Put your oxygen mask on first: How I care for myself to care for others

A metaphor I have heard all too often when discussing the stressors of the dental field is the reiteration of the pre-flight announcement, “You have to put your oxygen mask on first before helping others.” While that metaphor has validity, the reality is that it is difficult to put ourselves first.

We, as dental professionals, provide constant care for our patients but tend to neglect the constant care we need for ourselves. Being new to the dental profession, I have quickly realized that navigating personal life and patient care requires an emotional intensity that can result in being completely depleted at the end of the day.

I have come to the conclusion that there is not one simple answer for how we can figuratively “put our oxygen masks on first,” but there are many resources that can help us prioritize our needs. Self-care is complex and dynamic, thus requiring us to constantly add more resources to our toolbox.

One way I practice self-care is through hobbies. Since graduating from dental school, I have found that jigsaw puzzles are a mindless hobby that help me unwind after work. Completing a puzzle allows me to focus on something other than dentistry so I can rest my brain once I leave the office. Puzzles are a small addition to my self-care routine that have helped me disconnect each day when I get home.

Another way I care for myself is by accessing support when I need it through the Talkspace Go app. The app, which I can use for free as an ADA member, encourages me to be intentional with my time and take a few moments to focus on myself no matter where I am or how much time I have. Whether I am in between patients, at the grocery store or at home, I can open the app and use the self-guided lessons to assist with my emotional and mental wellness. 

The app organizes resources by topic, making it easy to find what I need at any given moment. My favorites are the guided breathing exercises. When the day is not going as planned and something as simple as taking deep breaths seems like a challenge, I open the app and take less than two minutes to regulate my breathing. 

Practicing self-care helps me prioritize my mental health so I can be better not only for my patients, but also for myself.

Dr. Koehne works at a federally qualified health center in Bloomington, Illinois. She earned her dental degree from Midwestern University College of Dental Medicine-Illinois. She has a passion for public health and looks forward to continuing to advocate for underserved populations.