Tackling workplace stress head-on
As a full-time working mum with two wonderful children who seem to have a club or activity every evening, life can feel like a constant juggling act. For years, I believed stress wouldn’t affect me; I thought I was resilient enough to handle anything. But as time went on, the day-to-day pressures crept in. After always putting myself last, becoming unwell in 2024 felt as though I had received a wake-up call: I needed to make space for myself and manage stress proactively.
Now, I’m strict about carving out at least 30 minutes a day for exercise. I’ve even joined the ‘5am Club’, and while it’s not for everyone, there’s something incredibly calming about moving your body before the world wakes up. That quiet time sets the tone for my day and reminds me that self-care isn’t selfish, it’s essential.
My experience isn’t unique. The 2025 Health and Wellbeing at Work report, by the CIPD and Simplyhealth, highlights just how widespread workplace stress has become across industries and shows that stress remains a significant challenge for organisations. In fact, 26% of organisations report stress as one of the top three causes of short-term absence. The most common triggers include heavy workloads (41%), personal health issues (37%), and family or relationship challenges (34%). Over the past year, 64% of HR professionals have reported stress-related absence within their organisation. Encouragingly, 64% of organisations are taking steps to identify and reduce stress, yet only half (50%) believe their efforts are truly effective, suggesting that more robust strategies are needed to tackle this growing issue.
Dentistry is an inherently demanding profession. The combination of tight schedules, high patient expectations, and strict compliance requirements creates an environment where stress can easily take hold. If left unmanaged, this pressure can lead to burnout, fatigue, and increased absenteeism, while also lowering morale and heightening the risk of mistakes. These challenges don’t just affect the team, they can disrupt clinical judgment, strain team dynamics, and ultimately impact the quality of care and the patient experience within the practice.
Stress management isn’t just about coping, it’s about prevention. Here are some tried and true strategies that have worked for my colleagues and I:
Prioritise and plan
Start each day by identifying your most important task – the one that will have the biggest impact – and tackle it first. This approach is known as the ‘Eat the Frog’ technique, based on the idea that if you deal with the hardest or most critical task early, the rest of the day feels easier and more productive. Combine this with a clear daily task list and avoid multitasking, which can increase stress and reduce efficiency. By focusing on what matters most, you set yourself up for success and reduce the mental load of unfinished priorities.
Take micro-breaks
Short pauses between patients are an opportunity to reset your mind. The Refocus Technique involves stepping away from your current task for a few minutes and engaging in something simple and different, like stretching, deep breathing, or even looking out of a window and observing your surroundings. This brief mental shift helps break the cycle of stress, clears cognitive overload, and allows you to return to your work with renewed concentration and calm. Think of it as pressing the refresh button for your brain.
Practice mindfulness
Breathing exercises or short meditation sessions can calm the nervous system during busy periods. One simple technique is Box Breathing, which helps reduce stress and improve focus:
How to do Box Breathing (4-4-4-4 method):
- Inhale slowly through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale gently through your mouth for 4 seconds.
- Pause and hold for 4 seconds before the next inhale.
Repeat this cycle 4 times. It only takes a couple of minutes and can be done discreetly between patients or during a short break. This technique signals your body to relax and helps clear mental clutter.
Stay physically active
This is a personal favourite of mine! Regular, physical activity is one of the most effective ways to manage stress, as it helps release tension and boosts mood. Activities like walking, cycling, or yoga outside of work can significantly reduce stress levels and improve overall wellbeing. Of course, finding time for exercise isn’t always easy during a full day of patients, but even short bursts during a break or committing to movement at the end of the day can make a big difference.
Seek support early
Stress often builds gradually, and it’s easy to ignore the signs until it becomes overwhelming. Speaking up early can make a huge difference. If you start feeling under pressure, reach out to your manager or a trusted colleague before things escalate. Early intervention allows for practical adjustments – whether that’s redistributing workload, offering flexible scheduling, or simply a listening ear. Many organisations also provide additional resources, such as the Employee Assistance Programme (EAP) that Denplan offers for teams, giving access to confidential support, counselling, and wellbeing advice. Asking for help is not a weakness, it’s a proactive step toward maintaining your wellbeing and ensuring you can continue to deliver high-quality care.
The role of the employer
Employers play a vital role in reducing workplace stress and fostering a healthy environment for dental teams. It starts with monitoring workloads to ensure tasks are distributed fairly and no one is overloaded, which helps prevent burnout before it begins. Equally important is promoting honest conversations, creating a culture where staff feel safe to share concerns without fear of judgment. Investing in training programmes, such as stress management and resilience workshops, equips teams with practical tools to cope with pressure effectively. Organisations should also review policies regularly, using absence data and staff feedback to refine wellbeing initiatives and keep them relevant.
Finally, leaders must lead by example, demonstrating healthy work habits, taking breaks, and prioritising wellbeing themselves. By doing so, it normalises them across the team and reinforces that wellbeing is a shared priority.
Final thoughts
Stress is not a sign of weakness; it’s a reality of modern life. For dental teams, where patient safety and quality care are paramount, addressing stress proactively is essential. My journey taught me that making time for yourself isn’t optional, it’s vital. Whether it’s a 5am workout or a mindful moment between patients, those small steps can make a big difference.
About the Author
Lianne Scott-Munden, Clinical Services Lead at Denplan.
