ADHD Coping Tools That Help Any Dental Clinician Reduce Stress

Busy days, constant stimulation, and nonstop multitasking—it’s no wonder so many dental professionals feel mentally and emotionally drained by the end of the day. In this episode of Straight Up With Steph, I sat down with ADHD therapist Jenna Free to talk about emotional regulation, stress, and burnout in dentistry—but spoiler: her advice isn’t just for those with ADHD. It’s for anyone who wants to stay grounded, focused, and calm in a high-stress environment.

Why This Conversation Matters

Dentistry is one of the most overstimulating professions—bright lights, constant sounds, multiple conversations, and pressure to stay productive. For those with ADHD, this can be overwhelming. But even if you don’t have a diagnosis, you might still feel stuck in “fight or flight” mode for most of your day.

Jenna shares simple, practical tools to interrupt stress cycles and bring your nervous system back into balance.

How to Know If You’re Dysregulated at Work

You don’t have to be neurodivergent to experience nervous system dysregulation. If you find yourself:

• Snapping at coworkers or patients

• Feeling overwhelmed by small tasks

• Constantly rushing or feeling behind

• Struggling to concentrate or remember things

• Feeling emotionally numb or completely overstimulated

• Avoiding tasks or over-controlling situations

…you may be stuck in fight, flight, freeze, or fawn mode. These are normal responses to stress—but when they become your default, they take a toll on your body, brain, and relationships.

Tips You Can Use Today

1. Take sensory breaks.

   Even one minute of quiet—away from lights and sound—can help reset your system.

2. Ground yourself with your senses.

   Notice what you can see, touch, or hear. This brings you out of your head and into the present moment.

3. Create post-op routines.

   After a tough appointment, take a few deep breaths, stretch, or use a calming scent. These micro-regulations add up.

4. Label your emotions.

   Simply naming what you're feeling (“I’m overwhelmed”) can reduce its power and give you back control.

   
   

You Deserve to Feel Better at Work

Whether you’re neurodivergent or just over it, these strategies are about giving yourself permission to pause, reset, and protect your mental health—even in a demanding clinical setting.

Learn more in the full conversation here 👇