To start her new series, Maria Papavergos provides advice on ways to de-compress.
Professional careers often coincide with high pressure environments, and dentistry features high up the table. Statistics show that workplace pressures are rising with a recent survey revealing over 80 per cent of dental professionals felt an increase in pressure. It is not surprising that coping strategies are becoming mandatory to maintain patient care and prevent professional burnout. So how can we manage our working lives simply and effectively to mitigate symptoms of stress?
It all begins with balance. Finding your work-life balance means prioritising your health and well-being, from physical to mental health. This does not mean becoming a gym bunny overnight or turning to a detox diet, but rather making some small, sustainable changes to your lifestyle that reap big health rewards.
Feature yourself in your routine
Busy dental professionals are all time-poor, so structuring your working day to make effective use of your time is essential. Maximising small windows of opportunity throughout your working day, by stepping outside, eating well and swapping lunchtime scrolling for walking are simple ways to feel better. Protecting time for headspace and healing, fresh air and friendships to punctuate your working week make for personal fulfilment. Planning ahead for opportunities to escape from your routine brings benefits to you and those all around you.
Find a routine that works around your home and work life, that allows for regular 'me time'. For me, it is about making the mornings matter. Fitting in a short interval of movement before the children are up, but most importantly, stepping outside (and swimming in cold water) energises me for the day. It does not need to be for long to be effective and achievable, whether it be yoga, walking, a HIIT workout or a cold swim. Combine movement with fresh air in your lungs and daylight on your face to signal your circadian rhythm into wakefulness. Making your sleep-wake routine into a daily habit will optimise your energy during the day.
Allocate time for administration
We are constantly bombarded with emails and life’s daily chores, but the temptation to juggle with phone in hand can leave us feeling frustrated and overwhelmed. Better to create a calm space and devote some uninterrupted time, so that you can be more present during time spent with family and focused during “me time”. Putting phones away completely at times, separates you from external stresses and allows you to derive enjoyment from the world around you. In an age of instantaneous expectations, it is important to take a deep breath and remember that things can wait.
Take a moment …
Your breath is a powerful tool when it comes to finding calm and control. There are apps for mindfulness and breathing exercises, but even simply taking a deep breath and extending your exhale can diffuse rising stress levels.
Yoga combines the breath with the body and there is a large body of evidence to support health benefits for body and mind. Again, fitting in short, achievable episodes can be effective; five minutes before lunch or five minutes before bed. Dental professionals are warned about their postures from dental school days, so yoga may be a positive step towards protecting your long-term spinal health.
Prioritising nutrition
Amidst a busy working day, it is all too easy to neglect what we eat and snack on the inevitable array of biscuits that arrive regularly into practice or grab a quick takeout for lunch. Structuring time into your evenings or mornings to prepare a nutritious lunchbox and bringing some healthy snack alternatives will help improve your mood throughout the day. Remember your fuel affects how you feel, so try to avoid the sugar highs and afternoon slumps to help keep you energised and alert. Staying hydrated in another simple measure to optimise your wellness during a working day.
Switching off
Finally, try to end your day on a positive despite what daily challenges you may have met. Find your way to decompress; be it a walk after work, a conversation with friends or colleagues or by seeking a creative outlet through journaling or sketching to avoid dwelling on a difficult patient or procedure. Stress can accumulate as dental professionals struggle to switch off. Remind yourself of some of these simple strategies and turn them into sustainable habits.