The chair slowly tips you back, the air is thick with that clean, clinical, smell, and from somewhere just outside your eye line the clinking of metal instruments rings the air. Mouth suddenly dry and heart rate picking up, you swallow stiffly, feeling your skin start to prickle. The faint but all too audible sound of a drill from the clinic room next door rents the air.
Anxiety and fear are almost synonymous with a trip to the dentist. For so many of us, even the thought of booking in and getting a check up comes with a hefty side serving of dread. Even research shows that fear and anxiety around the dentist is hugely common, with a recent survey of over 1,000 people showing that over 70% had at least moderate levels of dental related fear1. So unless you’re one of the ultra chilled 30%, chances are a trip to the dentist is one that comes with its fair share of anxiety and dread.
The good thing? You’re definitely not alone.
Even better? There are some actionable tips that can help.
1. Acknowledging what’s there
One of the biggest parts of pushing back on anxiety is acknowledging that fear, dread and anxiety might be there to begin with. Acknowledging, accepting and speaking out anxiety around something can often help that very same anxiety ease. And so, without shame or blame, letting ourselves, our family and even our dentist know we’re quite anxious about an appointment can actually do wonders in helping take the edge off and fear ease.
2. Reaching out for support
Letting others know how we’re feeling when it comes to the less positive side of emotion is, for anyone, often really hard. For pre-appointment anxiety though, letting at least one person know we’re anxious or fearful can be an absolute game changer. The chance to talk about and reality check anxious thoughts with a close friend, partner or family member can help things ease, and no matter our age or what the appointment’s for, having someone go with us for support is always encouraged.
3. Taking the pressure off
It’s often the last thing we think about, but actually letting the dental team know we’re anxious or worried before the appointment is really welcomed. Often, if the team know we might have significant fear or anxiety, provisions can be made to help ease the pressure. Booking a longer appointment so there’s plenty of time to talk first and take your time can be key, and taking the time to ensure the booking is with a clinician we’ve met before and feel comfortable with can help too.
4. Practice makes perfect
A huge part of fear, anxiety and worry exists in the body, and it’s in using this fact that a secret weapon in helping take control of anxiety is born. Practicing regular breath work, mindfulness or distraction techniques before an appointment (or just in general) can help prepare to action these stress busting tools during the appointment too.
5. Harness The Breath
Our breath comes at the core of anxiety, and by harnessing it before and during a trip to the dentist we can help take control of the body’s fight or flight response and quell anxiety before it sets in. Slowing the breath, counting for 2 to 4 seconds between each inhale and exhale, and focusing on the feeling of the breath as it leaves the tip of the nose or lips can be a powerful way to short circuit anxiety, calm the nervous system and help keep fear or panic in check before and during that next dental check.
References:
1A census-matched survey of dental fear and fear-treatment interest in the United States
Richard E Heyman, Kelly A Daly, Salomi Aladia, Sarah L Harris, Nicole A Roitman, Annette C Kim, Amy M Smith Slep. PMID: 40908064 PMCID: PMC12411743 (available on 2026-09-01) DOI: 10.1016/j.adaj.2025.07.004