Going to the dentist can be stressful and uncomfortable for many people. The thought of someone poking around in your mouth with sharp dental tools is enough to make anyone squirm. However, there are ways to help distract yourself and make your dental visits more pleasant and relaxed. Using distraction techniques can help take your mind off the dental procedures so you feel less anxious.
Why do people feel anxious at the dentist?
There are many reasons why people feel anxious about going to the dentist. Some of the most common causes include:
- Fear of pain – Many dental procedures like fillings, extractions, and root canals can be painful. The fear of experiencing pain can cause anxiety.
- Feeling out of control – Lying in the dental chair unable to move while someone works inside your mouth can make people feel helpless and out of control.
- Dislike of sounds/smells – The sounds of the dentist drilling and scraping can be unpleasant. The smells of antiseptic cleaners can also make people uneasy.
- Embarrassment – Some people feel self-conscious about the appearance of their teeth or having bad breath.
- Gag reflex – Having fingers, tools, or impressions put far back in your mouth can trigger the gag reflex in some patients.
- Past trauma – Previous negative dental experiences like a painful or traumatic procedure can lead to anxiety about future visits.
- Fear of injections – Many people are afraid of the needles and injections used to administer local anesthesia.
These common sources of dental anxiety help explain why so many people dread going to the dentist. Finding ways to reduce stress and distract yourself can help make appointments more comfortable.
Prepare in advance
Making some preparations in advance can help put your mind at ease before a dental visit:
- Schedule appointments early in the day – This gives you less time to dread it.
- Avoid caffeine before appointments – Caffeine can amplify anxiety and make you more jittery.
- Discuss anxieties with your dentist – They can explain what will happen to reduce fear of the unknown.
- Agree on hand signals – This allows you to communicate any discomfort without needing to speak.
- Ask for nitrous oxide – Laughing gas can produce relaxation and sedation.
- Request anesthesia – Topical anesthetics, injections, or sedatives can reduce pain.
- Bring distractions – Have music, games, books, etc. on hand to keep yourself occupied.
By making a plan with your dentist in advance, you can feel more in control and prepared for your visit.
Use relaxation techniques
Using simple relaxation skills during your appointment can lower stress levels:
- Deep breathing – Inhale slowly through your nose and exhale through your mouth.
- Progressive muscle relaxation – Tense and then relax each muscle group.
- Guided imagery – Picture a peaceful setting like a beach or forest.
- Meditation – Clear your mind and focus on the present moment.
- Positive self-talk – Mentally repeat calming phrases like “I can do this.”
Practicing these techniques regularly can train your body to relax more easily when you feel anxious. You can also use them right before and during your dental treatments.
Listen to music
Listening to soothing music through headphones is an excellent distraction at the dentist. Music has the power to absorb your focus so you’re less aware of the procedure. It can also trigger the release of feel-good neurochemicals like dopamine that boost your mood.
Some good music genres to listen to include:
- Classical – Try Bach, Mozart or other composers for peaceful piano and orchestral music.
- Spa/meditation music – Features calming instrumental sounds and steady tempos.
- Ambient electronica – Has a mellow vibe with layered synths and vocals.
- Acoustic/folk – Relaxed, stripped-down arrangements of guitar, piano, and vocals.
- Jazz/blues – Mellow styles like smooth jazz, ragtime or delta blues.
Make a custom playlist of songs you find soothing. Having music you enjoy lowers stress levels more effectively. You can even ask your dentist to play music in the exam room.
Watch videos
Watching videos on a smartphone or tablet is another excellent distraction technique. Streaming movies or TV shows you’re really into absorbs your attention well. You can also watch funny viral videos or cat videos for a mood boost!
Some types of engaging videos to watch include:
- Comedies – Laughing relieves tension.
- Cute animal videos – Puppies, kittens and baby goats cuteness overload!
- Hair/makeup tutorials – Very visual and relaxing.
- Relaxing nature scenes – Ocean waves, forests, waterfalls, etc.
- ASMR videos – Features soothing sounds that produce tingling sensations.
Just be sure to bring headphones so you don’t disrupt other patients. Get absorbed in videos to distract from dental work.
Play mobile games
Mobile games are an excellent way to pass the time and take your mind off dental procedures. Games give your brain something interactive and engaging to focus on.
Some types of mobile games ideal for playing at the dentist include:
- Puzzles – Match 3, sudoku, jewel puzzles, etc. Absorbing but not too complex.
- Solitaire and mahjong – Familiar classics requiring strategy.
- Hidden object games – Fun searches for cleverly concealed items.
- Arcade-style games – Familiar, repetitive play like Tetris or Fruit Ninja.
