The dentist explains how to cope with fear if you’re afraid of going for “vital” check-ups.

Dental anxiety is increasingly common in the UK, with some studies claiming that up to 53% of the population fear visiting the dentist. However, attending your annual dental check-up is not only vital to your oral health, but can also be essential in identifying any signs of any more serious or underlying health problems.

So if you’re due for a check-up soon but the thought of a trip to the dentist is making you feel anxious, Dr Smita Mehra, Principal Dentist at The Neem Tree Dental Practice in London, shares some tips on how to overcome dental anxiety .

Deep breathing

With a visit to the dentist, your breathing will likely be affected. You will begin to take smaller, shallower breaths using your chest and lifting your shoulders – which can further exacerbate and prolong feelings of stress.

To combat this, when you sit in the dentist’s chair, take a few minutes to get comfortable and focus on your breathing. Start breathing in and out gently through your nose while keeping your upper chest and shoulders still. This allows you to breathe using your diaphragm, using your lungs to their full capacity, and helps control your nervous system.

Also, sitting upright for as long as possible, preferably with your feet on the ground (perhaps in a normal chair) helps with the feeling of being in control. The dentist should be able to talk to you as much as possible in this position.

Visit the dentist before check-up or treatment

Overcoming dental anxiety can start with finding a dentist you feel comfortable with. When you sign up for a new dentist, tell them you have dental anxiety and ask if it would be possible to book an appointment with the dentist before any check-ups or treatment.

This way, you can get comfortable with your surroundings, meet the dentist you will be seeing, and discuss what will happen at your next appointment. This allows you to feel more prepared for your visit and to be aware of what to expect.

Bring something to distract you

Anxiety at the dentist can often be triggered by the various unpleasant sounds coming from the equipment, from buzzing to drilling. If you find that the sounds from the dentist make you uncomfortable, try taking some headphones with you to listen to music and cancel out any external sounds.

If you would feel more comfortable not knowing what treatment is taking place at the dentist, you can also take a smartphone with you to watch an episode of your favorite show or sit and scroll through social networks.

Give a stop signal

Whether it’s a visit to the hygienist or a filling, some procedures can cause more anxiety than others. To help you feel more in control of the situation, you can agree on a stop signal between you and your dentist. This can be as simple as raising your hand for them to stop, but it will make you feel more in control of the situation and ease any feelings of stress and worry.

You have something to look forward to after the dentist

If you have dental anxiety, you may associate a trip to the dentist with a negative and distressing experience. Try to rewrite this narrative in your head by having something fun or exciting to look forward to after the dentist. This could be meeting a friend for lunch, a solo shopping trip, or something as simple as grabbing a coffee to relax afterwards.

Overall, going to the dentist shouldn’t be an anxiety-inducing experience, you’re in the best hands, and you should take comfort in knowing that dental care is more comfortable and safer than ever for a number of reasons, including:

Comfortable procedures: Advanced dental technology means procedures are faster, more efficient and less invasive than ever before. Modern tools and techniques have been designed to make dental visits more comfortable for patients.

Effective pain relief: If you have any dental treatment, you may be given anesthesia or other pain management options to minimize any discomfort and keep you comfortable.

Specialized care: Whether you just go for a check-up or if you have dental problems, at the dentist, you are in the best hands. Dentists are skilled professionals who can take care of various dental needs and ensure that your oral health is taken care of.

Preventive care: Attending regular check-ups will detect any problems early, preventing any problems from developing and requiring more invasive treatment. Instead, preventative measures can be taken at the dentist to manage your oral health.