Ask a Pro: You’re not alone in your new grad anxiety

Question: How can I cope with my anxiety? I just finished my first week of work as a new grad and I become very anxious every day before I go into the office. I thought I would love it when I started, but now I’m starting to hate it, and now I’m worrying about whether I made a mistake becoming a dental hygienist. I even stay up at night dreading work. Every time the doctor comes into the op, I get so scared that I’m afraid I’m going to look like an idiot. Is this normal?

Answer from Kimberly Augustus, BA, RDH: That pit in your stomach before walking into the office? The 3 a.m. replay of every patient you saw? The dread when the doctor comes in for the exam? Every hygienist reading this is nodding their head because we’ve all been there, especially me!

Transitioning from school to practice is one of the most emotionally intense periods of your career. You go from a structured clinic environment with supportive instructors to being expected to fly solo at lightning speed. Add perfectionism, people-pleasing, and imposter syndrome, and it’s no wonder so many new grads feel anxious. It’s unfortunate that we even begin to question whether we chose the right career.

Let’s normalize something: feeling anxious does not mean you made a mistake. It means you care. You want to do well, help your patients, and be seen as competent, and that’s exactly what makes you a great hygienist in the making!!

So, how do you calm the storm in your brain right now?

1. Set realistic expectations

You’re still learning. Even with your license, the first few months are essentially an extension of school, except now the “grades” are replaced by patient outcomes and productivity pressures. You will miss calculus. You will stumble through time management. You will second-guess your handoff, but growth happens through repetition, not perfection.

2. Create an anxiety game plan

Start small and focus on what you can control:

• Prepare for your day the same way every day, because routine builds comfort.
• Write down your wins after each shift. (Even tiny ones count!)
• If something goes wrong, note what you learned instead of spiraling into “I’m terrible at this.”
  

3. Find your people

Every hygienist needs a support circle. That might be a trusted coworker, a mentor, or even an online community. Talking through your experiences with others who get it helps you feel less isolated and more empowered to face each day.

4. Advocate for yourself

If your anxiety stems from an overwhelming workload or lack of support, it’s OK to speak up. You deserve to work in a space where you feel safe and valued, not constantly in a panic. Ask for onboarding time, communicate your needs, and remember: protecting your mental health is part of being a professional.

5. Give yourself time

Confidence doesn’t bloom overnight. Most hygienists say it takes a couple of years to finally feel like they’re hitting their stride. You’re planting the seeds now. Keep showing up, giving yourself grace, and learning from each experience. Your confidence will grow, I promise.

Trust me, you didn’t make a mistake choosing dental hygiene. You’re just in the messy middle of becoming the clinician you’re meant to be. Be patient with yourself. Every single RDH who’s thriving today once sat in their car before work, gripping the steering wheel, taking deep breaths, and wondering the same thing you are.

You’ve got this, and you’re going to bloom beautifully!