Dentistry is a noble, valuable profession, but it’s not without its stress. In fact, multiple studies support the idea that dentistry is one of life’s most stressful jobs. In the US, more than a quarter of dentists report moderate to high levels of depression, while in the UK, more than 50% of dentists say that stress is impacting their ability to do their job.
There are plenty of stress-inducing factors in dentistry, including long hours and heavy workloads. Improving the mental health of dentists will require sweeping changes to working standards and practices, but in the meantime, there are plenty of ways that dentists can proactively manage their stress levels.
In this post, we’ll run through some of the most effective strategies, including exercise, avoiding self-medicating, and investing in your overall well-being.
Connect With Fellow Dentists
Stress can feel like an individual experience, but it’s important that many others are facing similar challenges. Connecting with other dentists can be an excellent way to share grievances, receive support, and simply understand that you’re not alone. By joining dentistry groups, connecting with colleagues, and all-around involving yourself in the industry as a whole, you can help normalize these struggles — and also be a source of comfort for other dentists going through the same experience.
Get Regular Exercise
Exercise has long been recognized as one of the best ways — if not the best — to minimize stress levels. It can be useful for people in all industries, but it’s especially recommended for dentists, who typically have a sedentary workday in which they’re sitting in the same position.
Committing to a regular exercise routine can require a little bit of time, effort, and motivation, but once you have, it won’t be long before you begin to notice the positive effects. There are a few things that can relieve stress quite as quickly as a 45 minute intense cycling machine workout. As well as limiting stress, this approach will also give you more energy (great for getting through the day without caffeine, which can also cause stress) and, thanks to the release of feel-good chemicals provided by exercise, be in a better mood.
Meditation and Breathwork
Dentists live busy lives, but you don’t need much time to lower your stress levels. A quick 15-minute meditation or breathwork session can have a demonstrably positive impact on stress levels. They can be excellent to call upon on those extra-stressful days when you can’t make it to the gym, or when you just need a moment of peace and calm.
Meditation and breathwork both lower stress, but they do so in different ways. Meditation is more of a long-term solution, with the benefits taking a few weeks to show. Breathwork has an instant effect. For the best results, look at combining the two — a fifteen minute breathwork session followed by a ten minute meditation first thing in the morning will set you up for a calm day.
Get Plenty of Sleep
Stress can have a negative impact on sleep, which in turn helps to raise stress levels even more. Throw in the fact that you’ll be more likely to make a mistake — or perceive that you might make a mistake — and the benefits of consistently getting a good night’s sleep become even more pronounced.
Getting home after a stressful day can make it difficult to fall and remain asleep, especially if you don’t arrive home from work until shortly before bedtime. If you struggle to fall asleep, then consider putting a clear divide between work and sleep by engaging in sleep-boosting activities. Meditation, avoiding screens, and putting together a bedroom that encourages deep rest can all make a big difference.
Avoid Self-Medicating
Dentists, as with many other people, often use substances as a way to self-medicate. The fact that dentists often have access to prescription drugs increases the risk of abuse. While alcohol and drugs may provide immediate relief from stress, the effects are short-lasting and can cause significant long-term damage, especially if dependency kicks in. Giving up substances, either on your own or with the help of an alcohol & drug rehab center, really can make a significant improvement to your stress levels. After a month or two without self-medicating, you’ll likely find that you’re much better-equipped to manage your emotions and just more broadly feel better than ever.
Take Breaks
Cortisol, the stress hormone, accumulates; the more stressed you become, the more likely it is that you’ll experience even greater stress. Any opportunities to lower your stress levels can make a big difference, giving you the breathing room you need to take a step back, calm down, and make it through the day. If possible, look at putting a slightly longer gap between patients as a way to prevent feeling that you’re continually rushed. Even a five minute break can help to regain control.
Consider Therapy
While there are plenty of things that dentists can do on their own to lower their stress levels, it’s also important that you don’t have to figure out everything by yourself. Connecting with other dentists, as mentioned above, can offer support that you’re not the only one going through stressful moments. In addition, getting professional help from a trained professional can also be key to learning to manage your stress levels and emotions. It’ll also help identify any other underlying issues that may be contributing to your feelings of stress and unhappiness.
Detach Yourself From Patient Anxiety
Anxious patients can transfer that energy to dentists. When patients even use the dentist as an emotional outlet, the dentist absorbs that emotional energy. Putting boundaries in place to ensure that all conversations are kept professional can be a vital tool in helping dentists to preserve their emotional well-being. While it’s important to have a good bedside manner, you don’t have to work as their therapist. Even if the patient is being quiet, it’s best not to be overly sensitive to their nervousness or fear. Working to improve the ambiance of the clinic can also help improve the mood.