Features / August 9, 2024

How to manage stress and burnout

Dentistry can be a tough profession, but there are solutions to every problem which can help to manage stress, says Lisa Grogan.

You may hear the words ‘stress’ and ‘burnout’ frequently. But if I were to ask you ‘Where do you feel stress in your body?’ or ‘How would you identify that you are heading for burnout?’, would you be confident enough to state your signs and signals of how these conditions present in your body? They can be different for everyone.

Therefore, you need to understand how stress affects you for early intervention to prevent these symptoms from having a negative impact on your health in the longer term.

There is a quote: ‘If you don’t make time for your wellness, you will be forced to make time for your illness.’ Let that sink in for a minute.

What is stress?

Stress can be defined as any type of change that causes physical, emotional or psychological strain. Prolonged stress can lead to burnout. Stress is your body’s response to anything that requires attention or action, for example a stimulus that challenges the body’s homeostasis and triggers arousal. This stressor releases hormones, such as adrenaline and cortisol, in the body. Experiencing acute amounts of stress is normal, but longer periods of chronic stress can lead to a variety of mental and physical health issues.

It is widely known that although dentistry as a profession can be rewarding, it can also be very stressful, making it a priority for healthcare professionals to recognise how stress can show up for them, physically or psychologically.

Dentists are experiencing higher levels of stress after COVID-19. This may be a result of increasing patient demands, rising costs, salary increases, the ever-changing nature of a dental clinic and the multitude of hats dentists have to wear on a daily basis. The day-to-day working conditions can be demanding, and with diaries booked up weeks in advance, many feel like there is no light at the end of the tunnel.

This is why, now more than ever, it’s important to put a focus on the wellbeing of dental professionals and to identify the signs of burnout early. Recovery time from burnout will vary from one person to another, but for some it can take months while others can take years.

Causes of stress

Identify what is causing you stress and take time to reflect on what is depleting your energy day to day. Use these reflective questions to help you to identify some of the stressors:

Do I feel in control of my business or is it controlling me?
Am I bringing work home with me most nights?
Can I switch off when I am not working?
I feel some improvements need to be made, do I have the time to address them?
Do I find it difficult to let go of all control, which means everything, including all the decisions, falls back on me?
Do I delegate enough?
Is my team properly trained to take on extra responsibilities to support the clinic’s needs?
Do I feel I have clear goals for my business? What steps are needed and who can support me to implement the changes?
Do I feel I am always busy, but perhaps not busy making the money to reflect my efforts?
How is the company culture and morale within the clinic, and does it need improvements?

Answering questions like these can give you a good indication of why you are feeling depleted when the source may not be clear.

When you feel more in control of your business, that in itself can lighten the burden. But when time is not on your side, things slip through the cracks and add to the stress load.

Not all stress is bad

Before we demonise stress completely, it’s important to note that not all stress is bad. You may feel acute stress when public speaking, doing an exam or running a race, for example. This form of acute stress can motivate you, focus your energy and enhance your performance.

Ultimately, what distinguishes good stress from bad stress is how you feel and react to the situation.

Identify the signs

Burnout can lead to overwhelm, depression and feeling mentally and physically depleted. The individual can feel drained, unable to cope, irritable and lacking in self-care. Employers equally need to look for signs in their employees, which can take the form of low engagement levels, lower moral and higher attrition rates.

By investing time in improving the team’s overall satisfaction in the workplace, you can boost engagement and motivation and make an overall positive effect on productivity and company culture. When was the last time you did a temperature check with your team to see how each individual is feeling within their role? If you are struggling to remember, then it may be time to bring your team’s wellbeing into focus, especially if you want a happier working environment and to retain loyal staff.

Some of the physical signs of burnout include chronic fatigue, insomnia, anxiety, headaches, gastrointestinal issues, tightness of breath and weight gain.

Psychological signs include developing negative views of the self and others, lack of interest in work and activities and feelings of isolation. The individual may also experience cognitive challenges, such as forgetfulness and difficulty in concentrating.

