Burnout on the road to dental school

It’s hard to fill your own cup when you’re holding it so tightly it begins to crack in your hands. Most people describe burnout as a feeling of pouring from an empty cup, where you’ve given so much that there is nothing left. But to me, it was also the inability to maintain a hold on things that were being poured into my life. It wasn’t like I woke up one day and all of a sudden realized that I had nothing left to pour. Rather, my burnout manifested as a growing hairline fissure in my cup, whispers of my life slowly seeping through, until one day I looked down at my white-knuckled grip holding nothing but air. 

I had never let go of my cup, yet I had maintained nothing. 

Like most people who dreamt of pursuing dentistry, I was no stranger to the stress and anxiety that comes with the uncertainty of applying to a highly competitive field. Pairing that with adjusting to a new normal university life after COVID, and the many growing pains of a girl who was turning twenty years old, I had hit the nadir of my shattered mental health by the end of my second year of university. I was unable to write my exams without being hit with multiple anxiety attacks, and I ended the year with abysmal grades. Beneath it all was the fear that I might no longer be able to pursue my dreams, but at the time there were more pressing issues that required my immediate focus. My parents forced me to take a gap year off school and move back home so that I could ground myself, while also seeking external help for my growing anxiety and depression. Instead of returning back to school to start my third year, I instead moved back home for the time being. 

It wasn’t until I got back onto my feet that I realized taking a pause was the best major life decision I made. I struggled to accept the reality that I was in a position where I needed help. In my mind, taking a break was equivalent to stumbling off this path and forever being left behind compared to my peers. I could tell that I wasn’t at my best, but I thought that if I didn’t take the quickest way to my destination, it wouldn’t be good enough. Deep down, I knew how unreasonable I was being. How could I continue to pursue a career where I wanted to hold others’ hands when I could barely hold my own? 

But how was I supposed to stop when I was already behind everyone else getting into dental school? 

From time to time, I still regret the times my mental health affected my work and other aspects of my life, especially during application season. While I knew that the numbers that were reflected on my transcript did not define who I was as a person, it was hard not to fixate on the fact that it was, unfortunately, what the admissions teams at all the different dental schools were going to define me as. I’ve faced more rejections than I can count, and repeatedly receiving emails that regretted informing me about those outcomes was a whole new battle on its own. 

When Dental Protection first reached out to me to discuss writing an article talking about my experiences with burnout and struggles with mental health, and how I was able to overcome and navigate the entire process, I was so eager to share my story. I wanted to make sure that people going through similar experiences felt heard and validated. That it wasn't the end of the world if they didn’t have a perfect GPA, or a perfect GAMSAT score. (I had neither!) 

But as I sat down multiple times over multiple weeks to try and brainstorm what tips and tricks I could give, blind items and never-before-seen secrets for a one-stop cure, I was stumped. I thought back to all of the self-help articles I read back then, all the free counselling sessions I signed up for, and how unhelpful I found a lot of it. I wanted to write something that would resonate more than making sure to eat whole foods and stay hydrated, and that you were so strong for carrying on. 

Even now, I’m hesitant to call this advice. Mental health is so personal and there is no one-size-fits-all approach for its maintenance and upkeep. However, if my experiences can help someone feel a little less alone, even without offering a complete solution or instant cure, I would be incredibly grateful for the chance to have written this article. 

Therefore, without further ado, here are three pieces of advice on things that helped me greatly as I navigated my way back to better mental health. 

1 - Move your body. 

This was single-handedly the piece of advice that I hated the most when I was going through tough times because I simply did not have the energy to do so. However, this annoying piece of advice managed to prove itself correct every single time. Exercise really is backed up by science, and helping your brain release endorphins and reduce cortisol really does wonders for your health. I was never the most active person, so for me, moving my body came in the form of forcing myself to take a walk every day. Even to this day, I try to walk as much as I can to clear my head and refresh my body. 

2 - Allow yourself to lean on your support system. 

Whether that be your partner, your friends, or your family, you do not have to carry the weight alone. This is something I still struggle with from time to time, but I will always be grateful for the people who stood by me as I regained my footing. 

My best friend would send me notes from classes I missed, help clean up the growing pile of dirty dishes in my room, make sure I was eating, sleeping, and, quite literally, just surviving as I finished up the school year. I called my mother every day (sometimes every hour) just to feel a little reassurance and make it through the day. On days when my anxiety was particularly bad and I was too overwhelmed to speak, she would answer my call and sit in complete silence, just offering her presence when I needed it the most. 

Not once did my village make me feel useless, unloved, or unworthy, even when my own thoughts were telling me otherwise. Their unwavering support is what carried me through my darkest moments, and for that, I will always be deeply grateful. 

3 - Write down three things that you are grateful for every day. 

Like the previous piece of advice, this one felt impossible on some days. Yet, it helped ground me in the reality that the world was so much bigger than what I was going through, and that there were still moments of joy and things to be grateful for each day. This is a habit that gets easier with time, and it remains a practice I try to maintain to this day. What started as a growing list on my notes app became a journal that I keep on my nightstand. 

By practicing gratitude, I gave myself permission to seek happiness, even on the days when I didn’t feel like I deserved it. It helped me challenge the negative thought patterns I would fall into, and focus on the present rather than being consumed by uncertainty. This was the first step towards gradually shifting my mindset. 

I worked really hard on myself to balance my feelings and acknowledge my emotions while ensuring they did not overwhelm me. I came to accept that my journey to dental school might take longer than some of my peers, but I also knew that this was still a journey that I wanted to be on. Simply reaching that acceptance was a sign that I was on the track to getting better. 

Today I share my story in hopes that people will hold my vulnerability gently, and find reassurance in it – that even through setbacks, uncertainty, and detours, it is still possible to pursue and achieve your goals. These are simply the approaches that helped me navigate a difficult period in my life, but everyone's journey is different. They may not work for you, which is why it is so important to give yourself the space to listen to what you need, especially during difficult times. I also want to stress the importance of prioritizing your mental health and encourage seeking professional support when needed. 

There is no such thing as being behind in life, when life itself is a continuous journey of growth and self-discovery. Looking back now, I am grateful for the opportunity to reground myself through this experience and slowly gain the strength to move forward. 

Angela is currently a DMD1 student attending the University of Sydney. She was born and raised in Toronto, Canada before moving to Australia to pursue dentistry at the beginning of 2026. In her spare time, she enjoys documenting her dental student life through @kangaryoo.zip, doing the daily crossword, and exploring different cafes around the city with her friends.

You can access a wealth of wellbeing resources for free with your Dental Protection membership, find out more here.