You glance at your calendar and notice you have a dentist appointment coming up. Immediately, your heart starts to beat a little faster. You begin to think of reasons why you need to reschedule.

But you know dental care is important, so you force yourself to go. You enter the office holding a tissue in your sweaty palms, and when it’s all done, you leave with a huge sparkling smile. All those anxious moments leading up to the appointment vanish in the rearview mirror … until the next time.

If this sounds familiar, you might be dealing with dental anxiety. But what causes those jitters, and how can you manage them? Dentist Anne Clemons, DMD, explains.

What is dental anxiety?

“Dental anxiety” is a general term for the unease, worries and nervousness you feel when thinking about going to the dentist or sitting in that chair. It might make you dread your next appointment or feel super keyed up in the hours (or even days) leading up to it.

“Dental anxiety is common, and it’s less severe than dental phobia,” Dr. Clemons clarifies. How to tell the difference? It boils down to whether you still seek dental care.

“With dental anxiety, you might feel uneasy and even have some mild physical symptoms, like sweating or an upset stomach,” she explains. “But you still go through with your dental appointments.

Dental anxiety and dental phobia share many of the same causes.

Let’s take a closer look.

Common causes

There are many reasons you might feel anxious about or develop a strong fear of going to the dentist. “Understanding what’s behind your anxiety can help you take steps toward managing it,” Dr. Clemons encourages.

She breaks down some of the most common causes:

  • Previous dental experiences: For many of us, all it takes is one “bad” experience to color our views of dental care. Those moments can stick in your mind and resurface any time you go back for dental care.
  • The sights and sounds: Trays of tools. Buzzing and swooshing noises. “It’s a lot for your senses to take in and may spur anxiety, especially if you’ve had unpleasant experiences,” Dr. Clemons notes.
  • Shame or embarrassment: You might dread sharing how long it’s been since your last cleaning or admitting that you never floss. Even though dentists are there to help, not judge, those feelings are hard to push aside and can make you anxious.
  • Fear of bad news: If you suspect something’s wrong, you might feel worried leading up to your appointment. Even after getting the issue solved, you might carry some anxiety with you to future visits, too. You may even fear something else will crop up.
  • Loss of control: “Many people are uncomfortable with the dentist or hygienist working so close to their face,” Dr. Clemons acknowledges. Others feel vulnerable with their mouth wide open, unable to see what’s going on.
  • Anxiety about other medical care: It’s common for folks to feel anxious about any sort of healthcare appointments, including routine doctor’s visits or blood pressure checks. That apprehensiveness can trickle over into dental care, too.

Tips for dealing with dental anxiety

You don’t have to keep dreading your next dental visit. There are lots of ways to calm your anxiety before going to the dentist’s office and feel more comfortable once you’re there.

Dr. Clemons offers these tips:

  • Find a dentist you trust. No matter what’s causing your dental anxiety, knowing you’re in good hands can help. Ask loved ones for recommendations. Find the fit that’s right for you and your needs, even if it takes some browsing around.
  • Relax beforehand. A little relaxation can work wonders for an anxious mind. If your thoughts are racing before your appointment, try a deep breathing session or a quick walk around the block.
  • Be honest. Tell your dentist and hygienist that you’re anxious about dental care. See how they respond. Chances are, they’ll share exactly what they can do to help you feel comfortable. If they don’t? Maybe consider care elsewhere.
  • Ask for explanations and establish stop signals. Ask your dental provider to tell you what’s about to happen at each stage of your appointment so you can mentally prepare. Or tell them if you’d rather not know! It also helps to agree on a stop signal, like raising your hand, to let them know you need a break or that something hurts.
  • Learn about sedation. Your dentist may be able to provide medications that help you manage stress or anxiety during certain procedures. “Ask what your dentist can offer,” Dr. Clemons advises. “Together, you can decide when it would be helpful.”
  • Bring a support person. There’s no rule that says you have to tough it out on your own. Whether your person hangs out in the waiting room or sits next to you, their mere presence can help you stay calm and feel supported.
  • Listen to music or watch TV. “You might opt for soothing classicals or songs that make you feel pumped and confident while in the chair,” Dr. Clemons suggests. Some offices have TVs in their exam rooms so you can watch and stay distracted. You can also just close your eyes and picture relaxing scenes, such as a beach or a forest.
  • Schedule morning appointments. If your other commitments allow, nab an early spot on your dentist’s calendar. This minimizes how much time you have beforehand to ruminate and worry. And it lets you get on with your day sooner.
  • Reward yourself. Stop somewhere on your way home from the dentist, whether it’s for a tooth-friendly snack or 10 minutes of peace and quiet at the park. Make it a routine that you associate with going to the dentist — one that you look forward to.

Getting support for dental anxiety

You might try all these strategies and still feel anxious about going to the dentist. That’s OK. Anxiety is complex and not always easy to untangle. If you’d like some extra support, consider speaking with a mental health specialist. They can help you understand the root causes of dental anxiety in your unique case and suggest ways to manage it.

It can also help to remember that you’re not alone in facing dental anxiety. Your dentist likely sees many people who, like you, feel antsy about their appointment.

“Routine dental care is vital for your oral health and overall health,” Dr. Clemons emphasizes. “We want to help you feel as comfortable as possible during each visit, whether it’s for a cleaning or a procedure. Be proud of each step you take in conquering dental anxiety and know we’re here to support you no matter what.”

This article was written by Cleveland Clinic Health Essentials (editorial@ccf.org) from Cleveland Clinic and was legally licensed through the DiveMarketplace by Industry Dive. Please direct all licensing questions to legal@industrydive.com.