Clinical dental technician Sean Ward shares his tips for coping with stress in dentistry and the symptoms to look out for.
Stress can raise its head in many forms – sometimes it can be ‘good’, such as productive stress in which the person engages with their work in a good and meaningful way.
There is also a bad side – harmful stress – and this can appear in anyone at any time.
This short piece is about how I have dealt with stress and some of the methods I have used to help myself and others in the workplace.
We have to remember that this is not a one-size-fits-all solution; everybody has different needs and perhaps different solutions, hence the phrase ‘walk a mile in my shoes’.
What is stress?
- Stress is the body’s natural response to pressure or demands
- It can be caused by various factors like work, relationships or major life changes
- While some stress can be motivating, too much or prolonged stress can be harmful to physical and mental health
- Learning to manage stress through relaxation techniques, exercise and seeking other support can be beneficial.
Stress can also be brought on by too much ‘strain’. In the context of mental health, strain refers to the stress and pressure that individuals experience because of various demands and challenges in their lives. Mental strain can arise from numerous sources, including work, relationships, financial difficulties, health issues, and other personal circumstances. Prolonged or intense mental strain can have significant negative effects on an individual’s psychological wellbeing and overall health.
Spotting depression
Harmful stress can lead to clinical depression – here are the symptoms to watch out for:
1. Emotional symptoms:
- Persistent feelings of sadness, emptiness or hopelessness
- Loss of interest or pleasure in most or all activities (anhedonia)
- Feelings of worthlessness or excessive guilt
- Irritability or frustration, even over small matters.
2. Cognitive symptoms:
- Difficulty concentrating, remembering or making decisions
- Pessimism or negative thinking
- Recurrent thoughts of death or suicide.
3. Physical symptoms:
- Changes in appetite or weight (significant weight loss or gain)
- Insomnia or oversleeping (hypersomnia)
- Fatigue or lack of energy
- Physical aches or pains without a clear cause.
4. Behavioural symptoms:
- Withdrawal from social interactions and activities
- Reduced ability to function at work or school
- Neglect of personal hygiene and self-care.
While these are some of the symptoms that appear, we also need to look at the causes of them.
Pressures from work can be a cause for many people, due to time constraints, patients/customers, staff and overwork.
Factors outside of work can also affect stress, such as major life changes, death in the family or of a friend, and illness.
Coping with stress
So, how do we go about dealing with stress? There are many ways that people use to help themselves, and some do it without even realising. I’m going to look at a few that I, myself, and some of my friends have used.
First of all, try to remove yourself from the stress causing environment. Sometimes just by taking a break from a particular process that you are doing, walking away for a few minutes, recomposing yourself and then getting back to the task in hand can be a benefit in the short-term.
If you’re at work, this obviously depends on your workspace and size. It could be a quiet room or little-used space, such as a kitchen, the tea area if you have one, or a seating area outside if it’s a fine day.
Other types of help include:
- Mindfulness – being aware of yourself and feelings, and removing yourself from the situation if you can – only you know you
- Meditation – this can take several forms. I sometimes use guided meditation, just five- or 10-minute sessions can help, or 30-40 minutes at bedtimes. There are a few apps available to help you with meditation, and you won’t know unless you try
- Grounding – have you ever wondered how children are so carefree when they’re young? Perhaps it’s the running around in bare feet. Grounding is doing exactly that – walking or standing barefoot on grass, soil or at the beach and relaxing. Perhaps a bit of meditation along with it too to find your inner calm
- Yoga – this can encompass relaxation techniques during the exercises
- Exercise – it can help to blow off steam by exercising, but try not to overdo it. If a walk is all you can manage, then that’s as good as a heavy session in the gym
- Therapy – finding some help and having them listen non-judgmentally – it’s good to talk
- Hypnosis – I have found therapy followed by a hypnosis session to be a great help
- Massage therapy – taking some time to get the muscles loosened up in a nice, quiet and relaxing atmosphere
- Tree hugging – I have a good friend who does this. She goes walking in the forest barefoot (grounding) to find her favourite tree and embraces it until she feels much better. It may not be for everyone, but you won’t know until you try
- Non prescribed medication – this can include St John’s wort and calms
- Prescribed medication (anti-depressants) – ensure you have a supportive GP as medication can also have side effects during first use and on withdrawal.
Remember these few things:
- You can see a broken leg, not a broken mind
- If the axel breaks on a cart due to a heavy load, you don’t fix it by taking off the last thing you put on it
- Look after yourself first so you can look after your family
- Some you win, some you lose
- It is only teeth.
These have been some of the things that have helped me cope in dentistry, perhaps one of the most stressful jobs I have had in a varied career.
If you find yourself needing help, please do seek a medical professional.
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