It may sound a little odd putting the words \u2018meditation\u2019,\n\u2018mindfulness\u2019 and \u2018dentistry\u2019 in the same sentence, but studies show that\nmeditation can help patients with dental anxiety.<\/p>\n\n\n\n
We give a lot of tips to our patients on stress reduction and how to reduce anxiety when it comes to visiting the dentist, so we thought we\u2019d share some advice on how to help you keep calm at your appointment.<\/p>\n\n\n\n
Meditation is using a technique to train awareness or\nconsciousness. It helps to focus the mind. We spend so much of our day in our\nminds, attaching to thoughts, most of which are repetitive. Often going over\nsomething that happened in the past or may happen in the future. Meditation\nhelps to keep us in the present. <\/p>\n\n\n\n
For most people living in a busy city, the body\u2019s\nsympathetic nervous system is constantly activated. The sympathetic nervous\nsystem is there to protect us with the \u201cfight or flight\u201d response. However, with it constantly activated we are\nalways in a low level of stress. Meditation\nhelps to activate the parasympathetic nervous system. This helps to relax the\nbody. This leads to a reduction in stress levels.<\/p>\n\n\n\n
Meditation can be practised in many different ways, both\nwith the eyes open and closed. You can focus the mind on:<\/p>\n\n\n\n
There are many apps that can help you get started. As well as this, there are many courses which has the benefit of a teacher who can help you if you encounter difficulties. <\/p>\n\n\n\n
Why not try downloading a mindfulness app to get you started. You’ll find that there are plenty out there to choose from, but we recommend app such as Calm or Headspace. Our dentist James Goolnik has kindly shared his link to a FREE trial, which can be found here: https:\/\/www.calm.com\/calmhealthtrial<\/a><\/p>\n\n\n\n There is a free app called Insight timer https:\/\/insighttimer.com<\/a> that has lots of guided meditations and talks led by the world’s top meditation and mindfulness experts, neuroscientists, psychologists and teachers.<\/p>\n\n\n\n The important thing to remember is that it takes time to learn the art of meditation. Just as planning to run a marathon will take months of training! Take the time to try one technique, ideally 6-8 weeks and if does not work then try another. If you would like to know more please contact James Goolnik<\/a> or Sameena Choudhry<\/a>. <\/p>\n\n\n\n If you find that a mindfulness app isn\u2019t helping you as\nsuch, it might be worth focusing solely on your breathing. Reduce your stress\nresponse by learning some easy breathing techniques, which you can take into\nyour appointment with you. Deep breaths in and even longer breaths out can help\nlet go of any tension in the body. Relax your shoulders and unclench your jaw\nwhilst breathing and you\u2019ll be able to notice a big difference. There are\nplenty of helpful breathing techniques on YouTube which will help you too.<\/p>\n\n\n\n If you can, close your eyes and meditate on your commute.\nThis will regulate your breathing and heartbeat and give you a calm sense of\nbeing. If you can not close your eyes focus on a spot with your eyes open. Interesting\non the underground at rush hour!<\/p>\n\n\n\n Time to put your meditation and breathing techniques into\naction. Sitting in the waiting area of a dental practice can be seen as the\nmost daunting part of the appointment, especially if you suffer from dental\nanxiety.<\/p>\n\n\n\n Get comfortable and relax into the chair. Let the weight of\nyour body sink into the chair and keep your muscles as loose as possible. If\nyou don\u2019t want to close your eyes, find a spot in the room where you can soften\nyour gaze. Avoid looking at televisions or bright lights.<\/p>\n\n\n\n A technique we love is taking a deep breath in for four\nseconds, then exhaling for eight. Concentrate on letting your breath out very,\nvery slowly and as gently as possible. Repeat this as many times as you need.<\/p>\n\n\n\n Grounding is another technique that may help you keep calm\nwhilst waiting at the reception area. We recommend trying the 5-4-3-2-1\ntechnique. Once seated in the waiting area, name the following:<\/p>\n\n\n\n \u2022 Five things you can see<\/p>\n\n\n\n \u2022 Four things you can feel<\/p>\n\n\n\n \u2022 Three things you can hear<\/p>\n\n\n\n \u2022 Two things you can smell<\/p>\n\n\n\n \u2022 One thing you can taste<\/p>\n\n\n\n This technique will also be useful if you need to feel\ngrounded once you\u2019re in a comfortable dentist chair.<\/p>\n\n\n\n Studies have shown that mediation and mindfulness help reduce clenching of your jaws during the day and also offers deep and more relaxed sleep, reducing grinding (bruxism<\/a>) at night.<\/p>\n\n\n\nBreathing techniques<\/strong><\/h5>\n\n\n\n
On the way to your appointment<\/strong><\/h5>\n\n\n\n
At the dentist<\/strong><\/h5>\n\n\n\n
Teeth clenching and grinding<\/strong><\/h5>\n\n\n\n