If you have dental phobia, you’re not alone. About 9% to 20% of Americans avoid dental care because of fear or anxiety.

Unfortunately, neglecting oral health can lead to serious consequences, such as tooth decay, gum disease, and even heart disease.

The good news is that you don’t have to suffer in silence. There are many ways to overcome your dental anxiety and take care of your teeth and gums. Here are some helpful oral health tips:.

1. Find a Compassionate Dentist

One of the most effective ways to conquer your fear of the dentist is to find a dentist who listens to your concerns and treats you with compassion and understanding.

Look for a dentist who has experience working with anxious patients and uses gentle techniques to minimize discomfort.

You can ask for referrals from friends and family, read online reviews, or visit the American Dental Association website to find accredited dentists in your area.

2. Communicate Your Fears

If you’re nervous about a particular procedure or experience, don’t be afraid to express your fears to your dentist or hygienist.

They can explain what’s involved, answer your questions, and work with you to find ways to make you feel more comfortable.

You can also establish a signal, such as a raised hand, to let your dentist know if you’re feeling overwhelmed or need a break.

3. Practice Relaxation Techniques

Relaxation techniques, such as deep breathing, progressive muscle relaxation, and guided imagery, can help you cope with anxiety during dental procedures. You can practice these techniques at home or during your appointment.

Your dentist may also offer sedation options, such as nitrous oxide (laughing gas) or oral sedatives, to help you feel more relaxed and calm.

4. Choose Distractions

Distracting yourself from the sounds and sensations of dental procedures can help reduce anxiety. You can listen to music, watch a movie, or use virtual reality goggles to immerse yourself in a relaxing environment.

5. Take Care of Your Teeth

Taking care of your teeth and gums with regular brushing, flossing, and dental checkups can reduce the need for invasive procedures and help you feel more confident about your oral health.

Use a soft-bristled toothbrush and fluoride toothpaste to brush twice a day for at least two minutes. Floss once a day to remove plaque and food particles from between your teeth.

6. Try Natural Remedies

Several natural remedies may help reduce your dental anxiety:.

Chamomile tea: This herbal tea has calming properties that can soothe nerves.
Lavender oil: A few drops of lavender oil on a handkerchief or pillow can help you relax.
Valerian root: This supplement is commonly used for anxiety and insomnia.

Check with your doctor or dentist before trying any new supplement or herbal remedy.

7. Consider Therapy

If your dental anxiety is severe or interfering with your quality of life, you may benefit from therapy. Cognitive behavioral therapy and exposure therapy can help you identify and manage the thoughts and feelings that trigger your anxiety.

You can ask your dentist for a referral or search for a licensed therapist through the Psychology Today website.

8. Don’t Delay Dental Care

Delaying dental care can lead to more serious problems and ultimately increase your anxiety. If you’re experiencing tooth pain or other oral health issues, schedule an appointment with your dentist as soon as possible.

Remember that dental procedures are much less painful and complex than they used to be. With modern techniques and compassionate care, you can overcome your dental anxiety and enjoy a healthy smile.

9. Reward Yourself

After each successful dental appointment, reward yourself with a treat or activity that you enjoy. This positive reinforcement can help you associate dental care with positive experiences and reduce your anxiety over time.

10. Take Small Steps

Finally, remember that overcoming dental anxiety is a process. Don’t expect to conquer your fear overnight.

Start by taking small steps, such as scheduling a checkup and cleaning or asking your dentist to explain a procedure in detail. Gradually work your way up to more complex procedures, and celebrate your progress along the way.