- Casual games – Relaxing farming sims, city builders and cooking games.
Avoid reflex-dependent or fast-paced competitive games. Opt for familiar, meditative play instead. Mobile games captivate your senses to distract from dental work.
Read an engrossing book
Reading a genuinely engaging book helps pass the time at the dentist. When you’re absorbed in a great story, you focus less on your surroundings. Ebooks allow you to read comfortably at any angle.
Some types of books ideal for reading during dental procedures include:
- Page-turning thrillers and mysteries – Suspenseful plots keep you hooked.
- Romance novels – Uplifting love stories to boost your mood.
- Sci-fi and fantasy – Immersive fictional worlds you can get lost in.
- Celebrity autobiographies – Gossip-filled stories are fun distractions.
- Comic books and manga – Visual stories you can take in at any pace.
Choose subject matter you enjoy, but avoid anything overly intense or frightening. An engaging book makes time fly by at the dentist’s office.
Listen to podcasts or audiobooks
Listening to podcasts or audiobooks with wireless earbuds keeps your mind occupied with minimal effort. All you need to do is relax and listen attentively.
Some interesting podcasts and audiobooks to try include:
- Comedy podcasts – Lighthearted banter and jokes release tension.
- True crime podcasts – Intriguing mysteries and investigations.
- Celebrity interview podcasts – Fun pop culture chatter.
- Meditation and mindfulness audiobooks – Soothing voices and relaxing themes.
- Self-improvement audiobooks – Uplifting stories and advice.
Let podcasts and audiobooks absorb your focus so you breeze through dental procedures without fixating on them.
Schedule visits for your least stressful times
You can plan dental appointments for certain times of day when you naturally feel more calm and relaxed. Scheduling visits when you’re less stressed allows distractions to work better.
Try booking appointments:
- In the morning – You’re more well-rested and clear-headed.
- Midweek – Avoid stressful Mondays and Fridays.
- During personal quiet times – Whenever you tend to feel centered.
- When you’re generally relaxed – Don’t schedule visits during high-stress times.
Visiting the dentist when you’re already feeling peaceful makes distractions more effective for managing anxiety.
Plan rewarding experiences after
Having something fun planned for right after your dental appointment gives you a light at the end of the tunnel. Whether it’s lunch with friends, a massage, or trip to your favorite store, a reward incentivizes you to get through the procedure.
Some enjoyable experiences you can plan as dental visit rewards include:
- Mani/pedi session – Pamper yourself after the appointment.
- Favorite meal – Treat yourself to comfort food afterwards.
- Dessert from your favorite bakery – Indulge your sweet tooth.
- Shopping trip – Buy yourself something nice.
- Binge watch a new TV show – Reward patience with a cozy couch marathon.
Having a pleasant event to look forward to makes dental treatments seem brief. Use highly anticipated experiences as motivation to get through visits.
Focus on your breathing
Paying mindful attention to your breathing is a quick way to enter a relaxed state. As you inhale and exhale slowly and deeply, your mind calms and you become less fixated on your surroundings.
Try these mindful breathing techniques:
- Ocean breath – Imagine waves washing in and out as you inhale and exhale.
- Square breathing – Inhale for 4 counts, hold for 4, exhale for 4, hold for 4.
- Alternate nostril breathing – Close one nostril and inhale, then switch sides and repeat.
- Abdominal breathing – Place one hand on your belly to feel it rise and fall as you breathe.
Focusing on breath aligns your mind and body in the present moment for relaxation. The simple act of mindful breathing can get you through dental visits calmly.
Schedule appointments with your favorite dentist
Having dental work done by a dentist you like and trust makes the experience less intimidating. You’ll feel more comfortable addressing any concerns with them.
Qualities to look for in a dentist that will put you at ease include:
- Friendly, warm demeanor
- Patient and explains procedures thoroughly
- Listens to your concerns
- Answers questions without rushing
- Gentle hands with tools
- Calm speaking voice
Prioritize booking appointments with dentists you have confidence in. Their positive presence will help keep you relaxed.
| Distraction Technique | Best For |
|---|---|
| Listen to music | Soothing away anxiety |
| Watch videos | Completely absorbing focus |
| Play games | Engaging the mind |
| Read books | Immersing in other worlds |
| Listen to podcasts | Effortless entertainment |
Conclusion
Dental visits can make anyone feel anxious and uncomfortable. However, using distraction techniques gives you effective tools to manage feelings of unease. Options like listening to music, playing games, absorbing yourself in books, or focusing on breathing provide mental escapes.
Combining these distraction methods with preparation, scheduling visits carefully, and seeing a dentist you like allows you to breeze through dental work with less stress. Look for ways to distract your mind and the time will pass quickly.