Caitlin Parsons is a RDH of 15 years and chronic pain survivor turned Certified Yoga Therapist and Ergonomic Consultant for dental professionals. Caitlin helps dental professionals prevent, reduce and overcome workplace pain, manage stress, and optimize their health so they can thrive in and out of the office. She is passionate about helping dental professionals and teams optimize their health to provide better patient care and become better clinicians through her in-person and online programs, speaking, writing team experiences, and her podcast, The Aligned Hygienist (

Caitlin Parsons, RDH, CEAS, C-IAYT

5 Morning Habits to Reduce Stress and Burnout for Dental Professionals | Image Credit: © PheelingsMedia - stock.adobe.com

Dental professionals know firsthand the toll that stress, long hours, and physical demands can take. Nearly half of us report symptoms of burnout, fatigue, and discomfort—all linked to chronic stress, which activates the body’s sympathetic nervous system, leaving us depleted.¹⁻²

But what if small, intentional changes in your morning routine could transform how you feel throughout the day? Simple self-care moments each morning can help us recharge, build resilience, and start our day grounded and ready to care for both our patients and ourselves.

One of the simplest ways to start your day is by catching morning sunlight outside. Science shows that sunlight exposure in the morning helps regulate our circadian rhythm, boosting alertness and mood while setting the stage for restful sleep at night. Light exposure early in the day signals your brain that it’s time to be awake and focused. Research indicates that people exposed to natural morning light report better sleep quality, improved mood, and greater energy throughout the day.³

Try stepping outside with your coffee or tea or standing by a sunny window. Just 5 minutes can make a difference. I like to step outside while my coffee is brewing and do simple stretches (arms overhead, lateral bends, forward fold, and chest opener). This simple act of stepping outside to get some sunlight brightens your mood and can also help you feel more energized and centered as you enter a busy day in the op, ready to handle whatever comes your way.

We all know the toll dental work takes on our bodies. Waking up with gentle, intentional movement can relieve tension and prepare you for a physically demanding day. Research shows that yoga and stretching reduce stress and pain, activating the parasympathetic nervous system to keep us calm and centered.⁴⁻⁵

Start your day with a few stretches in bed, easing into movement before your feet even hit the ground. These gentle poses will help release any lingering tension from the night and prepare you for your work’s physical demands. Here are a few easy stretches you can do right in bed:

: Bring your knees into your chest and place your palms on your knees. Inhale to extend your arms, moving the knees slightly away from your body, then exhale to draw the knees back in. This pose helps release tension in the lower back and supports digestion.

: Lie on your back and bring your legs up against the wall or lift them up. Stay here for a few minutes. This pose improves circulation, helps calm the nervous system, and aligns the spine, making it soothing and rejuvenating.

: Lie on your back, bring your knees into your chest, and open your arms into a “T” position. Exhale as you gently lower your legs to one side, take a few deep breaths, then switch sides. Twists relieve tension along the spine and aid digestion, which can be especially beneficial for morning energy.

: Lie flat, remove any pillow behind your head, and exhale as you lift your hips into a bridge position. Inhale at the top, and exhale as you slowly release. Bridge Pose opens the chest and hip flexors, activates the core, and helps balance the nervous system.

These simple movements, done mindfully, set the tone for a day with less pain and more ease.

Hydration is essential for mental clarity, physical resilience, and stress management. Starting your morning with a glass of water—before reaching for coffee—kickstarts your metabolism, aids digestion, and counteracts the dehydrating effects of a long night’s rest. Studies link proper hydration to improved mood, mental clarity, and even reduced physical pain by supporting joint lubrication and muscle function.⁶⁻⁷

Consider keeping a glass of water by your bed or making it the first step in your morning routine. By beginning your day hydrated, you’re giving your body the foundational support it needs for the demands ahead. This small act helps you start the day refreshed, resilient, and clear-minded.

