Therapists are trained to hold space for clients: for grief, for trauma, for change that arrives slowly or all at once. But too often, we forget about the space we hold ourselves in: the therapy room, the telehealth corner, the EMR-crammed laptop, the bright Zoom ring light.

These spaces aren’t just backdrops to the work. They are participants in it. And increasingly, research shows that they impact not only how we feel, but how well we function. While there’s growing attention to how office environments influence clients’ comfort and healing, it’s time to ask a parallel – and equally vital – question: How does your space support (or hinder) your wellbeing as a clinician?

This isn’t about throwing out your furniture or staging the perfect Instagram-worthy office. It’s about small, intentional shifts that protect your energy, regulate your nervous system, and make your workdays more sustainable, physically and emotionally.

Ergonomics and Comfort: The Foundation of Daily Endurance

Let’s start with the obvious: sitting for six or more hours a day is hard on your body. When done in an unsupportive chair or while hunched over a screen, it’s a fast track to tension headaches, lower back pain, and chronic strain.

According to the CDC, nearly one-third of U.S. workers experience work-related musculoskeletal discomfort – especially those in sedentary, screen-based jobs like therapy (CDC, 2022). Many therapists report “tech neck,” wrist fatigue, and eye strain as regular occurrences.

The fix doesn’t have to be fancy. Prioritize an adjustable chair with lumbar support, consider a footrest or cushion if your legs dangle, and if possible, try a sit-stand desk converter for occasional posture shifts. An ergonomic keyboard and mouse can also reduce joint strain over time.

The same goes for somewhere to sit for your in-person sessions: look for a chair with lumbar support, and ensure that your feet can touch the floor when sitting. 

Visual Design and Decluttering for Calm

We often design therapy offices with client comfort in mind: warm lamps, neutral tones, soft textures. But what do you see? Where do your eyes land between sessions? Research shows that visually cluttered spaces lead to higher levels of cortisol and reduced job satisfaction (Rafaeli & Vilnai-Yavetz, 2019). When your shelves overflow with unread CEU binders, or your desktop has 37 open tabs, your mind mimics the chaos.

Instead, try curating your visual field with intention. Choose a few personally meaningful items, like photos, affirming notes, and comforting objects to place in your line of sight. Avoid oversaturation. Even a designated “clear corner” can become a psychological oasis.

Minimalism isn’t just an aesthetic—it can be a nervous system strategy.

Light, Air, and Sound: Your Sensory Environment Matters

Beyond furniture or paint colors, the quality of your physical surroundings—lighting, air quality, acoustics—has a direct impact on your cognitive performance and mood.

Poor lighting contributes to eye strain and circadian disruption, particularly in windowless offices. Full-spectrum light bulbs that mimic natural daylight can counteract some of this, improving alertness and reducing fatigue.

White noise machines or sound-absorbing panels help block out hallway noise, street traffic, or even your neighbor’s phone session. That’s not just about client confidentiality—it’s about sparing your brain from the low-grade stress of constant auditory interruptions.

Air quality, too, matters more than we think. Plants, open windows (if safe and confidential), and small air purifiers can reduce allergens and circulating particulates, especially in shared office buildings. A 2020 study in Journal of Physiological Anthropology found that exposure to indoor greenery significantly reduces stress and supports focus—even after just a few minutes (Takayama et al., 2020).

Your sensory environment doesn’t need to be spa-like. It just needs to stop working against you.

Optimizing the Digital Workspace: Reducing Cognitive Overload

In the world of telehealth and electronic records, the “digital office” has become just as important as the physical one. But it’s often the most neglected.

Digital clutter – those constant notifications, tab overload, and app-switching – have been proven to contribute to decision fatigue and emotional exhaustion. A 2021 study in the Journal of Occupational Health Psychology found that digital overload was a significant predictor of burnout symptoms among remote workers (Zhang et al., 2021).

Try limiting tabs to essential ones during sessions, and using browser extensions or focus apps to reduce distractions. Schedule specific times for admin tasks so they don’t bleed into clinical hours. Keep your virtual background consistent and calming—for your own visual continuity, not just for the client.

When your screen is a calmer place to look, your brain doesn’t have to work as hard to stay regulated.

Create a Small Space That’s Just For You

Even in small offices or tight telehealth setups, it’s possible to carve out a “reset zone” – a space dedicated to brief nervous system regulation between clients.

This could be a chair near a window, a spot with a yoga mat and bolster, or even a quiet stretch next to your desk. Add a few anchoring cues: a grounding stone, a scent diffuser, a visual breathing guide.

According to a 2020 report, access to quiet, restorative spaces in the workplace can reduce burnout risk by up to about 20% (IWBI, 2020). For therapists, this might mean two minutes of breathwork in your restorative corner, a brief walk to refill your favorite water bottle, or simply closing your eyes to give them a break from input.

Therapist Environmental Optimization Checklist 

Try auditing your space by asking yourself these questions:

• Does my chair support my body without pain?
• Is my desk lighting soothing and functional?
• Are there at least one or two personal items that can ground me?
• Do I have a 2-minute reset spot—even just a corner?
• Is my desktop or browser manageable, or visually overwhelming?
• Do I have a ritual to transition between clients—physical or digital?

Start Small to Find More Calm 

None of these changes need to happen overnight. Start with the corner of your desk. Rearrange a few files. Swap out one harsh bulb for something softer. Replace the broken chair you’ve been tolerating for too long.

These adjustments are more than aesthetic. They’re about affirming that you, too, deserve to feel grounded, supported, and well-regulated in the space where you give so much of yourself.

No one’s office is perfect. But every space can be made a little more therapeutic and healing, even for the therapist.