For Hope Alcocer, the diagnosis was grim: 11 cavities. Inflamed gums. A tooth in need of a root canal.
As the list of problems grew, so did her feelings of shame and fear. Shame that she had waited more than a decade to seek care. And fear because she could no longer avoid the dentist.
Her anxiety stemmed from an experience as a teenager when her dentist brushed aside her concerns that she wasn’t numb enough before filling a cavity.
The pain made her want to jump out of the chair. “My pain was an 11 out of 10,” she said. “That’s how much it hurt.”
Dental anxiety is a common problem. Studies of U.S. adults generally find that around 20% of respondents have moderate to high fear of dental care. The severity ranges from mild uneasiness to severe phobia and can be rooted in earlier negative experiences or traumas.
The more fearful someone is, the more they postpone care, and the more likely they are to develop painful problems that require expensive or complex treatment, experts say.
“It’s kind of a self-fulfilling prophecy,” said Kelly Daly, a clinical psychologist and assistant research scientist at the NYU College of Dentistry.
But it doesn’t have to be that way, she added, admitting that she had struggled with dental anxiety herself after a botched procedure. Here are some strategies she and other experts shared to get past your fear so you can take good care of your teeth.
Choose wisely
If you don’t yet have a dentist who listens or puts you at ease, the experts said, look for one who will.
S.D. Shanti, a licensed dentist who educates dental professionals about how to work with patients who have dental phobias, suggested asking questions before your first visit to see how open a provider is to accommodating you.
For example, you can ask whether the dentist would schedule you during slow periods, spread out procedures over multiple appointments, or offer you a longer time slot. In addition, you can request to bring someone with you for emotional support.
You might also want to visit the office ahead of a procedure and “desensitize yourself” to the dental environment.
Be honest about how you’re feeling
Some patients are embarrassed to share how long it has been since they’ve seen a dentist, the experts said, or might not feel comfortable saying just how scared they really are.
But an empathetic dentist or hygienist will address your concerns right away if you tell them, the experts said. So let them know if you’re feeling scared or in pain.
Some dentists will know immediately. Dr. Tricia Quartey, a dentist in Brooklyn and a spokesperson for the American Dental Association, said that she could usually spot dental anxiety by looking at the X-ray, even before she met a patient because the patient’s scans reveal a range of accumulated problems.
She recommended telling your dentist or hygienist that you would like to use a signal like a raised hand, for example, when you need a break or want to talk.
Tap into the power of your mind
Some dentists will offer laughing gas, a mild sedative that can help patients feel calm and comfortable during a procedure.
While this can be a helpful tool, Quartey said that it’s best to talk to the dentist about when or how often to use it.
“I want my patients to be awake and to experience everything so they can realize it’s not that bad,” she added.
Many patients also try to self-medicate, but if your dentist is also planning to use medication then this can create problematic drug interactions, Shanti said, so it’s best not to take any substances before the visit. If you did, then you should tell your provider.
Alcocer tried everything to put her mind at ease during her visits. Cannabis edibles. A shot of vodka. Homeopathic herbs. Xanax. But simple psychological techniques turned out to make a bigger difference.
Alcocer discovered this after Quartey suggested she join a study testing an app that teaches strategies for coping with dental fear.
The app reminded Alcocer to breathe from her belly and had her recite mantras like “I am safe.” She was also instructed to ask herself about the worst thing that could happen and then the best-case scenario. These are all common tactics for managing anxiety.
Experts said focusing on your breath is one of the most effective things you can do. Shanti recommended trying an inhale through the nose and one long breath out or two short inhales through the nose and one long breath out to see which one feels best. Practice the technique you pick throughout the day so that you’re familiar with it when it’s time for your appointment.
The breathing and mental exercises were “a game changer,” Alcocer said. “I had a root canal done, and I did it like a champ.”
This article originally appeared in The New York Times.
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