Feeling anxious about the dentist? Tips for a calmer visit

Why dental visits feel stressful

Many people feel uneasy about the dentist. For some it goes back to a rough experience as a child. For others it's the sounds, the smell, lying back, a strong gag reflex, a fear of needles, or embarrassment about how long it's been since the last visit.

Avoiding the dentist can make things harder over time, because small problems grow. The goal is to find a way of getting care that feels manageable for you.

Before the appointment

• Mention your anxiety when you call; a short note on your file helps the whole team
• Ask for a first visit that is only a conversation and a look, with no treatment
• Choose a time when you're not rushed, such as the first appointment of the day
• Eat a light meal beforehand unless you've been told otherwise
• Write down your questions or worries so you don't have to remember them in the chair
• Bring someone you trust if that helps

During the visit

You're allowed to set the pace. Before anything starts, agree on a signal, such as raising your left hand, that means stop. The dentist or hygienist should pause straight away when you use it.

Ask for a quick explanation before each step. Knowing what you'll feel next, and for how long, removes a lot of the tension. If the numbing injection is your main worry, a topical gel can be applied first to numb the surface.

• Listen to music or a podcast with headphones
• Breathe slowly in through your nose for four counts, then out for six
• Rest your hands on your stomach and notice them rise and fall
• Ask for short breaks to close your mouth and stretch your jaw

Building confidence over time

For many people, anxiety eases with each visit that goes well. Starting with something simple, such as a checkup or a short cleaning, lets you get to know the team and the room before any bigger treatment.

Keeping up regular visits also helps. When problems are caught early, treatment tends to be shorter and simpler, which means fewer of the long appointments that many people dread. If a particular sensation or step bothers you, tell the team so it can be noted for next time.

If your fear is severe or linked to past trauma, talking with your family doctor or a counsellor can help too. Some people find short-term therapy useful for phobias, alongside a patient dental team.

If coping techniques aren't enough

For some people, coping techniques are not enough. Some dental offices offer sedation, a medicine that helps you feel relaxed during treatment. Sedation isn't offered at our office, so we focus on a calm pace, clear explanations, breaks and good freezing. Very anxious children are referred to a specialist.

If you think you need sedation, tell us. We'll talk through your options honestly, including care at an office that provides it.

Related services

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• Canker sore or cold sore: how to tell the difference
• Canadian Dental Care Plan: who qualifies and how it works
• Your child's first dental visit: what to expect

Trusted health information

• Caring for your teeth and mouth (Government of Canada)
• Oral health (Government of Canada)