#4–Breathe Deeply with a Simple Practice


Incorporating breathwork or meditation into your morning routine is an easy way to activate the parasympathetic nervous system and center yourself before the day begins. Research highlights breathwork as an effective tool for reducing anxiety, lowering blood pressure, and enhancing focus by bringing the body into a restful state.8 Here’s a simple breathing technique to try:

: Inhale for a count of 4 hold for 4, exhale for 4, hold for 4, and repeat several rounds, focusing on the gentle rhythm of your breath.

Taking just a few minutes to breathe intentionally sets the tone for a calmer, more centered day. Breathwork helps create a buffer between you and any stressors, giving you the calm you need to stay focused and flexible throughout your day of patient care.

How we start our day matters, including what we focus on first.Research shows that immediately engaging with technology and social media can increase stress and activate the sympathetic nervous system, pulling us into “fight or flight” mode.⁹⁻¹º By delaying screen time and avoiding notifications first, we help support the parasympathetic state that supports calm, clarity, and mental focus

Consider leaving your phone in another room or keeping it in “Do Not Disturb” mode until ready. This concept is known as a “digital sunrise.” It’s an intentional approach to ease into your day with awareness. Starting your morning free of digital distractions can improve your energy and presence throughout the day.

Integrating these small habits into your morning isn’t about adding more to your to-do list. Think of them as gentle shifts toward the ease and presence we all crave. Experiment with 1 or 2 practices that resonate with you and notice how each day unfolds with more calm and balance.

As dental professionals, staying grounded and present helps us serve our patients well. When we start the day calm and centered, we’re better equipped to handle daily stresses with resilience and compassion. Try these habits and observe any shifts in your mood, energy, or focus over the coming weeks. Small changes can make a big difference, and every dental professional deserves to feel balanced, energized, and ready to bring their best self to each day.

1. Malcolm N, Boyd L, Giblin-Scanlon L, Vineyard J. Occupational stressors of dental hygienists in the United States. 

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2. American Dental Association. 2021 Dentist Well-Being Survey Report. Updated 2/01/2022. Accessed October 2023. 

https://ebusiness.ada.org/Assets/docs/101863.pdf

3.Riemersma-van der Lek RF. Effect of Bright Light and Melatonin on Cognitive and Noncognitive Function in Elderly Residents of Group Care Facilities. 

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4‌ .Harvard health publishing. Yoga for better mental health. Harvard Health. Published June 12, 2021. https://www.health.harvard.edu/staying-healthy/yoga-for-better-mental-health

‌5. NCCIH. Yoga for health: What the science says. NCCIH. Published February 2020. https://www.nccih.nih.gov/health/providers/digest/yoga-for-health-science

‌6. Armstrong LE, Ganio MS, Casa DJ, et al. Mild dehydration affects mood in healthy young women. 

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7. Mayo Clinic. Water: How much should you drink every day? Mayo Clinic. Published October 14, 2020. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

‌8. Brown RP, Gerbarg PL. Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression: Part II—Clinical Applications and Guidelines. 

The Journal of Alternative and Complementary Medicine

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9‌. Duke É, Montag C. Smartphone addiction, daily interruptions and self-reported productivity. 

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Caitlin Parsons, RDH, C-IAYT, CEAS, is a practicing dental hygienist, yoga therapist, ergonomics expert, and the founder of The Aligned Hygienist. She is a writer, public speaker, consultant, podcast host, and content creator. Caitlin specializes in ergonomics, yoga therapy, pain prevention, stress management, and burnout for dental professionals, teams, and organizations, and can be reached at Hello@TheAlignedHygienist.com Author Contact: hello@thealignedhygienist | 

Articles

Look to recharge and build resilience each day by starting grounded and ready to care for both our patients and ourselves.

5 Morning Habits to Reduce Stress and Burnout for Dental Professionals

Finding Balance: Sitting vs. Standing for Dental Professionals | Image Credit: © Vladk213 - stock.adobe.com

As dental professionals, we often spend most of our workday sitting in static, awkward positions. While this may seem inevitable in our profession, it can lead to short- and long-term health issues if not managed correctly.¹ The key is finding balance in our daily habits, routines, and tools.

In this article, we’ll explore the risks of prolonged sitting, the importance of good posture and breaks, and the benefits of using a saddle stool and alternating with standing to support overall well-being as dental professionals.

