Nervous About Your Dental Appointment? Try Meditation

Does an upcoming dental visit give you anxiety? You’re not alone. In fact, more than a third of Americans experience anxiety or fear about dental procedures. Luckily, there are a lot of things you can do to encourage a relaxed state of mind for your visit.

Breathing Techniques

When we’re anxious, our breath tends to be fast and shallow, our heart beats faster, our muscles are tense, and our blood pressure rises. One effective meditation technique to counteract these symptoms is deep breathing exercises. Belly breathing helps regulate your body’s “fight or flight” response by sending a message to the brain to relax. It also lowers cortisol — your body’s stress hormone. It’s free, it’s effective, and anyone can try it.

Here’s what to do. First, find a comfortable position in a chair or lying down. You might enjoy closing your eyes to help you focus and relax. Place your hands over your abdomen and feel it rise and fall. Inhale deeply and slowly through your nose, hold the breath, then exhale deeply and slowly. Try taking a short pause between breaths. Pay attention to your body and where it feels tense, and try to “breathe” into the tension. Take several rounds of deep breathing like this. Before returning to a standing position, breathe normally for a minute or two.

Guided Imagery

This technique is research-proven to help reduce anxiety, and even pain, by using your imagination and senses. Guided imagery puts you in control by concentrating on an object, sound, or scene that you find pleasant.

Imagine a beautiful, wooded setting, a picnic, or gentle water — see the glow of a soft sunset or think of the ocean. Think of any relaxing image that puts your mind at ease. Try to attach details: what do you smell, hear, or feel in your peaceful place?

If you’re having a hard time thinking of your own scenarios, you can try a guided imagery app on your smartphone. These often have soothing voice actors who help you create vivid, relaxing scenes in your mind’s eye.

Noting Techniques

Think about being present in the moment. What causes anxiety or tension? Try to label your thoughts and feelings. Labeling can create some space between you and your triggers to help keep you focused. When the dentist uses a drill, for instance, focus on the word “hearing.” When they say, “Open wide,” focus on the word “stretching.” When you label your thoughts, you teach your mind not to wander so much. This makes it easier to stay focused on positive thoughts.

Flotation Techniques

When you’re stressed, your mind can race. Slow it down using this mindfulness technique, which helps activate the parasympathetic nervous system — the key to relaxation. Imagine yourself floating in the dentist’s chair. Feel yourself light as a feather, almost evaporating out of your body. Visualize birds flying, stars, clouds flying, or floating on water — something that gives you the idea of weightlessness. Let go — and feel yourself relax.

Cincinnati’s Gentle Dentists

At Beckham Square Family Dental, we advocate for gentle dentistry. We’re happy to help you with anything that helps put you at ease. Listen to relaxing music if you’d like. Take a few minutes before your procedure to meditate. We encourage you to practice breathing techniques if you need to. We’re happy to help. Your peace of mind is our priority.