The Self-Care Women Dental Professionals Actually Need – An International Women’s Day Reflection

By: Dr. Aditi Bhalla

You are clinicians, business owners, associates, mothers, daughters, partners, leaders. You are highly trained professionals working in one of the most demanding healthcare environments -precision-driven, performance-focused, emotionally loaded.

And somewhere in between delivering beautiful smiles and managing school pick-ups, you perhaps feel guilty for not bringing in enough “self-care” into your routines. We all are constantly bombarded about importance of self-care. Want to solve all your problems? – meditate, eat well, get some sleep, move your body, journal your thoughts and so on. But let’s be real, while all those things are so good for us (and I totally vouch for them); some days just making it through your list of patients, childcare and life admin is enough. Some days the idea of “self-care” feels like ticking another task on your to-do list. Who’s with me?

Here’s the thing though you cannot shame yourself into self-care. Shame keeps your nervous system stuck into “threat mode”, making effective self-care impossible. So, let’s shift this guilt and shame with self-compassion by simply acknowledging self-care doesn’t only have to be some daily grand ten step routine or spa days and green smoothies, it’s about simple things that support you to function even when you are exhausted, unmotivated and can’t be bothered. Our jobs and responsibilities put enough pressure on us to be flawless, allow yourself to let go of perfectionism in caring for yourself. So, let’s talk about three ways how you can bring in compassionate self-care especially on the days you have zero energy for it.

1. Make the 10% Rule your ally on the tough days. Can’t do the full self-care routine, do 10% of it. Can’t do a 30-minute workout, do 3 minutes of stretches between patients. Running only on coffee and no time for a nutritious meal, add a handful of nuts or fruit to whatever you are eating already. A little is better than nothing. Not only does this bring in self-compassion to your day, it also makes you feel human. A little is better than nothing and you can only do build on this each day.
2. Let a 60 second compassionate reset rescue you especially on the hard days. Close your eyes and take five deep belly breaths. Mindfully sip one glass of water. Shake out some stress in your shoulders. Cuddle your children, your pets or a loved one to get that oxytocin release. Don’t let yourself believe that these are only small things. Small resets make a big difference and are absolute ways of self-care by keeping your nervous system soothed. They help you step out of auto-pilot and guide you to reconnect with yourself & your motivation.
3. Give yourself permission, I mean literally speak it out loud to yourself “I allow myself to not do it all today” “I allow myself to rest”. Juggling the many roles we play as mums, wife’s, daughters, dental professionals we glorify busyness and it’s easy to feel guilty for slowing down. We all can relate to this guilt we can’t shake off but hey a drained person is not an engaged one. A burnt-out dental professional is not an efficient one. So, on the days you can’t be bothered, don’t force it. Be human and take the easy wins. Did a beautiful restoration- win, dropped of your child to school on time- win, found time to listen to a podcast- win. Offer yourself the same advice you would offer your loved ones- Be compassionate to yourself, because that is self-care too.

To every woman in dentistry reading this, on this International Women’s Day instead of adding more to your to-do list, consider subtracting something – the guilt, the perfectionism, the belief that you must earn your rest and self-care. Let today serve as a reminder to bring in self-compassion before self-care.

You are already enough. Even when you are tired. Even when you do 10% instead of 100%. Even on the days you can’t be bothered.

And that is worth celebrating.