The Risk Factors of Sitting for Dental Professionals


Sitting has often been called “the new smoking” due to its adverse health effects.² Unfortunately, sitting for extended periods is common in dentistry, especially when treating patients chairside. Prolonged sitting can contribute to musculoskeletal disorders (MSDs), particularly in the back, neck, and shoulders. Sitting for long periods can lead to tightness and tension in muscles, reduced circulation, and even increased risk of cardiovascular issues, diabetes, cancers, and more.³ Lack of movement restricts blood flow to the lower extremities, increasing stiffness and discomfort.

These issues are even more pronounced for dental professionals, who often sit in awkward positions, leaning over patients to see inside their mouths. Studies show that 97% of dental professionals experience some form of work-related pain throughout their careers.⁴⁻⁵ Poor posture exacerbates these problems. When we slouch, round our shoulders, or lean too far forward or to one side regularly, we add pressure to the spine and the muscles that support it. Over time, these misalignments can lead to chronic pain and even injury. However, when we sit with proper alignment, our spine maintains its natural curves, supporting our body’s homeostasis and promoting optimal function.

The good news is that we can reduce the risks associated with sitting by focusing on better posture and incorporating breaks. Here are some tips for sitting well in the dental office:

: Keep your feet flat and ensure your hips are higher than your knees to reduce strain on your back and hips.

: Sit with a long spine, maintaining its natural curves. Engage your core muscles to support your lower back, optimize posture, and prevent slouching.

: Keep your head aligned over your shoulders, with your shoulders relaxed. Avoid hiking them up toward your ears, contributing to neck and upper back tension.

In addition to good posture, taking regular micro-breaks is essential. Set a timer as a reminder on your phone or schedule to get up, stretch, or move around throughout the day. Helpful stretches like neck or wrist rolls, a forward fold, or a chest opener are easy to implement throughout the workday. These small breaks help reset your posture, improve circulation, and give your muscles a much-needed breather.

The Saddle Stool: The Best of Both Worlds


A saddle stool can be a game-changer for those looking to reduce the strain of sitting without standing. Unlike traditional chairs, saddle stools encourage a sit/stand position that naturally promotes better spinal alignment and engages the core. Sitting on a saddle stool helps tilt your pelvis forward, maintaining the spine’s natural curves and reducing the tendency to slouch.

The saddle stool keeps your body more active throughout the day by placing you in a semi-standing position. This posture allows for a more open angle between the torso and the thighs, reducing tension on your hips and spine and helping distribute weight more evenly across your sit bones. For many dental professionals, the saddle stool offers a comfortable middle ground between standing and sitting, giving you the support of a seat without the drawbacks of prolonged sitting.⁶
Not every saddle stool is created equal. Dental professionals should invest in a quality saddle stool designed for dentistry. Saddle Stool companies like Crown Seating and BQ Ergonomics offer high-quality saddle stools designed for dentistry. Additionally, dental professionals should find a saddle stool that fits their body. Every practitioner is built differently (height, leg length, hip width, torso length, etc.), so it is essential to try different saddle options to find the one that feels good and supports your body best. 

Let’s talk about standing. Regularly standing can relieve the risks of prolonged sitting while increasing muscle engagement, promoting better circulation, and helping you stay focused. When standing, your body distributes weight across your legs and feet, which takes pressure off the spine and reduces stiffness in the hips and lower back.

However, as with sitting, standing should be done correctly to avoid strain. Here are some tips for maintaining a neutral posture while standing:

: Keep your feet hip-width apart to ensure even weight distribution and balance.

: Avoid locking your knees, which can lead to muscle fatigue and restrict blood flow. A slight bend in the knees helps keep your legs strong and stable.

: Just as with sitting, engage your core muscles while standing to support your spine and maintain good posture.

: Align your ears over your shoulders, keeping the shoulders relaxed. Avoid rounding or leaning forward, which can strain the neck and back.

Alternating between sitting and standing throughout the day is one of the best ways to keep your body healthy and balanced. Whether treating patients or working at your desk, incorporating both into your routine will keep your muscles engaged and your spine healthy.

