An estimated 36% of the US population experiences dental anxiety, and about 12% have extreme dental fear. If going to the dentist fills you with dread, you are far from alone — and there are real, practical things you can do to make it manageable.
Tell Your Dentist Before Your Appointment
This is the single most effective thing you can do. Call the office when you book and let them know you experience dental anxiety. A good dental team will accommodate you — they may schedule you at a quieter time, walk you through each step before doing it, and check in more frequently during treatment.
Hiding your anxiety typically makes things worse. Dentists who know you are nervous can adjust their approach significantly.
Establish a Stop Signal
Agree on a clear signal — like raising your left hand — that tells your dentist to pause immediately. Knowing you have control over when things stop is often enough to reduce anxiety considerably. Most dentists will suggest this themselves if you mention you are nervous.
Distraction Techniques
- Music or podcasts: Bring earbuds and listen to something you enjoy. It blocks out the sounds of dental equipment, which many patients find triggering.
- Focus on breathing: Slow, deep breaths through your nose activate your body's relaxation response. Breathe in for four counts, hold for two, out for six.
- Stress ball or fidget tool: Having something to squeeze gives your nervous energy somewhere to go.
Ask About Sedation Options
For patients with moderate to severe anxiety, sedation dentistry can make treatment manageable. Options range from:
- Nitrous oxide (laughing gas): Mild relaxation that wears off quickly. You can drive yourself home after.
- Oral sedation: A prescription pill taken before your appointment. You will be awake but deeply relaxed. You will need a driver.
- IV sedation: Deeper sedation administered by a dental anesthesiologist. Used for complex procedures or severe anxiety.
Ask your dentist which options they offer — not all dental offices provide all sedation types.
Build a Relationship With Your Dentist
Dental anxiety is often worse with unfamiliar providers. Seeing the same dentist regularly, even just for cleanings, builds familiarity and trust. Many patients find that their anxiety decreases significantly once they have a dentist they know and trust.
Start Small
If the idea of a full appointment is overwhelming, ask if you can book a brief consultation with no treatment — just meeting the dentist and having a conversation. Starting with something low-stakes builds confidence for future visits.