How are you really going?

Dealing with the very real and surprisingly widespread issues of mental overload

By Melanie Aley

I have experienced crippling anxiety. Cue racing heart, pressure on my chest, that buzzy feeling under my skin, energy like a tightly coiled spring.

I know what it’s like to live with depression, to feel hopeless and numb inside, like nothing is worth the effort, staying in bed for days.

I have suffered from complete burnout from work. Become completely overwhelmed and exhausted and incapacitated due to the unrelenting pressure of unmanageable workloads and unreasonable expectations.

I imagine many of you may have experienced something similar. Or maybe you know someone who has.

The burden of mental illness is high in the Australian population, with two in five people aged 18-65 experiencing a mental disorder at some time in their life, and one in five having experienced a mental disorder in 2020-21 (ABS National Study of Mental Health and Wellbeing 2020-21). In the dental profession a study of dentists revealed four in five have experienced burnout, with symptoms such as insomnia, fatigue, and feeling directionless (Janulyte, 2008). It is not something we can ignore - we are all either affected directly or know someone who is impacted by a mental disorder. I also think it’s something we shouldn’t be quiet about anymore. To be frank, I’m tired of mental health issues being hidden, managed quietly, or tackled all on our own.

I want us to recognise the common humanity of what we are experiencing and know that we are not alone. I have only recently learned about the concept of common humanity – recognising and accepting that ‘being human’ we all make mistakes and feel pain, which in turn helps to prevent us from feeling isolated in our shame or inadequacy. Reflecting on our common humanity can provide us with comfort and prevent us from magnifying these feelings. Rather, we may begin to embrace our imperfections.

I am a different person because of my anxiety and depression. It’s taken me a while to accept that.

I am a different person because of my anxiety and depression. It’s taken me a while to accept that. As painful and frightening as my experience has been, it has also taught me to be more empathic and to be vocal when I think things are not equitable or inclusive of diversity when others do not consider the impact of their actions on people’s mental health. I liken my experience to the Japanese art of Kintsugi, which involves mending things with gold, so they are stronger and more beautiful when they are put back together. I like to think I am a better person, embracing my flaws and imperfections, and still being necessary and functional.

I want there to be understanding and empathy in our profession for our colleagues struggling with their mental health and am glad that the peak bodies are on the same page. If you are worried about your mental health or the mental health of a colleague, The Dental Board of Australia has introduced a Dental Practitioner support service,

which provides free and confidential support to dental practitioners and students Australia-wide. The DHAA also has a Peer Support Service - a team of experienced clinicians trained to help provide support and guidance through challenging times such as an AHPRA or insurance notification, or workplace issues leading to high stress.

Take control

There are many approaches and strategies that we can use to improve our mental health and well-being - not all of them will work for you, so it’s a bit of trial and error. Here are some of the things that have helped me, in case you find them helpful too:

Walking

And it’s not just me. Scientific evidence tells us that walking benefits not only our physical health but also our mental health (Kelly et al, 2018). Some days I don’t want to walk. But I have an understanding with my partner that I sometimes need a push out the door, and I’m grateful for that because I always feel better afterwards. When my anxiety and burnout was at its worst, even walking was a struggle - and that’s ok, sometimes it’s more important to rest.

Meditation

Oh, this one took me a long time to find my groove. I’d had friends, therapists, and online forums recommend this practice, but it never felt right. Until I discovered a couple of apps that made it easy, with different meditations for different purposes (Smiling Mind and Calm - highly recommend. This is not a paid endorsement!). I now start every day with a short meditation- sometimes 2 mins, sometimes 5 mins, sometimes more. It creates a calmness in my mind that helps me get ready for the day. It’s a tool that I use at other times of the day if I need to.