Balance is key. By experimenting with what works for you—sitting in a saddle stool, standing periodically, or taking regular breaks—you can create a healthy routine that supports your career and overall well-being. Pay attention to your body’s signals throughout the day; if you feel stiff or uncomfortable, it’s a sign that it’s time to shift positions or take a quick stretch break.

Dentistry is demanding work, both mentally and physically. By focusing on ergonomics, using tools like a saddle stool, and prioritizing movement, you can prevent pain and protect your health for the long haul. It’s about more than just avoiding discomfort—building a sustainable, healthy career in and out of the office.

For more articles from this author, including "

Optimizing Ergonomics: A Guide to Creating a Healthy Work Environment for Dental Hygienists

https://www.dentalproductsreport.com/hygiene

1. Daneshmandi H, Choobineh A, Ghaem H, Karimi M. Adverse Effects of Prolonged Sitting Behavior on the General Health of Office Workers. 

. 2017;7(2):69-75. doi:10.15280/jlm.2017.7.2.69

2. Owen N, Healy GN, Matthews CE, Dunstan DW. Too much sitting: the population health science of sedentary behavior. 

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3. Sn, & Arora, Shrushti. (2022). Prevalence of work-related musculoskeletal disorder in sitting professionals. International Journal of Community Medicine and Public Health. Vol. 9. 892-895

4. Kumar M, Pai KM, Vineetha R. Occupation-related musculoskeletal disorders among dental professionals. Med Pharm Rep. 2020 Oct;93(4):405-409. doi: 10.15386/mpr-1581. Epub 2020 Oct 25. PMID: 33225267; PMCID: PMC7664727

5. Ohlendorf D, Naser A, Haas Y, et al. Prevalence of Musculoskeletal Disorders among Dentists and Dental Students in Germany. 

. 2020;17(23):8740. Published 2020 Nov 24. doi:10.3390/ijerph17238740

6. Gouvêa GR, Vieira WA, Paranhos LR, Bernardino ÍM, Bulgareli JV, Pereira AC. Assessment of the ergonomic risk from saddle and conventional seats in dentistry: A systematic review and meta-analysis. 

. 2018;13(12):e0208900. Published 2018 Dec 17. doi:10.1371/journal.pone.0208900

Using a saddle stool and alternating between sitting and standing are just 2 important ways the dental staff can strive for good posture and better health. 

Finding Balance: Sitting vs. Standing for Dental Professionals

Revolutionize Your Routines: Habit Stacking for Dental Hygienists. Image credit: © Cagkan – stock.adobe.com


Imagine effortlessly incorporating self-care into your busy schedule as a dental hygienist. Our profession is often demanding—physically, mentally, and emotionally—and can lead to work-related pain, injuries, chronic stress, and burnout. The toll it takes can be exhausting and even discouraging. Reports show that 97% of dental professionals experience pain throughout their careers, with nearly 59% of dental professionals having pain in the last year.¹⁻² Studies show that 80% of dental professionals report higher levels of stress at work.³ Studies also indicate that a significant percentage of dental hygienists experience symptoms of burnout, such as emotional exhaustion and depersonalization. According to one study, 36% of dental hygienists meet the criteria for burnout, meaning that one in three hygienists experience burnout.⁴⁻⁶

The Importance of Self-Care for Dental Hygienists

Because of these statistics, many dental professionals believe that work-related pain, stress, and burnout are inevitable. However, many things can be done in and out of work to reduce the risk of pain and injuries among dental professionals. Prioritizing self-care is essential for maintaining both physical health and mental well-being, yet the busy nature of our work often makes this challenging. Finding a moment of time for ourselves amidst a hectic, go-go-go workday can feel impossible. This is where habit stacking comes in—a powerful technique to help you take better care of yourself without adding extra time to your day.

Remember piggyback rides as a kid? Habit stacking involves pairing a new, beneficial habit with an existing one to create a seamless routine. This concept, popularized by James Clear in his book "Atomic Habits," uses the power of our existing habits to make new behaviors easier to adopt. One example of habit-stacking for someone who wants to drink more water throughout the day could be to drink a glass of water as your coffee brews each morning. For dental hygienists, habit stacking can be a game-changer in managing stress, reducing pain, and improving overall health. Habit-stacking can be used both in and out of work.