It is important you check in with yourself if you are worried you may be experiencing burnout. You can try asking questions such as:

Am I irritable at work?
Do I lack patience for my team and patients?
Do I struggle to feel enthusiastic about my job?
How is my sleeping schedule?
Have I increased my intake of food, alcohol or drugs to help me numb the feeling?

If you resonate with any of these questions and answered yes, it may be time to take a look at your overall mental and physical health and seek professional support if you feel stress is impacting some aspect of your life.

How to avoid burnout

Time is the rarest commodity in a dental clinic, which brings its own set of problems. While it’s good to be busy and in demand, it is just as important to have a healthy balance so that you feel you can switch off outside of work and find time to relax with family and friends.

When time is against you, it’s easy to put your head in the sand and deal with what’s directly in front of you. However, there is a risk that other important issues within the clinic get overlooked.

One of the biggest causes of stress is feeling a lack of control in an area of your business or your life. The knowledge that something is not right but not having the time to address it can be anxiety provoking in itself.

Look for the signs that present themselves, mentally and physically, and adapt: check in with yourself and your team to identify any signs of stress early. Look for ways to reduce some of the workload and ensure everyone has the support needed to do their job effectively.

Rest

Ensure you are getting adequate breaks during the day. Get good quality sleep – six to eight hours is recommended. Be mindful of what you expose yourself to close to bedtime, as this can impact the quality of sleep you have. Blue light from phones, TVs and laptops can affect the hormone melatonin that helps you fall asleep quickly. Alcohol and caffeine can also have a negative effect on sleep patterns.

Exercise

Take up physical activity: try and build daily exercise into your routine, even if it’s just a 30-minute walk. First thing in the morning is a good time as it regulates your circadian rhythm. Studies have also shown that exposure to morning sunlight balances our body’s sleep-wake cycle and increases serotonin and melatonin levels, which help us fall asleep more quickly and feel more refreshed when we wake.

Relaxation

Use mindfulness and relaxation techniques: when we are stressed, the sympathetic nervous system engages our ‘flight or fight’ response and the parasympathetic nervous system response, ‘rest and digest’, is reduced. Using techniques such as meditation and breathing exercises will elevate the parasympathetic system, which returns our body to a healthy homeostasis.

Passion

Find your passion again: stress can lead to us falling out of favour with work. There are ways to reignite your enthusiasm for your career, for example continuing your education in a new area or joining a network and sharing your learnings. Having a supportive network around you is so important, it can help you feel more supported in understanding the unique challenges the profession offers.

Create change

There is no need to feel embarrassed or ashamed if you feel you need support. Ignoring the problem is not a solution and will only escalate things. You owe it to yourself, those closest to you and your patients to ensure you are feeling your best, otherwise how can you expect to perform at your best?

From being in the dental industry over the past 15 years, I have seen firsthand how stressful the dental environment can be. While there are a lot of positives to working in this area, stressful situations can overshadow the good, and prolonged chronic stress can be detrimental not just for the dentist but also for the clinic and how its managed.

As a dental coach and psychologist, I am passionate about helping dental professionals feel more in control of their businesses and lives.

A holistic approach

I take a holistic approach when working with clients, where we look at both personal and professional elements that influence each another, so both areas are aligned to reduce stress and for the individual to lead a more fulfilled life.

Creating change is not as difficult as you might first think, although I appreciate the mere thought of it may feel overwhelming. Rest assured this is an area I work on with clients and they often comment on how just gaining some clarity around the issue makes it feel much less daunting and manageable to deal with.

Burnout is a serious issue and not one that should be ignored, especially in dentistry. By using some of the strategies mentioned in this article, you can maintain a fulfilling career in dentistry without compromising your wellbeing. Remember the performance of your practice starts with your health. Prioritise your wellbeing to ensure you can continue providing the best care for your team and patients.

Remember, to every problem, there is a solution, it’s just about finding the right one!

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