Dental team members are used to looking after other people, but not necessarily themselves. You may have to deal with a full diary, patients running late even when someone is off sick, yet you power on regardless solving problems as you go.
Sadly, days like these can be a frequent occurrence and often looking after yourself slips down the list of priorities.
Mental Health Awareness Week is a useful opportunity to take a moment to reflect and ask yourself, ‘What are you doing to protect your own mental health while you look after everyone else?’. In keeping with this year’s theme of ‘action’ we asked Psychological Safety Specialist, Mindset Advantage Practitioner and Mental Health First Aid (MHFA) trainer, Andy Elwood, to suggest some things dental team members can do to look after their own mental wellbeing. Here are his suggestions.
Face up to the reality of dentistry
Dentistry is a great profession. However, it can be relentless. Clinical days can be long and arduous, both physically and emotionally. Also, as it’s a service, there’s pressure to stay calm and be nice to people regardless of what’s happening.
Most people are well most of the time. Mental health usually erodes slowly. It can show itself in small ways initially: tiredness that never quite lifts, short-temperedness, sleep disturbance or feeling numb by the end of the day.
Spotting this early is important. Staying mentally well is not about being positive all the time, as that’s unrealistic. We all have bad days. So, it’s about noticing when your usual coping strategies are not quite working for you anymore.
Pay attention to what keeps you well on normal days
People who stay mentally well most of the time are often doing simple things consistently.
Through research the NHS has identified five ways to wellbeing. They are:
- Connection
- Exercise
- Learning
- Giving
- Being present
These are things that, with a little effort, can be incorporated into a day in practice. These could include having a colleague you trust and checking in with them at lunch or getting outside between sessions instead of scrolling on your phone. Your practice could also get involved in charity fundraising or outreach of some sort.
Although frameworks like the five ways to wellbeing are helpful, what really matters is knowing what actually helps you; the things that make a difference to you at the end of the week. For some people it’s going for a run, for others it’s meeting up with friends. The time to find out what works is while you’re feeling well, not when you’re at the end of your tether.
Try also to have a backup for when your first choice isn’t possible. If running is your go-to, what happens if you’re injured? We all need a Plan B.
Take stress seriously, even when it feels minor
Stress is often treated as a badge of honour in healthcare. Everyone is stressed, so it’s accepted as being part of the job.
The problem is that stress ignored does not disappear. It tends to leak out as tension, exhaustion, irritability or mistakes. Talking to someone who listens properly is still one of the quickest ways to reduce stress levels. Being able to offload can help even if you don’t come away from the conversation with a solution.
Movement also helps. That does not mean intense exercise if you are already physically tired. A walk, stretching, or just standing up properly after a long session in the surgery can make a difference.
Sleep is essential, even though it is often the first thing affected by stress. If sleep starts slipping consistently, it is usually a sign that your system needs attention.
Notice your own warning signs
Everyone has their own version of early warning signs. For some people it’s withdrawing from the team. For others it’s feeling constantly on edge, tearful for no obvious reason or unable to concentrate. These signs are signals rather than weaknesses.
The earlier you respond, the more choices you have. That might mean asking for help, adjusting rotas where possible, planning time off properly, or putting firmer boundaries around work outside of clinical hours.
It’s good to talk
Admitting you are struggling can feel uncomfortable, especially if you worry about burdening others or being judged. However, no one improves their mental health in isolation.
Speaking to a trusted colleague, friend or family member reduces the pressure straight away or reach out to your Mental Health First Aiders® if your practice has them. If you don’t feel able to speak to someone you know, there are confidential services specifically for dental professionals, such as Confidental (0333 987 5158), as well as organisations like Samaritans (116 123) or text Shout (85258) with helplines available day and night.
Some people find writing things down easier than talking. So, that might work for you. The important thing is to get what’s stuck in your head out into the open.
Be kind to yourself
Some people find this difficult. Often dental team members hold themselves to standards they would never expect of anyone else.
Notice how you talk to yourself after a difficult day or a mistake. If the voice is harsh or unforgiving, it is worth challenging it. Being self-critical serves no purpose; it just makes you feel worse about yourself. Being kind is always the better option.
Rest, boundaries and compassion are essential for staying fit for work in a demanding profession. Mental wellbeing, like physical wellbeing is something that needs to be tended regularly and can’t be viewed as a ‘one and done’ activity.
Mental Health Awareness Week is a chance to think about taking one small step. That could be having a conversation you have been avoiding, booking some well needed time off, protecting your time, or simply admitting that things have been harder than usual. Looking after yourself is part of being a good dental professional not separate from it.
