Between 9% and 20% of Americans avoid going to the dentist because of anxiety or fear, according to WebMD. If you’re one of those people, we have good news: There are strategies that can help.

Please note this article addresses dental anxiety, which is not the same as a phobia. If your fear is intense or irrational, it may be a phobia. A mental health professional can help. Dental phobia, like other phobias, is treatable.

Whatever your level of fear, it’s important to your health to find ways to cope with it. Delaying or entirely avoiding dental care means risking serious (and potentially costly) dental problems down the road. In addition, dental problems have been linked to illnesses in other parts of the body, including heart disease, stroke, and diabetes.

Here are some ideas to try before and during your next appointment.

Before the visit

Find the right dentist. First, find a good dentist who takes dental fear seriously and is willing to help you be more comfortable. If you don’t already have a dentist, ask trusted friends for recommendations. Check to see if they are in your insurer’s network (if applicable).

Tell them your fears. Call the dentist to talk with them about your concerns before making an appointment. Share about any negative past experiences, and ask what they can do to help. Be upfront and honest. They can’t help if they don’t know where you’re coming from.

Arriving at the appointment

Bring a friend. Depending on your level of anxiety, you may want to plan to bring a friend or family member to be in the exam room with you. Check with your dentist first to be sure this is okay.

Allow plenty of time to get to your appointment a few minutes early. Don’t add to your stress by being rushed.

Remind the staff. When you arrive, remind your dental team about your anxiety. If your dentist and their staff know about your fear, they can help make you more comfortable during the visit.

Ask questions. A good dentist is happy to explain what they will be doing and what you can expect. Just knowing this can often alleviate much of the fear.

In the chair

Take breaks during the exam. The dentist won’t mind the interruption, as it gives them a break too. Tell your dentist you will raise your hand if you need to take a break. (Keep in mind you may need to wait a few seconds if they are at a crucial point in a procedure.)

Breathe. Your breath is one of the most effective ways to calm your nerves. Try deep, slow breathing to help relax muscle tension.

Body scan. Focus on relaxing one body part at a time, starting with your head and moving slowly down to your feet.

Listen to soothing music, a podcast, or audio book with headphones.

Watch TV or a DVD if available, but try to find something light, like a nature or travel show. (You don’t need high-speed chases or news to raise your blood pressure more!)

Occupy your hands. Squeeze a stress ball or rub a “worry stone.”

Visualize. Use your imagination to transport yourself to a relaxing setting, like a beach or forest.

For more information about dental anxiety and other dental care topics, visit MouthHealthy.org. Mouth Healthy is a consumer education site produced by the American Dental Association.

If you’re a PacificSource member with questions about your dental coverage, please call our Dental Customer Service team at (866) 373-7053 or email dental@pacificsource.com.

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