Beating burnout

The ADA cites that “more than 82% of dentists report feeling major stress about their careers.” In this very competitive and quickly changing world, the responsibilities can often feel like the walls of the office are closing in. Recognizing burnout symptoms and taking steps to calm your emotions can make a huge difference.

First, what does burnout feel like? Just a few signs are:

• Feeling tired, emotionally drained, or unenthusiastic
• Often feeling frustration toward work
• Negative outlook
• Problems concentrating
• Getting sick often

It is important to recognize and treat burnout to avoid issues such as heart disease and diabetes, sleep-related disorders, and in some cases, substance misuse.

Some Ways to Overcome Burnout

Get enough sleep: We’ve all had our nights of staring at the ceiling in bed while mulling over Plan A, Plan B, Plan C, and more, to solve the next day’s problems. Try to break your non-sleeping cycle. For example, ask your doctor about a possible supplement to lull your brain into the sleep cycle, or discover new relaxation techniques.

Detox from technology: Set specific technology-free windows where patient management systems and email notifications are completely turned off.

Eat and drink for health: Remembering to eat and keeping hydrated helps your brain function (improves memory, attention, and problem solving), raises your mood, and boosts your mental abilities.

Exercise: Exercising has been proven to help fight depression. It doesn’t have to take up much time – about 15-20 minutes per day should do it. A walk along a favorite path, around your neighborhood, on the beach, or even doing yoga or stretching can give your mind some time to reset.

Talk to trusted friends and mentors: There is nothing better than finding out that others can empathize with you and confirm that you are not “crazy.” Colleagues can tell you how they have navigated through similar times of burnout, or give some helpful tips, like reduced hours on Fridays or more intentional spacing of appointments. Look for summer dental retreats or workshops that combine professional development with wellness activities. Aside from work, friends or family can just listen, provide some good advice, or go along on that walk or for a quick cup of coffee and a shoulder to lean on. Finding a therapist can also be very helpful in working out your feelings and providing anti-anxiety techniques.

Give yourself a break: When you feel that burnout starting to eat away at your stomach lining, decide how you will take care of yourself at that moment. Take a few seconds. Grab your journal, and write a few lines. Go outside of the office and breathe some fresh air or look at the scenery. Research shows even 20 minutes of nature exposure significantly reduces cortisol levels. For more extreme situations, taking one day or a few days off, or a more extended vacation can bring you back with renewed spirits.

The ADA has some interesting resources just for dentists on its Wellness Resources page (https://www.ada.org/resources/practice/wellness) to help you start dealing with burnout. You can’t always control what happens in your office, but you can control the way you cope, put out those every day inner fires, and move forward to a fulfilling future with a positive outlook.

 

To your best success,

Lisa Moler
Founder/Publisher,
MedMark Media