Elevating Mental Resilience: Cultivating Calm and Excellence Through Wellness

By Sweta Shah, DDS, FAGD

As I begin to write this article, I am reminded of a profound quote shared by my fifth-grade teacher, a sentiment attributed to Mahatma Gandhi that resonates even more deeply today: “Happiness is when what you think, what you say and what you do are in harmony.”

Dentistry is one of the greatest professions in the field of healthcare, and now is the most exciting time in the history of dentistry due to its evolution in innovation and technology. This exciting era, however, demands a unique blend of precision and empathy for dentists and dental professionals. Dental training fosters a strong emphasis on perfectionism, challenging practitioners to excel in both meticulous procedures and complex human interactions. Ultimately, the demanding nature of dentistry necessitates exceptional organizational skills, empathy and an unwavering attention to detail.(1) Dentists are typically intelligent and well-rounded and possess strong organizational skills, crucial for managing the daily challenges inherent in their profession.

Dentists are responsible for ensuring flawless work, such as achieving precise margins, and prioritizing patient comfort. Vigilance against potential complications is paramount. During procedures, practitioners must simultaneously manage numerous factors, including the procedure itself, patient exams, emergencies, laboratory case management, adherence to schedules, financials, optimal patient comfort, pain management, staff training and team coordination.(2) Maintaining mental fortitude is essential in this demanding environment. While dental education provides a foundation in both the art and science of the field, the core of successful practice lies in meticulous attention to detail and the pursuit of perfection. The percentage of dentists with anxiety more than tripled in 2021 compared to 2003, according to the American Dental Association’s “2021 Dentist Health and Well Being Survey Report.”(3) While the COVID-19 pandemic was surely a major force in 2021, other factors have been influencing dentists’ mental wellbeing for decades.

Dentistry, like many industries, is undergoing rapid technological evolution. Dentists are constantly presented with new research, techniques, materials and digital advances, requiring them to allocate significant time outside of clinical practice to remain current.(4) While technology propels the field forward, the sheer volume of information — from research and trends to social media and artificial intelligence — presents a formidable challenge. Dentists must adapt to a pace of knowledge acquisition far exceeding historical norms in addition to the fast-paced environment of daily practice demands. This constant influx, while stimulating, requires a dedication to lifelong learning and a mastery of new technologies. While striving for excellence is important, too much perfectionism can hurt well-being if left unchecked. It can also affect one’s personal life, making practitioners feel unconsciously that they must be perfect in everything.

This constant need to process and integrate new information, coupled with the inherent pursuit of perfection, can lead to a persistent state of “fight or flight,” activating the sympathetic nervous system and hindering the parasympathetic nervous system’s ability to promote rest and relaxation. This sustained hypervigilance places immense pressure on bodily systems and can result in emotional dysregulation — potentially manifesting as various forms of unease — and burnout.(2) To counter this, a mindful approach and a revolution are needed to manage cognitive load. The ability to effectively navigate this mental landscape is not just a personal benefit, but also a professional imperative for dentists seeking to provide the highest standard of care in an increasingly complex environment.

To that end, it’s essential to delve into the intricate workings of the brain, specifically the interplay between the prefrontal cortex (PFC) and the limbic system. These two interconnected regions play pivotal roles in how we process and react to stress, emotions and decision-making.(5,6)

• Your thinking brain (PFC): This part helps you think clearly, control your feelings and plan things. It’s like the boss of your brain.(5) This brain region is responsible for higher-order cognitive functions like:

• Rational thought: Logical reasoning, problem-solving and decision-making.

• Emotional regulation: Managing and controlling emotional responses.

• Executive functions: Planning, organization, working memory and attention.

• Your emotional brain (limbic system): This part handles your feelings, like fear and memory. When you’re stressed, it can take over, making you feel overwhelmed and unable to think straight.(5)

This is the brain’s emotional center, including structures like the amygdala (fear and emotional responses) and hippocampus (memory and emotional connection). In a stressed state, the limbic system can become overactive, leading to:

• Increased emotional reactivity: Feeling overwhelmed, anxious or irritable.