Research has shown that habit stacking can effectively promote long-term behavior change by anchoring new habits to established ones.⁷ This method taps into the brain's natural tendency to link behaviors, making it easier to incorporate new habits into daily routines. By embedding self-care practices into activities you already do, you can enhance your well-being without feeling overwhelmed by additional tasks.

Practical Habit Stacking Ideas for Dental Hygienists

Let’s dive in and review some really simple examples of habit-stacking that we can use throughout the week. Before we begin, I invite you to think about one or two habits that you would like to incorporate into your day—at home or at work—and brainstorm different habits you can piggyback this new one onto.

Morning Routine: Foot Massage with a Tennis Ball


While brushing your teeth each morning or evening, use a tennis ball under the bottom of your foot to decrease pain and discomfort. This simple practice can help alleviate foot pain and improve circulation, setting a positive tone for the day. Bonus hack: if you have an electric toothbrush, switch feet halfway through brushing your teeth.

During Patient Notes: Chairside Stretches


Implement different chairside stretches while writing patient notes or reviewing chart notes. Regular stretching can reduce muscle tension, prevent pain, improve circulation, and support better recovery.

End of the Workday: Yoga or Stretching Instead of Scrolling


When you get home from work, set out your yoga mat and take just 5 minutes to do some yoga, stretching, strengthening, and/or foam rolling instead of scrolling through social media or turning on Netflix. This practice can help transition from work mode to relaxation, reducing stress and promoting physical recovery.


Pair drinking water and staying hydrated with going to get your patient or another task you do regularly. Staying hydrated throughout the day is important for pain prevention, recovery, and overall health of the body.

Post-Procedure Routine: Hand and Wrist Stretches


After each appointment or break in the procedure, take a moment to do a couple of hand and wrist stretches. These stretches can alleviate tension from repetitive motions and reduce the risk of injury.

Clean Up Crew: Incorporating Mindfulness Practices


Introduce simple mindfulness techniques, such as breathing practices (example: Box Breathing) or mindfulness practices (example: body scan) during breaks like when breaking down and cleaning your room. Research shows that mindfulness can significantly reduce stress and improve overall mental health.

Think about something you've been wanting to try but just can't seem to find the time for it. Maybe it's a few minutes of stretching, mindfulness, or simply drinking more water. Now, consider how you can incorporate it into your existing routines through habit stacking. Start small by choosing one or two habits to stack and gradually build from there. Research suggests that it takes about 21 days to form a new habit, though some studies indicate it can take anywhere from 18 to 254 days, depending on the complexity of the habit and individual differences.⁸

As dental hygienists, we often advise our patients about the importance of regular flossing, emphasizing patience and consistency. We encourage our patients to incorporate different oral health practices, like flossing, into routines they already have, like brushing. Apply the same principles to your self-care routines. Building new habits takes time, dedication, and compassion for yourself. Remember, each small step you take towards better self-care can have a profound impact long-term.

Incorporating habit stacking into your daily routine can significantly improve your work and well-being as a dental hygienist. By making small, intentional changes, you can create a sustainable and healthy work-life balance. Developing new habits takes time, dedication, and consistency, so start with one or two new habits and build from there. Prioritize your well-being, be patient with the process, and have fun weaving in healthy habits to support your overall health and career longevity.

Kumar M, Pai KM, Vineetha R. Occupation-related musculoskeletal disorders among dental professionals. 

. 2020;93(4):405-409. doi:10.15386/mpr-1581

Hegde, Sushmini & Donly, Arsha & Muttanahally, Kavya Shankar. (2018). Prevalence of Musculoskeletal Disorders among Dental Professionals- A Questionaire Study. Indian Journal of Public Health Research & Development. 9. 33. 10.5958/0976-5506.2018.00178.X.

