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As dentists, we’re expected to regulate our emotions, lead our teams, serve patients, and show up for our families, even when we feel anxious, overwhelmed, or burned out.

I’m Dr. Richard Low:

- Dentist & former CEO of 35 dental practices

- Founder of the #1 rated practice‑ownership podcast in dentistry

- Burned out, rebuilt my life around faith, family, and fitness

- Now coaching 50+ male practice‑owner dentists inside Next Level Fathers to lose weight, reconnect with God, and lead better at home

In this episode of Next Level Dentist, I explain the three layers of agency:

- Attention: What am I focusing on right now?

- Thoughts: What story am I telling myself?

- Actions: What am I choosing to say and do?

Most people try to control their behavior without addressing the thoughts and attention underneath it. I explain how meditation, journaling, therapy, and simple 20-second sensory resets can help you create space between what you feel and how you respond.

The practical tool is simple: return to your breath, notice one physical sensation, and reclaim the present moment before choosing your next action.

Mindfulness practices commonly emphasize attention regulation, awareness of thoughts and emotions, and acceptance rather than automatic reaction.

If you’re experiencing severe or persistent anxiety, depression, or panic symptoms, use this video as education, not a replacement for qualified medical or mental-health care.

0:00 Intro: Stress, Anxiety & Self-Regulation

1:44 The Three Layers of Agency

2:36 Layer 1: Actions & Speech

4:23 Layer 2: Thoughts & The Negativity Bias

6:50 You Are Not Your Thoughts

8:34 Working with Thoughts: Therapy & Journaling

10:40 Layer 3: Attention (The Foundation)

12:48 Why Attention Is Harder Than Ever

13:32 The Breath & Sensory Anchors

16:28 The Nervous System Reset Framework

17:49 Mini Resets: A Practical Shortcut

18:46 Putting It All Together

19:38 Claiming the Present Moment

20:52 What's Coming Next

If you’re a successful, stressed or burned-out dentist,

🚀 Watch the full Next Level Fathers Framework:

https://youtu.be/cYhvSAeAbJs

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📸 Instagram (daily content & behind the scenes): instagram.com/dr.richard.low/