• Difficulty thinking clearly: Impaired focus, concentration and decision-making.

Rather than resorting to suppression or internalization, how can we effectively navigate challenging emotions as they arise? What strategies can facilitate a shift from stress-induced thought patterns to a state of tranquility? And how can we harness the brain’s inherent capacity to activate its relaxation response?

Fortunately, there are ways for optimizing brain function, empowering the PFC while diminishing the dominance of the limbic system. Priming your brain for calm means getting your thinking brain (PFC) to work better and calming down your emotional brain (limbic system).(7)

How do we actually calm our emotional brain and boost our thinking brain? There are simple activities that can really help.

Research suggests that practices such as yoga, meditation, tai chi, swimming and other exercise, as well as engaging in activities like knitting, crocheting, playing board games or spending time in nature, can effectively foster calm and relaxation.

• Move and breathe: Yoga and tai chi are mind-body practices that combine physical postures, controlled breathing, movement, meditation and focus, which lowers stress and helps you manage your feelings.(8) This can also help with promoting present moment awareness (mindfulness), flexibility and ergonomics.(9)

• Focus and create: Activities like drawing, painting, crossword puzzles, Sudoku, knitting, photography, pottery, gardening, crocheting or playing board games can give your mind something to focus and ground on, which reduces tension and anxiety, helps you relax and feel good about what you’re doing, and enhances creativity. It can provide a sense of focus and accomplishment, shifting attention away from worries and offering a positive outlet for self-expression.

• Disconnect to reconnect: Disconnecting from technology and spending time in nature while engaging with your senses mindfully can lower stress hormones, cortisol levels and blood pressure, which in turn improves your mood, enhances cognitive function, and boosts attention and memory. These activities help shift your brain from being overwhelmed by emotions to being calm and in control, essentially helping your thinking brain take charge again.

Research shows that by embracing practices that cultivate mindfulness and regulate emotions, individuals can actively reshape their brain’s response to stress, transitioning from reactive impulses to thoughtful control.(10) Developing a structured personal wellness plan offers a pathway to sustained well-being and resilience.

Cultivating Inner Harmony: Actionable Practices for a Balanced Life

In the pursuit of a more centered and fulfilling work life with a calmer mind, consider integrating these actionable practices into your daily life:

1. Establish rituals of gratitude and reflection: Begin each day by nurturing a sense of appreciation. Actionable item: Dedicate a few minutes to journaling, spiritual practice or prayer, noting three things for which you are grateful.(7)

2. Embrace moments of silent contemplation: Conclude your day with a period of tranquil reflection, fostering mental clarity and self-awareness. Actionable item: Set a timer for 5–10 minutes of silent meditation, acknowledging your daily accomplishments.

3. Harness the power of breath: In moments of stress, anchor yourself in the present through conscious breathing.(8) Actionable item: Practice deep, diaphragmatic breathing — inhale deeply, hold for a few seconds, and exhale slowly — until you feel a sense of calm.

4. Incorporate movement into your daily commute: Transform mundane tasks into opportunities for physical activity.(8) Actionable item: Park farther from your destination, embracing the chance to walk and increase your daily steps.

5. Prioritize restful sleep: Minimize exposure to stimulating screens before bedtime, promoting a more restorative sleep cycle.(9) Actionable item: Establish a “digital curfew” at least an hour before bed, opting for reading or other relaxing activities.

6. Design a personalized digital detox: Reclaim your time and attention by intentionally disconnecting from digital distractions. Actionable item: Identify specific times or days for a digital detox, tailoring it to your individual schedule and needs.

7. Invest in self-care: Nurture your physical and emotional wellbeing through intentional acts of self-care and nutritious meals. Actionable item: Schedule regular activities that bring you joy and relaxation, such as a taking a warm bath, eating a healthy meal, taking a walk in nature or engaging in a hobby.

8. Cultivate emotional detachment through mindfulness: Embrace the wisdom of mindfulness, grounding yourself in the present moment. Actionable item: Practice mindful awareness throughout your day, paying attention to your thoughts and feelings without judgment and focusing on the task at hand.