American Dental Association. 2021 Dentist Well-Being Survey Report. Updated 2/01/2022. Accessed October 2023. https://ebusiness.ada.org/Assets/docs/101863.pdf

Knutt A, Boyd LD, Adams JL, Vineyard J. Compassion Satisfaction, Compassion Fatigue, and Burnout among Dental Hygienists in the United States. 

American Dental Hygienists’ Association

. 2022;96(1):34-42. https://jdh.adha.org/content/96/1/34

Bercasio L, Rowe D, Yansane AI. Factors Associated with Burnout among Dental Hygienists in California. 

. 2020;40(6). https://jdh.adha.org/content/jdenthyg/94/6/40.full.pdf

Haslam SK, Wade A, Macdonald LK, Johnson J, Rock LD. Burnout syndrome in Nova Scotia dental hygienists during the COVID-19 pandemic: Maslach Burnout Inventory. 

. 2022;56(2):63-71. Published 2022 Jun 1.

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

. Avery, An Imprint Of Penguin Random House; 2018.

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Incorporating new habits in your life doesn’t have to be challenging. Here are a few key ways to introduce healthy habits into your daily routine. 

Revolutionize Your Routines: Habit Stacking for Dental Hygienists

Guarding Against Burnout: Essential Strategies for Dental Hygienists. Image credit: © Parradee - stock.adobe.com


Burnout has become a significant concern in various professions, and dental hygiene is no exception. The World Health Organization (WHO) defines burnout as “a syndrome caused by unmanaged, chronic stress.” Burnout is a state of complete mental, physical, and emotional exhaustion. Symptoms can range from headaches and fatigue to helplessness, detachment, cynicism, reduced performance, withdrawal, and procrastination.¹ This condition is particularly prevalent in dentistry, where high patient loads, repetitive tasks, ergonomic challenges, and toxic work environments are standard.

Studies indicate that a significant percentage of dental hygienists experience symptoms of burnout, such as emotional exhaustion and depersonalization. These symptoms can lead to decreased job satisfaction, increased absenteeism, and even early retirement from the profession.²⁻⁴ According to one study, 36% of dental hygienists meet the criteria for burnout, meaning that one in three hygienists experience burnout.⁴

Many dental professionals recognize the symptoms of burnout, but understanding the root cause may be more challenging. Burnout can be work-related or arise from chronic, unmanaged stress from life. Understanding the root cause makes it easier to find solutions. Addressing burnout is essential for maintaining the well-being of dental hygienists and ensuring the highest quality of patient care. Regardless of the root cause, it is crucial to implement effective strategies to prevent and/or overcome burnout. The three main strategies we’ll discuss are reducing stressors, building resilience, and optimizing the stress response. Let's explore these in detail, with practical examples tailored for dental hygienists.

Dental hygienists face numerous stressors daily. High patient loads can lead to time pressures and feelings of being overwhelmed. Repetitive tasks and awkward positioning contribute to physical strain. At the same time, ergonomic challenges can result in chronic pain and an MSD. Work environments without support or with challenging co-workers or patients can cause emotional stress. Once we understand the stressors, we can work on reducing one stressor at a time. Journaling can be an effective way to learn what’s causing the stress and help get to the root of it. While everyone is different, everyone's needs vary, here are some practical tips for reducing stressors at work.

Implement Efficient Scheduling and Communication: 

Work with your team to create a schedule that allows adequate time for each patient and avoids overbooking. Review patient protocols and systems so your team is on the same page. Foster a culture of open communication, where you and your team can voice concerns about work and suggest improvements. This can lead to a more effective, supportive, and collaborative work environment.

Prioritize ergonomic education, tools, and support to minimize physical strain and optimize physical health. Adjust your workstation to support your body, maintain a neutral posture, and reduce bad habits leading to musculoskeletal issues. Investing in ergonomic loupes, properly fitted saddle stools and ergonomic support can make a big difference.⁵

Clearly define work and personal time to avoid taking work-related stress home and create a better work-life balance. Use personal time for relaxation and rejuvenation to fill your cup versus watching Netflix and scrolling on social media. Remember that you cannot give from an empty cup, so prioritize yourself.

