Fear of the Dentist: How to Overcome Dental Anxiety and Feel Calmer
Feeling nervous about visiting the dentist is extremely common. For some people, it is little more than mild apprehension before an appointment. For others, the anxiety can be so strong that they postpone treatment for months or even years.
The difficulty is that avoidance often makes the fear worse. The longer you stay away, the more daunting the thought of returning can become.
I'm Sharon Shinwell, a UK Clinical Hypnotherapist, Counsellor and Psychotherapist with more than 25 years' experience. Before becoming a therapist, I worked alongside dentists for several years, so I saw first-hand how strongly dental anxiety can affect people.
Over the years, I have also helped people deal with fears and anxiety through hypnotherapy and self-hypnosis.
If fear of the dentist is affecting you, understanding what is happening — and learning ways to feel more in control — can make that next appointment seem considerably more manageable.
Why Are Some People So Afraid of the Dentist?
There isn't one single cause of dental anxiety.
Some people can trace their fear back to an unpleasant or painful dental experience, particularly one that happened when they were young. Others may have absorbed the fear from a parent or someone close to them.
For some, it isn't really the dentist they fear at all. It may be the thought of pain, injections, drilling, gagging or being unable to stop what is happening.
Common reasons for dental anxiety include:
A previous painful or frightening experience
Fear of injections or needles
Worry about pain
The sound or sensation of dental equipment
Feeling trapped or unable to leave
Fear of gagging
Embarrassment about the condition of your teeth
Worry about receiving bad news
Feeling that you have lost control
Sometimes several of these concerns combine.
Why Can Dental Anxiety Become Worse Over Time?
Fear can become reinforced through avoidance.
Imagine that you have a dental appointment approaching and begin feeling increasingly anxious. Eventually you cancel it.
Immediately, you feel relieved.
Unfortunately, your mind can learn something from that relief: avoiding the dentist made the anxiety disappear.
The next time an appointment approaches, the urge to avoid it may therefore be even stronger.
This is one reason people can find themselves staying away from the dentist for years, even though they know that delaying necessary dental care isn't helping them.
The Fear of Being Judged by Your Dentist
Embarrassment is an important part of dental anxiety for some people.
You may worry that your dentist will criticise you because you haven't attended for a long time, or feel embarrassed about the condition of your teeth.
That embarrassment can then become another reason to postpone making an appointment.
If this sounds familiar, remember that dentists regularly see people who have avoided treatment because of anxiety. Telling the practice that you're a nervous patient when you make the appointment can be a useful first step.
You don't need to pretend that you're comfortable when you're not.
Tell Your Dentist That You're Anxious
One of the simplest things you can do is also one of the most important: tell your dentist how you feel.
Don't wait until you're sitting in the chair feeling overwhelmed.
Explain beforehand that you experience dental anxiety and, if possible, tell them what particularly worries you.
For example, you might be frightened of injections, dislike not knowing what is happening or become anxious when you feel unable to communicate.
You could agree on a simple hand signal that means please stop for a moment. Knowing that you can ask for a pause can help restore some sense of control.
Choose a Dentist You Feel Comfortable With
The relationship you have with your dentist matters.
If you're particularly nervous, look for a dental practice that specifically mentions caring for anxious or nervous patients.
You may also want to ask friends or family for recommendations.
A dentist who listens to your concerns, explains what is going to happen and allows you to proceed at a manageable pace can make an enormous difference to how you experience treatment.
How to Prepare for a Dental Appointment When You're Anxious
Try not to spend the days before your appointment repeatedly imagining everything that could go wrong.
Each time you mentally rehearse a frightening version of the appointment, your body can respond as though the threat is already happening.
Instead, deliberately rehearse a different version.
Imagine arriving at the practice, sitting in the waiting room and noticing that although you may feel nervous, you are coping.
Picture yourself communicating with the dentist, breathing steadily and getting through the appointment one stage at a time.
The aim isn't to convince yourself that you'll feel absolutely no anxiety.
It's to begin teaching your mind that feeling anxious and being able to cope can exist at the same time.
Use Your Breathing to Reduce Tension
Anxiety often changes the way we breathe. Breathing can become faster and shallower, which may add to the physical sensations of nervousness.
Try slowing your breathing rather than forcing yourself to take very deep breaths.
Breathe in gently, then allow the breath out slowly.
As you breathe out, deliberately release some of the tension in your shoulders, hands and jaw.
This is worth practising before the appointment rather than waiting until you're already extremely anxious.
Fear of Dental Injections
For some people, the needle is the most frightening part of a dental appointment.
If injections are your main concern, tell your dentist before treatment begins.
Simply knowing that the dentist understands your fear and won't unexpectedly proceed can make the situation feel more manageable.
Try to avoid watching the preparation of the injection if seeing the equipment increases your anxiety. Instead, choose somewhere else to focus your attention and concentrate on keeping your breathing slow and steady.
Fear of the Drill and Dental Sounds
Sometimes it is the sounds associated with dentistry that trigger anxiety.
A particular sound can become strongly associated with a previous unpleasant experience, and hearing it again may immediately trigger tension.
