How Can We Give Ourselves a Break From Stress? Asks Bex Cooper, Director

Are the longer days and lighter evenings making you feel light of heart, with all the time in the world? Thought not! The to-do list always seems to stretch into the distance, while demands shout louder, and precious time and resources shrink. Everyday stress can become a habit- and a dangerous one; eating away at our immune system, health, wellbeing, productivity and relationships. Excellent timing to allow yourself 5 minutes’ sit-down, break and brew, as April is…

Stress Awareness Month

A great title, as recognising the signs of stress is the first step to taking action to address and lift them. Led by non-profit organisation The Stress Management Society, Stress Awareness Month aims to increase awareness about the causes and cures of stress, providing tools and support to create a happier, healthier, and more resilient world. We will come back to some useful techniques later, but first:

What Spikes Your Stress Levels?

Creeping raised stress levels can be hard to recognise, although lack of energy, disturbed sleep, and default feeling irritable, edgy, angry, or lacking joy should definitely raise a red flag. Then there are the situations which “push our buttons”, causing our stress responses to spike noticeably. We all know the feeling: heart pounding, fast breathing, time seeming to slow around us as our attention and reactions sharpen. It is something I’ve long been very aware of- just think of my profession!

Dentists = Stress?

Surveys reveal that between 35% - 55% of us are scared of visiting the dentist. Contributing factors can include bad experiences, fear of injections, anaesthesia, drills, or pain (quite understandably). The mouth is a very intimate place; it’s no wonder common anxiety dreams include teeth falling out. 17% of the population suffers from dental phobia to such a degree that they refuse to visit or get essential dental work done. Obviously, this is not desirable on any level!

Soothing Dental Stress Away

A long-term mission for Neil and myself, from the start with the deliberate inclusion of “Care” in our practice name, we wanted to embody care and comfort in a relaxed and welcoming environment, along every step of the patient journey.

For us, this includes providing a calm and spacious “nonmedical” patient lounge, with sink-into sofas, tea, and coffee, wifi, soothing background music, and scents. Then each patient has a friendly personal Treatment Coordinator throughout their no-rush journey, from discussing a smile wish-list to talking through options and procedures, to introducing their equally understanding Dentist, Dental Therapist, and Nurse. The latest non-invasive technology, like 3D scanning and imaging, removes poking and prodding, while sedation services can ease severe anxiety.

Our latest initiative, the Crossbank “Tooth Fairy”, is visiting schools to help prevent dental problems and fears affecting the next generation.

Simple Stress Busters

During stressful times, it’s easy to fall back on coping mechanisms like alcohol, smoking, or caffeine. But instead of relying on quick fixes, we have found that small, sustainable changes can make a huge difference in managing stress. Here are some tried-and-tested methods that our team uses:

Prioritise “You” Time (Without Adding More Stress!)

Self-care often feels like just another thing to fit in, especially when balancing work and family life. Instead of seeing it as a separate task, try weaving it into your day:

• Move more at work – Try "walking meetings" or take meetings outdoors (I’ve just come in from a sunshine-filled meeting with three of our lovely Dental Therapists!).

• Micro-movements add up – Floss at the traffic lights, do calf raises while waiting for the kettle to boil, or stretch between tasks.

• Workstation workouts – In our practice, we have added a pull-up bar, climbing holds, and kettlebells, plus simple exercises that can be done at our desks or between patients in the surgery.

Build Activity Into Your Commute

• If you can, walk or cycle to work.

• If distance is an issue, park farther away or get off public transport a stop early.

• Join a “Walking Buddies” group—we have found walking and chatting at lunchtime is a great way to unwind.

Meditation & Mindfulness Meditation doesn’t have to mean sitting in silence for hours (which I particularly find difficult to do as there’s always so much to chat about!). Perhaps try:

• Movement-Based Meditation – Yoga, Pilates, or even mindful walking.

Tech Support – We love:

• Waking Up – A mindfulness app by Sam Harris with guided meditation and philosophy.

• NuCalm – A neuroscience-backed system using sound and light to promote deep relaxation and sleep.

• MUSE – A brain-sensing headband offering real-time feedback to improve focus and mindfulness.

  
  

Prioritise Good Sleep

Quality sleep is essential for both mental and physical well-being. Try these tips:

• Reduce caffeine intake, especially in the afternoon.

• Create a “clean sleep” routine—limit blue light exposure by avoiding late-night emails and messages.

• Try blue light-blocking glasses if you use screens in the evening. Neil & I have found them really helpful as often there’s work for us to do in the evening. Our children have embraced these and on family movie nights we all look a hoot with our groovy glasses!

Declutter Your Mind

• Write things down—jot down goals, challenges, and worries to help you prioritise (you can’t do everything, and that is okay!).

• Celebrate the positives—each day, try listing three things that went well.

By making small, consistent changes, we have found it easier to boost wellbeing, productivity, and overall resilience—without adding more pressure to our daily lives.