
Sarah McKimm offers up her practical tips and coping strategies for dental professionals who may be struggling to control their alcohol use.
The scenario
I never thought I’d be in this situation, but I’m really struggling to control my drinking. I started noticing it in the lead-up to Christmas last year. At the time, I told myself it was just the usual festive indulgence – but here I am in January, and it hasn’t stopped.
2024 was a tough year for me. I’m a dental professional, and the pressure at work has been relentless, particularly due to recruitment struggles. The stress has taken a toll, and after long days at the practice, I found myself turning to alcohol just to unwind. At first, it felt harmless – a glass of wine here, a drink with colleagues there – but I think it’s gone beyond that now.
I can see it affecting my sleep, my focus, and my relationships with colleagues. I’m desperate to get this under control and find other ways to unwind at the end of the day, but I don’t even know where to start.
How can I break this cycle?
Sarah’s reply
Hello reader,
This space is here to offer you a listening ear, a bit of perspective and hopefully some comfort. So, take a deep breath – you’re not alone in this. Let’s work through this one step at a time.
I understand you’ve had a tough year, and it sounds like the stress and pressures of work have led to using alcohol as a coping mechanism. The impact on your work and relationships, coupled with feelings of shame, has left you keen to regain control but unsure how to start – that feels like a heavy load to carry on your own. I recognise the courage it takes to acknowledge these struggles, and I ask that you approach this with kindness towards yourself.
It’s vital to remember that many professionals in high-pressure roles, like dentistry, face similar challenges – you are not alone. Stress and coping mechanisms often go hand in hand, but recognising the pattern is key to breaking it. Using alcohol as a coping strategy can have serious health risks and I’m hearing that you are already noticing the impact in both your personal and professional life. Having that awareness is your first step.
It’s easy to fall into the trap of comparing yourself to others, especially when societal scripts and social media paint a conflicting picture of alcohol use. On the one hand, we’re bombarded with messages that normalise drinking – think ‘wine o’clock’ memes and the idea of ‘deserving a beer’ to unwind.
On the other hand, we’re reminded to stay within the government’s recommended alcohol guidelines.
Sarah McKimm is a qualified counsellor with more than 20 years of experience in the dental profession. She is here to offer a space where dental professionals can explore the human side of dentistry together, looking at what’s behind the mask through a unique perspective.
Each month, she will take a question from one of you and explore it with care, compassion, and insight. Drawing on her dual background as a counsellor and experience as a dental professional, she aims to provide empathic, non-judgmental responses tailored to the struggles faced in this field.
While she can’t offer counselling here (or replace professional support where it’s needed), she hopes to share some practical tips, professional insights and coping strategies.
In the UK, these guidelines advise both men and women to consume no more than 14 units of alcohol per week, ideally spread across three or more days. For context, that’s roughly six pints of average-strength beer or ten small glasses of lower-strength wine.
These mixed messages can be confusing and contribute to shame, particularly if you feel you ‘should’ know better as a healthcare professional. But it’s vital to remember: knowledge doesn’t exempt anyone from struggling. Stress, societal pressures and personal circumstances all play a role.
Alcohol triggers
Shame thrives in silence and often tells us we’re failing, but it’s important to reframe your experience with self-compassion. This may be particularly difficult as a health professional with high expectations of self. You’re struggling, and that’s okay. Being kind to yourself doesn’t mean ignoring the issue; it means acknowledging it without judgment and taking realistic steps forward.
The dental profession is a demanding and high-pressure field, where professionals face immense expectations from both targets and patient care. The environment often operates on the edge of fear, with practitioners managing phobic or late patients, administering local anaesthetics, and navigating a myriad of ‘what if’ scenarios.
Physical stress from prolonged procedures impacts the musculoskeletal system, while the constant risk of medical emergencies, meticulous adherence to GDC standards, and the looming fear of lawsuits contribute to heightened cortisol levels.
Many dental professionals sacrifice their basic needs – skipping meals, hydration and breaks –to prioritise patient care. These stressors have significant mental and physical health implications, raising the critical question: how are you consciously managing these triggers to protect your wellbeing while maintaining professional excellence?
Understanding what drives your drinking can help you regain a sense of control. This doesn’t mean blaming yourself but rather being curious about what’s going on in those moments.
Ask yourself:
- What triggers my urge to drink? Is it high pressure environment, long hours, the emotional toll of anxious patients, expectations of patient outcomes, personal circumstance?
- What needs are being met through drinking (eg relaxation, numbing emotions, social connection)?
- How does this impact my sense of self and goals?
Feelings are just that – feelings. They can feel overwhelming, but they will pass. Practising mindfulness and self-awareness can help you sit with these emotions rather than reacting impulsively.
Using the COPE Technique
When you notice a trigger, try the COPE technique:
- Cleansing breath: take a deep breath in through your nose for four seconds, hold it for five seconds, and exhale slowly through your mouth for six seconds. Repeat until you feel calmer
- Observe without judgment: be curious about what’s happening. Name the emotions you’re feeling – whether it’s stress, sadness, anger or fear – without judging yourself for them
- Positive self-talk: remind yourself, ‘I’m okay. I can handle this. It’s okay to ask for help.’ This reassurance can help you stay grounded
- Environment: consider where you are, who you’re with, or what about the situation has triggered your response. This awareness can guide you in creating a more supportive environment.
If practised outside of emotional dysregulation/overwhelm, this exercise becomes muscle memory and can be drawn on when needed most. Think of CPR and medical emergency training done in a controlled and safe environment – then when you need it, it’s just there!
Breaking free and forming new habits takes time and effort, but small, consistent changes can make a big difference – I like to think of mental hygiene in the same way you would oral hygiene. If you find yourself reaching for alcohol in the evenings, plan an alternative activity that brings you joy or relaxation. This might include:
- Taking a walk or trying a new fitness class
- Preparing a favourite meal or exploring a new recipe
- Starting a creative project or reading a book.
Create a ‘menu’ of activities that interest you. This not only helps fill your time but also brings a sense of accomplishment, making life feel richer and more fulfilling.
Exercise and diet
Cravings can be powerful, but they don’t have to control you. Try substituting alcohol with something else – perhaps a favourite non-alcoholic drink, a soothing tea, or even a fun mocktail recipe. Maybe it’s about reducing the number of drinks in a week rather than sobriety. Exercise and a healthy diet can also play a significant role in reducing cravings, improving mood, and restoring energy levels.
Remember, your journey is about progress, not perfection. Seeking support is a sign of strength, not failure. If you’ve been drinking daily for a while, stopping abruptly may not be safe. You may need professional support to reduce your intake in a way that’s manageable and secure.
- Alcohol support services: consider exploring resources like Alcohol Change UK or attending a local or online support group
- Workplace support: if your workplace offers an employee assistance program, it could provide confidential support or counselling
- Peer support: dental professionals often face unique stresses. Connecting with peer support networks specific to dental professionals can help you feel less alone.
Above all, be patient and kind to yourself. It’s not about who you’ve been, but who you’re becoming. One step at a time.
Take gentle care,
Sarah
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