Simple steps to fight dental fear.

Does the thought of going to the dentist make you nervous? It does me! Perhaps it's because I had numerous cavities as a child, or maybe the grinding sound of the drill during a filling traumatized me years ago. Whatever the reason, going to the dentist is on my list of least favorite things.

Of course, I'm not alone. Millions of people have some degree of dental anxiety or fear. But studies show that this apprehension can increase the likelihood of pain and complications.

Most dental procedures are virtually painless nowadays, which can put unwarranted fears to rest. But if you anticipate pain, you're much more likely to experience it than if you have a positive attitude. Fear and anxiety can make your body release the hormone epinephrine as a reaction to the stress. This hormone creates that "out of control" feeling of nausea and nervousness when you feel scared. You may even experience symptoms such as tightness in the chest or a rapid or pounding heartbeat, all which make the dental visit even more feared.

Instead of becoming obsessed with dental fear, acknowledge your fears and channel your energy into positive action. Here are some ways to do it.

1. Choose a dentist you feel comfortable with. Ask friends for recommendations, check several dentists' credentials, or call the American Dental Association for a referral. It can give you names of dentists in your area who understand your feelings.

Consider the dentist's age, sex, and credentials when you make your selection. Would you feel more comfortable with a man or woman? What positive memories do you have from any previous visits to a dentist? What qualities did this person have?

2. Set up an appointment to talk with the dentist before your examination if you feel insecure or fearful. Ask questions about methods of treatment until you feel at ease with what is going to occur. The more informed you are, the more in control you will feel.

Being assertive is an important step in feeling at ease in the dental chair. The dentist will use a variety of tools as the procedure is performed. If these tools frighten you, ask about their purpose. Open up and admit your fears. Knowing that the dentist is aware of your Concerns will help you begin to relax. Dentists are used to patients who feel anxious, and strive to relieve their worries.

3. Cut out caffeine. Caffeine contained in coffee, cola drinks, and tea can stimulate instead of relax you, adding to your apprehensions and causing the situation to become magnified in your mind.

4. Use headphones to listen to your favorite tape or radio station. The sound will muffle other equipment sounds and will help distract you.

5. Let the dentist know if you are in any pain or need more anesthetic. Raise your hand or establish some signal to let him or her know to stop the procedure and listen to your concerns. Only you know your pain threshold, and there is no need for you to be unnecessarily uncomfortable.

6. Think positively. Say to yourself "This is almost over" or "This isn't so bad" as the dentist completes the procedure, and believe this! I always write a few sentences in my journal about how pleasant the trip was and how my fears were unfounded. When it's time to make another appointment, I look back in my journal, and my fears ease.

7. Try regulating your breathing to relax. Breathe in for 5 seconds, hold for 5 seconds, then breathe out for 5 seconds. Practice this breathing before you get to the dentist's office so you can naturally do it before your fears begin.

8. Consider talking with a therapist if four fears are not alleviated after following these suggestion Taking out your fears with a professional will give you specific help to stop the cycle of anxiety and a new perspective.

Debra Fulghum Bruce is a mother of three, pastor's wife, and a free-lance writer. She is the author of several books on health issues and writes from Jacksonville, Florida.