9. Embrace the joy of laughter, and smile: Infuse your days with moments of smiles. After all, that is our job! Actionable item: Seek out opportunities for laughter, whether through humor, joyful activities or connecting with loved ones.

10. Honor your human self, and release perfectionism: Acknowledge your inherent worth, and let go of the pursuit of unattainable perfection. Actionable item: Practice self-compassion. Think or journal about how you can be kind to yourself, accept your imperfections, learn from mistakes and celebrate your strengths.

11. Seek professional support when overwhelmed: Recognize the importance of seeking professional help when challenges become overwhelming. Actionable item: Reach out to a therapist, counselor or mental health professional when needed, prioritizing your mental and emotional well-being.

By acknowledging the inherent challenges and anticipating the evolving demands of the dental profession, and prioritizing dentists’ and dental professionals’ well-being, we can proactively cultivate a culture of wellness that transforms dentistry into an exemplary field. You can spread the benefits of the strategies listed above to your team by implementing organizational practices and comprehensive wellness initiatives, such as dedicated mental health days that include yoga and meditation, engaging daily step challenges, and fostering “smile from the inside out” activities — those that elicit smiles from your soul — within the workplace. Integrating mental fitness and resilience training, including techniques for rapid stress response regulation for dentists, into workplace programs and dental school education will enhance wellness and organizational sustainability.

These efforts will create a positive environment that prioritizes calm and well-being. This, in turn, will yield increased productivity, enhanced collaboration and, ultimately, greater fulfillment and sustainable success for all involved.

Sweta Shah, DDS, FAGD, is passionate about lifelong learning and preventive health. She came across meditation a few years ago and has been practicing it ever since. She has found meditation and mindfulness to be very helpful tools and would like to share the message of the power of meditation and mindfulness to help the dental team in stress management, self-care and fulfillment. To comment on this article, email impact@agd.org.

References

1. Walker, ShaLyse. “Beneath the Smile: Mental Health Struggles in Dentistry.” The Arch: An Ultradent Blog, 30 May 2023, blog.ultradent.com/beneath-the-smile-mental-health-struggles-in-dentistry.

2. Claytor, J. William, Jr. “Managing Burnout & Perfectionism in Dentistry.” Decisions in Dentistry, 14 May 2021, decisionsindentistry.com/article/managing-burnout-perfectionism-dentistry/.

3. Burger, David. “Dentist Health and Well-Being Survey Report Finds Dentists Struggle with Anxiety, Discomfort at Work.” ADA News, 23 Feb. 2022, adanews.ada.org/ada-news/2022/february/dentist-health-and-well-being-survey-report-finds-dentists-struggle-with-anxiety.

4. Spagnuolo, Gianrico, and Roberto Sorrentino. “The Role of Digital Devices in Dentistry: Clinical Trends and Scientific Evidences.” Journal of Clinical Medicine, vol. 9, no. 6, 2020, p. 1692.

5. “Brain: Parts, Function, How It Works & Conditions.” Cleveland Clinic, 25 Jan. 2025, my.clevelandclinic.org/health/body/22638-brain.

6. Del Arco, Alberto, and Francisco Mora. “Neurotransmitters and Prefrontal Cortex-Limbic System Interactions: Implications for Plasticity and Psychiatric Disorders.” Journal of Neural Transmission (Vienna, Austria), vol. 10, no. 4, 1999, pp. 273-290.

7. Sanderson, Catherine A. “How to Prime Your Mind for Optimism.” Greater Good Magazine, 23 Sept. 2019, greatergood.berkeley.edu/article/item/how_to_prime_your_mind_for_optimism.

8. Mayo Clinic Staff. “Mindfulness Exercises.” Mayo Clinic, 11 Oct. 2022, mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356.

9. “How to Look After Your Mental Health Using Mindfulness.” Mental Health Foundation, mentalhealth.org.uk/explore-mental-health/publications/how-look-after-your-mental-health-using-mindfulness. Accessed 28 Feb. 2025.

10. Farb, Norman A. S., et al. “The Mindful Brain and Emotion Regulation in Mood Disorders.” Canadian Journal of Psychiatry, vol. 57, no. 2, 2012, pp. 70-77.