10 self-care tips to help you prioritize your well-being

Between caring for patients, managing busy schedules and navigating the early years of their careers, new dentists may find it challenging to make time for their own well-being. Prioritizing mental and physical health is an important part of maintaining a healthy work-life balance.

Mental Health America, Kaiser Permanente, the National Alliance on Mental Illness and the Anxiety and Depression Association of America offer a variety of self-care strategies to help individuals manage stress, support their mental health and build healthy habits. Here are 10 tips the New Dentist News has drawn from these organizations that new dentists can incorporate into their daily routines.

1. Prioritize sleep and healthy eating. Aim for seven to nine hours of sleep each night and maintain a balanced diet that includes fruits, vegetables and whole grains. Avoid skipping meals, keep nutritious snacks available during busy workdays and establish a consistent sleep schedule to support your physical and mental health.

2. Stay physically active. Regular exercise can help improve mood and reduce stress and anxiety. Whether it's walking, biking, swimming or attending a fitness class, find an activity you enjoy and set realistic goals that fit your schedule. Even short periods of physical activity can be a good place to start.

3. Recognize stress triggers. Pay attention to situations that cause feelings of stress, anxiety or frustration. Identifying patterns, whether through journaling or personal reflection, can help with developing strategies for managing challenging situations. The Dental Well-Being Index is available at ADA.org/wellbeingindex. The index measures multiple dimensions of clinician distress and well-being, and dentists, specialists, dental students and team members can use it to reassess their well-being over time.

4. Take breaks and practice relaxation. Even a few minutes away from responsibilities can provide an opportunity to recharge. Try deep breathing, meditation, yoga or listening to music to help manage stress and anxiety. Stepping outside for a short walk can also offer a change of scenery.

5. Let go of perfectionism. Setting high standards can be motivating, but expecting everything to be perfect can contribute to unnecessary stress. Focus on doing your best, recognize accomplishments and accept that some circumstances are outside your control. The ADA Dental Sound Bites podcast episode “Let’s Talk About Perfectionism and Mental Wellness” discusses the pressure to be perfect and how it impacts mental health.

6. Stay connected with others. Spending time with supportive friends, family members and colleagues can help ease stress and foster a sense of belonging. Make time for meaningful relationships, and consider joining a community organization, volunteering or participating in group activities that align with your interests.

7. Make time for enjoyable activities. Hobbies and leisure activities can provide a welcome break from professional responsibilities. Whether it's reading, gardening, painting, watching a favorite comedy or spending time outdoors, try to incorporate enjoyable activities into your daily routine.

8. Set small, achievable goals. Breaking larger goals into manageable steps can make them feel less overwhelming. Focus on your strengths, celebrate progress and recognize that even small accomplishments can provide a sense of motivation and achievement.

9. Practice positive self-reflection. Take time to acknowledge positive moments throughout the day, even when things feel challenging. Writing down things to be grateful for or an accomplishment you're proud of can help shift attention toward positive experiences. Recognizing difficult emotions without judgment can also help manage stress.

10. Ask for help when you need it. You don't have to manage every challenge on your own. Reach out to trusted friends, family members or colleagues for support, and consider speaking with a mental health professional if stress or anxiety becomes difficult to manage or interferes with daily life. The ADA’s Dentist Well-Being Programs Directory lists support contacts and resources in every state.

For more resources, visit ADA.org/wellness.