Preparing for stressful moments can make navigating and recovering from them more manageable. Stress resilience is the ability to cope with and recover from stress. Once we stop or slow the inundated flow of stressors, we can build resilience to stress, which can help dental hygienists manage stressful situations more effectively. Here are some ideas for ways you can support your ability to manage stress and build resilience.

Incorporate Chairside Yoga and Mindfulness Breaks: 

Take short breaks to slow your breathing or perform a quick body scan. Studies show that performing breathing exercises, stretches, or a few minutes of meditation can significantly reduce stress. Additionally, yoga has been proven to build mental resilience, positively affecting our nervous system, helping to calm the mind, and improving focus and emotional stability.⁶⁻⁷ Dental hygienists can practice yoga and mindfulness chairside.

Ensure Adequate Exercise, Nutrition, and Sleep: 

Regularly exercise, maintain a healthy diet, and stay hydrated! Exercise releases endorphins, which help combat stress, while a balanced diet ensures better energy, focus, and overall well-being.⁸ Adequate sleep is more crucial for mental and physical health than most realize.⁹ We function optimally when we get a good night's rest, so prioritize proper rest and sleep to support your body's resilience.

Pursue hobbies and activities that bring joy and relaxation outside work. Whether reading, gardening, painting, or spending quality time with your family, these activities can help reduce stress and support a well-balanced nervous system.

Strategy 3: Optimizing the Stress Response

Early recognition of burnout symptoms is critical to effectively addressing them. It’s pivotal for hygienists to adopt a healthy lifestyle with habits and coping strategies that support our ability to manage and bounce back from stress while also maintaining our ability to find peace, joy, and positivity. Like building strength in muscles to support posture, building stress resilience takes time and consistency. Here are a few interventions to optimize the stress response.

Practice stress management techniques regularly, such as breathing exercises, meditation, mindfulness, visualization, training, and progressive relaxation. These can be done quickly during breaks to help calm the mind. Studies show that breathing exercises can reduce anxiety and stress and support mental well-being.⁶⁻⁷ Deep breathing helps to calm the nervous system and support a well-regulated system.

Connect with friends, family, or colleagues. A strong support network of meaningful relationships and regular social interactions is one of the top indicators of overall health for all populations. Isolation and loneliness increase the risk of cognitive decline, emotional dysregulation, and overall mental health issues.¹⁰

Foster a work culture that values and appreciates the entire team. Regular recognition and appreciation can boost morale and reduce stress. Find offices that promote mutual respect, teamwork, and collaboration among staff. A supportive team environment can significantly improve work-related stress management.

To combat burnout, dental hygienists should take a multi-pronged approach, finding ways to reduce stressors, build resilience, and optimize the stress response. Implementing these strategies can lead to healthier, more fulfilling lives and careers. As dental hygienists, we should encourage ourselves and our colleagues to take steps actively toward stress and burnout prevention. Prioritizing mental health and well-being is crucial for high-quality patient care and long-term success and fulfillment in the dental hygiene profession. By guarding against burnout, dental hygienists can ensure their well-being while positively impacting their patients' lives.

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Expert Caitlin Parsons, RDH, C-IAYT, CEAS, provides valuable insight specifical for dental hygienists on how to avoid dreaded burnout.

Guarding Against Burnout: Essential Strategies for Dental Hygienists

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Imagine finishing a long day at the dental office without that familiar ache in your back or the nagging stiffness in your neck. As dental hygienists, we often accept discomfort as part of the job, but it doesn’t have to be this way. What if I told you that a few simple stretches in your operatory could transform your daily work experience and significantly improve your spinal health?

In our profession, we spend countless hours in static positions, leaning over patients, and performing repetitive tasks that take a toll on our backs. Over time, this can lead to chronic pain and even serious issues. But there’s good news—by incorporating regular stretching into your daily routine, you can enhance your flexibility, reduce muscle tension, and promote a healthy spine.

