12 Self-Care Tips to Decrease Your Dental Anxiety

12 Self-Care Tips to Decrease Your Dental Anxiety

Feeling a bit anxious about an upcoming dental visit is normal, but having severe nervousness about these visits means you could be dealing with dental anxiety. This severe form of anxiety can cause you to put off appointments with dentists in Mesa, which increases your risk of needing more dental work done later on. Taking care of yourself can help you deal with dental anxiety, so that you get routine dental exams and cleanings that you need.

Do Some Journaling

Do Some JournalingWriting your worries down in a journal can have a calming effect. The night before your dental appointment, consider jotting down what you’re worried about. Putting these worries down on paper helps keep them from taking up mental energy in your mind.

Use Visualization

Visualizing yourself feeling confident about your dental visits can help you feel less anxious about them. Try picturing yourself getting through your visit while feeling calm and comfortable, and you might have an easier time handling dental anxiety at your actual appointment.

Download Calming Apps

Your phone or mobile device can play a role in helping you manage dental anxiety. Download calming apps to use before your visit or while you’re in the waiting room. For example, you can find apps that play soothing music and sounds or apps that help you meditate.

Seek Therapy

Seek TherapySeeing a professional therapist can help you work through issues that could be causing dental anxiety. It can take time to fully resolve these issues, but being able to talk about your worries with someone else on a regular basis can help.

Practice Good Dental Hygiene

Good dental hygiene at home can go a long way toward easing your anxiety about going to the dentist. Brushing and flossing regularly, along with avoiding sugary or starchy foods that can cause tooth decay, can help you feel less anxious about having dental cleanings done.

Get a Good Night’s Sleep

Poor sleep or not getting enough sleep can increase feelings of anxiety. While you should make sure you get a good night’s sleep the night before your appointment, make a habit of doing this every night. Keep your bedroom cool enough for a comfortable night’s sleep, and do a quiet activity before bed, such as reading.

Eat a Healthy Diet

Eat a Healthy DietEating nutritious foods is a good way to manage anxiety over dental visits while also staying healthy overall. Include fresh fruits and vegetables in your daily diet, along with whole grains and other healthy foods.

Get Regular Exercise

Physical activity is a great way to keep dental anxiety under control. Try to exercise on a daily basis for at least 30 minutes to get the most out of the mental benefits of physical activity. You can go for walks, do a stretching routine in your living room, or even dance, as long as you’re doing some form of exercise.

Spend Time with Pets

While you can’t bring your pets with you to dental appointments, spending time with them at home before you leave can help. Petting dogs and cats has been shown to have a calming effect on people, which can help you feel less stressed about your visit.

Learn Meditation

Learn MeditationMeditation is an effective way to calm your nerves when you’re anxious about a cleaning or having other dental work done. You can start with a short and simple meditation that only takes a few minutes. Keep in mind that meditating on a daily basis is an important part of keeping anxiety at bay.

Give Yoga a Try

Yoga provides a way to combine exercise and stress relief. Doing yoga can help settle your mind when you’re feeling stressed about going to the dentist. Just make sure you begin with easier yoga moves and work your way up to doing more challenging ones.

Consider Coloring Books

You don’t have to be a kid to enjoy the benefits of coloring books. The soothing act of coloring can help reduce your anxiety about your dental visit. Keep in mind that you can find adult coloring books in a wide range of themes.


If you deal with anxiety and feel nervous about routine cleanings and other kinds of dental work, please contact us at Dental Brothers. We offer dental sedation in Phoenix to help you feel calmer during your appointments.