We’ve all been there: the day you’ve been working toward finally arrives, and the journey you thought would never end finally does. Now you’re in totally new territory: “Where do I go from here, and what’s next?”
The transition from student to professional can be exciting, overwhelming, confusing, and a little uncertain. Here are three ways to successfully navigate that transition.
Rest and recenter
The road to becoming an RDH is a strenuous one, filled with many late study nights, stressful clinic days, and friendships that helped you navigate it all. Stress levels increased, and cortisol, the body’s stress hormone, was flowing.1
During the transition from student to professional, it’s important to recenter so that you don’t carry stress into your new career. The good news is there are easy ways to reduce stress levels and cortisol. Physical activity is a great one, whether that’s hitting the gym or simply taking a walk. Walking increases blood flow and oxygen to the brain and lowers stress hormones, which helps boost mood and cognitive function.2
Breathing exercises are also helpful to reduce stress levels, and an added benefit to breathing exercises is they can be done anywhere, anytime. A simple breathing technique I incorporate into my clinical day is box breathing.
This is done by breathing in through your nose for a count of four, holding that breath for a count of four, exhaling through your nose for a count of four, and holding for a count of four. This can be repeated three to four times and allows your body to shift from the state of “fight or flight” back into “rest and digest.”3
Focus on alignment
It can be easy to jump on the first or highest paying employment offer. However, there are many key considerations when it comes to setting yourself up for success in your career. As a new grad mentor, I coach new graduates about the importance of alignment to help reduce stress and the risk of misaligned burnout in their career. Misaligned burnout results from working in environments that don’t align with one’s values or beliefs, which results in stress.4
While waiting for your license to become active, envision your future career. What do you want it to look like? Where do you see yourself in six months, one year, three years? What kind of care do you want to provide? What hygiene protocols do you want to implement? What are your core values? Do you want to experience other avenues in the hygiene field, like education, speaking, or writing?
Asking yourself these questions allows you to determine your career trajectory so that you can work on finding an employer that shares your values and beliefs, one that will support you as a health-care professional. This also sets you up for greater success in the long term.
Practice positive self-talk and daily affirmations
One of the biggest things that new grads may battle is impostor syndrome. When experiencing impostor syndrome, you may question your ability and doubt your skills and education, regardless of your qualifications.5
You can work to combat this by shifting your mindset. Focus on the facts that you’re educated, you graduated, you’re licensed, and therefore you’re qualified to practice as a licensed health-care professional. Lift yourself up with daily affirmations. “Every day and every patient is an opportunity to learn,” or “I don’t need to know everything to be a great hygienist.”
Your journey as an RDH is just beginning. Start by gaining the tools to build a strong foundation for a lengthy and fulfilling career. Learn to effectively manage stress and build your confidence with affirmations. Give yourself grace, remember to breathe, and embrace the journey. It’s worth it.
References
- Cortisol. Cleveland Clinic. 2026. https://my.clevelandclinic.org/health/articles/22187-cortisol
- Stress management. Mayo Clinic. September 19, 2025. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
- How box breathing can help you destress. Cleveland Clinic. August 17, 2021. https://health.clevelandclinic.org/box-breathing-benefits
- Travers M. A psychologist explains misalignment burnout—when your job isn’t your purpose. Forbes. March 3, 2025. https://www.forbes.com/sites/traversmark/2024/03/03/a-psychologist-explains-misalignment-burnout-when-your-job-isnt-your-purpose/
- Cuncic A. Is imposter syndrome holding you back from living your best life? Very Well Mind. Updated September 29, 2025. https://www.verywellmind.com/imposter-syndrome-and-social-anxiety-disorder-4156469