If this affects you, discuss it with your dentist. Depending on the treatment and practice, you may be able to use headphones or another form of distraction.
It can also help to remind yourself that a familiar sound is not, by itself, evidence that something bad is happening.
What If I Feel Trapped in the Dentist's Chair?
Loss of control is a common theme in many fears and phobias.
When you're lying back in the dental chair, you may feel vulnerable because someone else appears to be controlling what happens.
This is where communication becomes particularly important.
Agreeing beforehand that you can raise your hand whenever you need the dentist to pause can help change the experience from:
“I can't get out of this.”
to:
“I can stop this if I need to.”
That seemingly small difference can be very reassuring.
Can Self-Hypnosis Help with Fear of the Dentist?
Self-hypnosis may be useful as part of a broader approach to managing dental anxiety.
Hypnosis involves entering a relaxed, focused state in which you can use suggestion, imagery and mental rehearsal to begin changing some of the thoughts and emotional responses associated with your fear.
For dental anxiety, this might involve imagining yourself approaching an appointment more calmly, feeling more in control in the dental chair and responding differently to situations that previously triggered anxiety.
It isn't about making you unconscious or taking away your control.
In fact, the purpose is almost the opposite — helping you develop a calmer response to something your mind has learned to treat as threatening.
If you'd like to understand the process in more detail, you can read my complete guide to how self-hypnosis works.
Using Self-Hypnosis Before a Dental Appointment
Self-hypnosis is generally better practised before the situation you're preparing for rather than being treated simply as an emergency technique when anxiety is already at its highest.
Repeated listening gives you opportunities to mentally rehearse feeling calmer and more confident about your appointment.
You might imagine:
Making the appointment without putting it off
Travelling to the dental practice
Sitting calmly in the waiting room
Talking openly to your dentist
Settling into the dental chair
Keeping your breathing steady
Remaining aware that you can communicate
Leaving the appointment feeling pleased that you managed it
Mental rehearsal can help make the situation feel more familiar before you encounter it for real.
Fear of the Dentist Self-Hypnosis MP3
I created my Fear of the Dentist Self-Hypnosis MP3 specifically for people who become anxious about dental appointments or treatment.
My earlier experience working alongside dentists gave me an understanding of the ways nervous patients can react before and during appointments. Combined with my later experience as a clinical hypnotherapist, this helped shape the approach used in the recording.
The session is designed to help you relax, mentally rehearse a calmer dental experience and begin developing a different response to the thoughts and situations that previously triggered anxiety.
[LINK: Fear of the Dentist Self-Hypnosis MP3]
Self-hypnosis should complement appropriate dental care rather than replace it.
What If My Dental Anxiety Is Severe?
There is an important difference between feeling nervous about visiting the dentist and experiencing a severe dental phobia.
If your fear is preventing you from obtaining necessary dental treatment, tell your dental practice.
Some practices have particular experience supporting highly anxious patients, and your dentist can discuss approaches that may make treatment easier for you.
For severe or persistent anxiety, you may also benefit from discussing the problem with your GP or an appropriate mental health professional.
The important thing is not to allow embarrassment about your fear to stop you asking for help.
Frequently Asked Questions About Fear of the Dentist
Is fear of the dentist common?
Yes. Many people experience some degree of nervousness or anxiety about dental treatment. The intensity varies considerably, from mild apprehension to a severe phobia that leads someone to avoid appointments altogether.
Why am I scared of the dentist even when I know I'm safe?
Fear isn't always governed by conscious logic. Your brain can associate dental treatment with pain, vulnerability or a previous unpleasant experience, causing an automatic anxiety response even when you consciously know that you're not in immediate danger.
Can hypnosis cure dental phobia?
It would be misleading to claim that hypnosis can cure every dental phobia. Self-hypnosis may help some people manage anxiety, relaxation and their emotional response to dental treatment, particularly when used alongside good communication with their dentist and other appropriate support.
How can I calm myself before going to the dentist?
Preparing beforehand can help. Tell the dental practice that you're nervous, practise slow breathing and relaxation, avoid repeatedly imagining frightening scenarios and mentally rehearse yourself coping with the appointment successfully.
Should I tell my dentist I'm frightened?
Yes. Letting your dentist know gives them the opportunity to understand your concerns and discuss ways of making the appointment more manageable. You can also agree on a signal to use if you need them to pause.
How often should I use self-hypnosis before my appointment?
Rather than leaving it until the day of the appointment, it can be helpful to practise regularly beforehand. This gives you more opportunity to become familiar with relaxation and mentally rehearse responding differently to the situation.
A Final Thought
Fear of the dentist can become surprisingly powerful, particularly when it has been reinforced by years of avoidance.
But avoiding dental treatment can also keep the fear alive.
You don't have to expect yourself to suddenly become someone who loves going to the dentist. A much more realistic goal is to become someone who can feel some nervousness, remain in control and still go through with the appointment.
That change can begin with something as simple as making the appointment, telling your dentist you're anxious and starting to prepare your mind for a different experience.
If you'd like additional support, you can find out more about my Fear of the Dentist Self-Hypnosis MP3, created specifically to help you prepare for dental appointments with greater calm and confidence.
