5 Ways New Therapists Can Practice Self-Care

This past year was undeniably chaotic, with stressful event after stressful event piling up—a global pandemic, a tense election, and mass unemployment, just to name a few. If you’re a new therapist, you’ve essentially been thrown into the deep end during a very difficult time in history. You likely have clients coming to you who are going through incredibly challenging situations with increased levels of depression, anxiety, and stress.

To the outside world, therapists are sometimes viewed as these invincible, mysterious creatures who have the ability to easily turn off their emotions and remain centered and balanced. In reality, therapists are regular human beings just like everyone else and even the most seasoned clinicians can become depleted without adequate self-care.

Now more than ever, therapists—especially new therapists—need to practice what they preach and put a self-care plan into action to protect themselves from vicarious trauma and stress. Today, I’m going to share five ways you, as a therapist, can fill your own cup so you can be your most present, supportive self while in session. Let’s get started!

1. See your own therapist

You probably don’t realize just how much you hold onto as a therapist. You offer empathy to your clients and a place for them to share emotionally difficult and sometimes tragic stories, yet your profession is not meant to be a two-way street. Releasing the stress and trauma you internalize in a safe way is crucial—and what better way to do that than by hiring your own therapist? Some things to explore with your therapist might include: how to maintain a healthy work-life balance, finding ways to decompress after work, how to manage your personal triggers, and discussing any conflicts or issues in your life. Just having someone to share your thoughts and feelings with can be a huge stress release.

2. Avoid overworking

You probably chose this profession because you like helping people and while you likely enjoy being of service to others, it’s very easy to overextend yourself. It’s important to create boundaries to avoid spreading yourself too thin. Things to consider include:

• Limiting the number of clients you see per week.
• Turning off your email notifications on your cell phone once you leave work for the day.
• Giving yourself permission to not immediately answer client emails that aren’t related to scheduling.
• Not allowing clients to stay past their allotted time.
• Being mindful of how much time you spend helping clients outside of sessions.

3. Take personal days

Despite the “hustle and grind” culture that modern society promotes, everyone needs to take time to disconnect from their work. While it can seem like you’re leaving your clients hanging when you take days off or go on a vacation, doing so actually benefits both you as the therapist and your clients. Giving yourself some intentional downtime allows you to rest, recharge, and rebuild your emotional and physical energy stores. This not only supports your well-being, but it also allows you to continue offering quality care to your clients.

4. Practice healthy living

Creating healthy daily habits will go a long way in supporting your overall well-being. Make certain things non-negotiable, such as eating a healthy breakfast, packing a good lunch, taking breaks throughout the day to get some fresh air, engaging in some form of movement as often as possible, and going to bed at a reasonable hour. You can also experiment with stress-relieving activities, such as practicing meditation, getting a massage, diffusing calming essential oils, and practicing yoga.

5. Connect with other therapists

Much, if not all, of your work as a therapist is done independently. Without colleagues to learn from, vent to, laugh with, or lean on for support, stress is more likely to build up. Make it a point to connect (virtually, at this point) with fellow therapists for camaraderie and support. Talking to someone who can fully relate to your professional life and the accompanying struggles can play a big role in improving feelings of overwhelm, anxiety, and isolation.

Self-care is essential, not a luxury

As a therapist, you might feel that you should be able to handle problems and stress on your own, however, you need and deserve the same care as any other person. As the saying goes, you can’t pour from an empty cup, so be sure you offer yourself the same empathy and support that you offer your clients every day.