it fits in between all the other things going on for them. If you have dental anxiety, you should prioritise choosing an appointment time when you’re not in a rush or under pressure.
If you’re a morning person, book the first slot of the day so you won’t spend hours dreading it. But if you want to get the rest of your day done first, think about making an appointment an hour after you know you’ll have everything else out of the way, so you’re not rushing.
If at all possible, we suggest that you avoid scheduling a dental visit during any particularly stressful periods in your life.
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Relaxation techniques can help
Deep breathing is a secret weapon that helps recalibrate and regulate your body and mind in almost any situation but can be particularly effective to ease feelings of stress.
Even before you come to see us, you should try the 4-7-8 technique: breathe in for four counts, hold for seven, and exhale slowly for eight. This sequence activates your parasympathetic nervous system, counteracting the fight-or-flight response.
Progressive muscle relaxation, where you consciously tense and then release muscle groups from your toes to your head, can also melt away tension while you’re in the chair.
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Distraction can also be effective
While we are fully focused on what we’re doing while you’re in the chair, you shouldn’t be. Many patients find looking at something on our chair-side monitors (listening through our Bluetooth headphones) is enough to take their focus away from what we’re doing.
If you want to bring your own headphones to listen to a playlist of calming music or an engaging podcast, that’s fine (as long as you can still hear us when we need to give you instructions).
Some patients find it helpful to squeeze a stress ball or hold a fidget toy. The key is giving your mind something else to focus on besides the procedure.
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Visualisation is a good option for some patients
This may not be for everyone and might take some practice before it’s truly effective, but imagining you’re somewhere else can be a really calming thing.
Try picturing yourself somewhere peaceful, like a quiet beach, a forest trail, or even your favourite cozy spot at home.
Engaging all your senses makes visualisation more effective: What do you hear? What does the air smell like? The more vivid the mental escape, the more it can help distance you from the dental chair.
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We can consider sedation options
We have various sedation options available, from mild nitrous oxide (laughing gas) to oral sedatives or even IV sedation for severe anxiety. Nitrous oxide wears off quickly and allows you to drive yourself home, while oral sedation requires planning ahead and someone to drive you.
If you want to consider sedation, we do need to discuss it in advance, but please remember that there’s no shame in needing a little extra help to get through your appointment, and we are experienced in offering the sort of help you might need.
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Bring a support person
Sometimes just having a trusted friend or family member in the room can make all the difference. They can hold your hand, help you remember post-care instructions, and provide emotional support before and after the procedure.
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Focus on gradual exposure
If your anxiety is severe, consider starting with just a consultation or cleaning before moving on to more intensive procedures. Building positive experiences gradually can help rewire your brain’s response to dental visits.
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Take care of your teeth between visits
Good oral hygiene can be the first and most basic step toward reducing dental anxiety.
That’s because when you brush twice daily and floss regularly, your appointments become shorter and less invasive. Fewer cavities mean fewer drills, creating a positive feedback loop that makes future visits less stressful.
Pain management has come a long way
Keep in mind that modern dentistry is nothing like it was decades ago. Numbing techniques are highly effective, and part of our training focuses on ensuring all patients are comfortable before proceeding.
If, however, you do feel pain while we’re treating you, speak up immediately. Having you experience any sort of discomfort is the furthest thing from what we want.
Let us help you
As we’ve said, dental anxiety is real and valid. At the same time, we don’t want it to control you or adversely impact your long-term health.
By combining communication, relaxation techniques, and modern dental technology, you can get through your appointments while keeping your oral health on track.
The team here at Middleborough Dental Care is very conscious of the fact that every successful visit builds confidence for the next one.
Please think of us as your partners in keeping you healthy. We’re very much on your side.
Although we’ll probably never be able to make the dental chair your favourite place, with the right strategies and support, we can make sure it’s no longer somewhere you’ll do anything to avoid.