Beyond stretching, dental professionals can stay healthy at work through ergonomics, maintaining good posture, stress management, and prioritizing rest and self-care. However, in this article, we’ll focus specifically on chairside stretches. Research shows that yoga, combined with stretches and breathing practices, is particularly effective in supporting pain prevention, aiding injury recovery, improving posture, and reducing stress. Studies have demonstrated that yoga can reduce chronic lower back pain, enhance spinal flexibility, and promote better overall alignment.¹⁻⁴ The mindfulness aspect of yoga also helps in managing stress and anxiety, which are common in high-pressure work environments like dentistry.⁵⁻⁸

This article will explore 5 essential chairside stretches specifically designed for dental hygienists. These stretches are easy to perform, require no special equipment, and can be done in just a few minutes throughout your workday. Let’s dive into these practical solutions for a pain-free, healthier back and discover how small changes can make a big difference in your well-being and career longevity.

This dynamic stretch improves flexibility and mobility throughout the spine. It releases tension in the neck, shoulders, and back, promoting better posture and reducing the risk of musculoskeletal disorders.

1. Sit on the edge of your chair, your feet flat on the ground and your spine long.

3. Inhale, arch your back, open your chest, and look up (Cow Pose).

4. Exhale, round your spine, hug your belly in and tuck your chin to your chest (Cat Pose).

5. Continue this movement intentionally, repeating for 5-10 breaths.

The Seated Cat-Cow Stretch enhances spinal coordination and increases cerebrospinal fluid flow, improving focus and mental clarity.

This stretch targets the lower back, hamstrings, hips, and shoulders. It helps relieve tension and promote relaxation, reducing stress and improving comfort during long work hours.

1. Sit on the edge of your chair with feet hip-width apart and flat on the ground.

2. Inhale, lengthen your spine, and open your chest.

3. Exhale, fold forward so your torso rests near your thighs, sliding your hands toward the floor or your feet.

4. Stay 5-10 breaths, relaxing your head and shoulders, then slowly rise back on an inhale.

Seated Forward Bends promotes better digestion by stimulating the abdominal organs and helps calm the mind, reducing anxiety.

This pose increases spinal mobility and flexibility, alleviating lower back pain. It aids digestion by stimulating the abdominal organs and improves posture.

1. Sit upright with feet flat on the ground and spine long.

2. Inhale, lengthen your spine, and relax your shoulders.

3. Exhale, twist to the right, look over your shoulder, and place your right hand on the back of the chair and your left hand on your knee.

S4. tay 5-10 breaths, focusing on lengthening the spine and deepening the twist without pushing or pulling, then switch sides.

The Seated Spinal Twist helps detoxify the body by encouraging blood flow, enhancing energy levels, and reducing fatigue.

This stretch targets the obliques and intercostal muscles, increasing spine flexibility and promoting better posture. It alleviates tension in the shoulders and upper back.

1. Sit upright with feet flat on the ground.

2. Place your right hand on the side of the chair.

3. Inhale, reach your left arm overhead, relaxing your left shoulder.

4. Exhale, lean to the right, feeling a stretch along your left side.

5. Stay for 5-10 breaths, then switch sides.

The Seated Side Stretch improves respiratory function by expanding the ribcage and increasing lung capacity, enhancing energy levels, and reducing fatigue.

This pose opens the hips and stretches the glutes and lower back, relieving sciatic pain and tension. It improves hip flexibility, enhances overall mobility, and reduces lower back tension.

1. Sit on the edge of your chair with feet flat on the ground and spine long.

2. Cross your right ankle over your left knee, moving your left foot to adjust intensity.

3. Flex your right foot to protect the knee.

5. Exhale, hinge forward from the hips, keeping your torso upright or lowering onto your forearms.

6. Stay for 5-10 breaths, then switch sides.

The Seated Figure Four Stretch improves circulation in the lower body, reducing inflammation and discomfort in the legs and feet.

Finding the right moments throughout your busy day to stretch can make a significant difference in maintaining your spinal health. Here are a few ideal times to incorporate these chairside stretches:

: Begin your day by stretching together during your team meeting. This sets a positive tone and encourages collective well-being.

: Stretch while reviewing patient notes or preparing for your day. It’s a great way to start the day with focus and flexibility.

These chairside solutions for dental hygienists can lead to a healthy spine, fewer aches and pains, better posture, and more energy to thrive in and out of the office.