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5 Morning Habits to Reduce Stress and Burnout for Dental Professionals
Look to recharge and build resilience each day by starting grounded and ready to care for both our patients and ourselves.
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.
#1–Getting Morning Sunlight
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.
#2–Gentle Bed Yoga
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:
- Knee-to-Chest Pose: 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.
- Legs Up the Wall: 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.
- Supine Twist: 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.
- Bridge Pose: 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.
#3–Hydrate First Thing
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:
Box Breathing: 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.
#5–Introduce a Digital Sunrise
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.
Bringing It All Together
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.