Journaling

It can be really hard to open up to others, and sometimes that’s because you aren’t even sure how to articulate what you are thinking and feeling, or what it even means. Writing things down can help you work through this. Check-in with how you are feeling - what emotions do you notice? Did you know humans have 87 emotions? (I didn’t!! If you want to learn more, I suggest reading Brene Brown’s Atlas of the Heart, or Google “Emotions Wheel”). Did you know that you can feel more than one emotion at once? (e.g. frustrated and confused) And, that emotions aren’t really positive or negative, but rather a response to tell us what we need? I find thinking these questions through and journaling my observations can help me better explain them to my loved ones and psychologist. Journaling gratitude can also help - the evidence tells us that daily gratitude practice improves our mental health (Macfarlane, 2020; Bohlmeijer et al., 2021). Some days I find it super easy. Other days are really hard - but there’s always something, it doesn’t matter how small you think it is. I’m often grateful for the convenience of takeaway when I don’t feel like cooking!

Seeking help

This one is important - and challenging. And not every avenue is going to suit everyone (Me, talk to a stranger on the phone? Never!) and some are more expensive. There are lots of free resources listed at the end for you. I can’t recommend enough taking the time to find a good mental health professional to support you (GP/psychologist/ counsellor/therapist).

The first psychologist I was referred to was not a good fit... and so, I thought it was a complete waste of time. After doing a bit more research and finding someone who might be a better fit, I found someone really warm and helpful, and I left sessions with an action plan for the future (which I really liked!). So don’t give up, the right one is out there for you. And talk to your GP about a mental health plan, you might be eligible for Medicare rebates on your appointment fees.

Change

When you are on the “hamster wheel” of workplace burnout, something has got to get you out of that vicious cycle. A mental health professional once advised me that in any life situation, there are four options: 1. Leave; 2. Stay and be miserable (not appealing!); 3. Stay and accept it; 4. Stay and change it. Take a break and rest and recuperate (if you can). Engage in self-care practices. Identify how you can contribute, in a way that doesn’t leave you overwhelmed or exhausted. Engage in career counselling. Discuss solutions with a mental health professional. Talk to your boss. For more diverse experiences and ideas that might help, I also asked some colleagues to share how they prioritise their self-care (see panel).

What do I hope to achieve by writing this? I can think of many people that would have discouraged me from writing this piece, worried about what it might do to my reputation. There is a great saying: “If I take care of my character, my reputation will take care of itself” (attributed to DL Moody). I feel it is important for me to live my most authentic life (ie. not hide who I am), and to help others along the way. If this piece helps just one reader, the tiniest bit, then I would be thrilled. I welcome you to reach out and get in touch with me if that’s the case. And - if no one reads it at all, then at the very least I have been my authentic self, and this has been very cathartic to write!

Useful Services

• For help in a crisis call 000. • Free resources if you need support: • Dental Practitioner Support:

Confidential 24/7 support line on 1800 377 700. dpsupport.org.au • DHAA Peer Support Service: dhaa.info • Lifeline: 131 114 • BeyondBlue: 1300 224 636

About the author:

Melanie Aley (nee Hayes) is a mum, a wife, a friend, a mentor. She values being authentic and ethical and enjoys giving back to the profession that has given her so much. She is a dental hygienist and a Life Member of the DHAA.

How do others manage?

Need help with self-care? Here’s how some of our colleagues do it

“In order to manage my ‘Sunday Scaries’ in anticipation for a busy week ahead, I like to book in a regular Sunday afternoon hike with my friends to clear my mind amongst fresh air and great company! Practising good mindfulness can help remind us to stop and take a moment to focus on the present, listening to our inner thoughts to reduce anxiety and improve clarity.”

William Carlson-Jones, OHT

“My self-care is shameless pampering. I love taking time out for massages and spa days. It’s where I switch off, connect with how I am feeling and recharge.”

Jacqui Biggar, OHT

“TBH I am terrible at self-care and continuously overextend myself so could do with your article! Given it’s something I’ve been working on my advice is: - learn to say no to avoid overcommitting - remove dental from social media so you have time to focus on other things in your life - plan holidays in advance, no prolonged periods without a break.”

Danielle Gibbens, DH

“Working in dental can be incredibly exhausting and stressful, much to the detriment of your physical and mental health. It’s so important to keep your spine healthy and your mind clear and for that, I am so thankful I found yoga. Moving my body mindfully and breathing with intention is the self-care that works best for me.”

Patrick Westhoff, OHT