Self-care is often seen as something optional, reserved for weekends or moments when time permits. It’s also not always clear what it looks like! Which can make it even harder to prioritize. For therapists, especially, self-care plays a critical role. It supports emotional regulation, professional integrity, and the ability to sustain therapeutic presence over time.

Neglecting one’s self-care can lead to professional challenges such as burnout, compassion fatigue, and impaired clinical judgment. The emotional labor of holding space for others—session after session—has a cumulative effect. Therapists frequently face unique stressors such as vicarious trauma, consistent empathic attunement, and the ongoing tension of maintaining boundaries in emotionally complex situations. These demands can erode well-being and blur the line between professional commitment and personal depletion. For this reason, self-care, especially for practicing clinicians, is not a luxury. It is an ethical responsibility embedded in competent clinical practice. As therapists often say to their clients, “sometimes you have to put the oxygen mask on yourself first.”

Assess Your Baseline: Understanding Your Needs

A useful starting point for any self-care plan is to assess your current level of functioning across key domains: physical, emotional, cognitive, relational, and professional. These areas offer a comprehensive snapshot of your internal and external resources, as well as potential points of strain. For example, you might ask: Am I sleeping well? Do I notice any irritability, lack of focus, or emotional detachment creeping in? Do I feel connected to a support system outside of work?

Structured tools can help with this process. The Professional Quality of Life Scale (ProQOL) can offer insight into your levels of burnout, any secondary traumatic stress, and compassion satisfaction. The Self-Compassion Scale can highlight how you relate to yourself during moments of difficulty. In addition to formal measures, quick check-ins or journaling exercises can illuminate gaps between your current habits and your optimal functioning.

Identifying these patterns early allows you to implement targeted changes before things get worse. Rather than waiting for a crisis point, self-awareness becomes a form of prevention. This reflective practice lays the foundation for a more sustainable, ethical, and grounded experience in your clinical work.

Five Pillars of Therapist Self‑Care 

Some therapists argue that self-care involves strategies beyond taking care of one’s basic needs of survival (food, water, movement, sleep, hygiene). Others argue that self-care includes attending to those needs. But one thing is for certain, when our most fundamental needs aren’t met, it’s much harder to avoid burnout and compassion fatigue. That’s why we’ve included all kinds of self-care ideas in five key pillars: physical, emotional, cognitive/spiritual, relational, and professional. Each area provides different strategies to help maintain balance and prevent burnout.

Let's look at some practical ideas within each pillar:

1. Physical Self-Care:
   
   1. Sleep habits: Establish a consistent sleep schedule, create a relaxing bedtime routine, and make sure your bedroom environment promotes restful sleep.
   2. Physical activity: Take a quick break to stretch, go on a brief walk, or do a little dance to your favorite song between sessions. Movement does not need to take a long time, or be complicated and tiring. Keep it simple, and find ways to move that are enjoyable to you.
   3. Stay hydrated: Keep a water bottle nearby and drink regularly throughout the day. Set reminders if needed to meet your hydration goals.
   4. Nourish your body: Keep snacks in your drawers, and make sure to eat throughout the day. Fueling your body with enough calories and nutrients can help improve your mood, and concentration throughout the day.
2. Emotional Self-Care:
   
   1. Label your emotions: Spend a moment identifying and naming your emotions, to help you process and regulate your feelings more effectively. We can’t know what we need if we don’t know how we feel.
   2. Participate in personal therapy: Engage in your own therapy to address personal challenges, gain insights, and demonstrate the value of seeking support.
3. Cognitive/Spiritual Self-Care:
   
   1. Journaling: Set aside time for reflective writing, using prompts that encourage self-awareness, gratitude, and personal growth. Expressing yourself through writing can often feel cathartic and help you gain personal insights into your well-being.
   2. Develop a gratitude practice: Regularly acknowledge the positive aspects of your life and work, helping to maintain perspective and build resilience.
4. Values Check-In: Take a moment every so often to assess how your actions and decisions align with your core values. If they don’t, brainstorm ways to  make adjustmentsRelational Self-Care:
   
   1. Join a peer consultation group: Connect with colleagues who can provide both professional support and personal understanding of the unique challenges therapists face. Just because you see clients by yourself doesn’t mean you need to feel alone in the profession.
   2. Nurture other relationships: Make time for friends outside of the therapy environment, engaging in activities that bring joy and help you disconnect from work. You are not just your job. Invest in personal connections as often as you can.
   3. Make a plan: Plan a future outing or get-together with people who make you feel good. Pick a date and put it on the calendar to have something to look forward to. A future event you’re excited about can be a game-changer in easing the feelings of burnout.
5. Professional Self-Care (Boundaries):
   
   1. Set realistic limits on caseloads: If this is an option available to you, evaluate what a reasonable caseload looks like for you. Decide on a manageable number of clients that allows for adequate self-care, quality clinical work, income, and professional satisfaction. Do your best to adhere to those limits.
   2. Protect your admin time: Block off some non-negotiable time for paperwork, ensuring you complete essential tasks without sacrificing self-care.
   3. Engage in continuing education: Participate in ongoing learning opportunities that enhance your skills and rekindle your passion for the field.

Micro‑Self‑Care: 2‑Minute Strategies for In-Between Sessions

When your schedule is packed with back-to-back sessions, carving out time for self-care can seem impossible. However, even brief moments of mindfulness and relaxation can greatly affect your well-being so you can continue to provide high-quality care. Here are some quick, research-backed strategies you can incorporate into your workday, that you’ve probably already recommended to some clients:

• Box breathing: Pause at your office door to practice this simple breathing technique. Inhale for a count of four, hold for four, exhale for four, and hold for four. Repeat this cycle for a minute or two to promote relaxation and reduce stress.
• Bilateral tapping: Use this evidence-based technique to help ground yourself and ease anxiety. Cross your arms and alternately tap your shoulders, focusing on the sensation and rhythm. This can be done discreetly between sessions or during breaks.
• "Name‑5‑things" grounding: When you feel overwhelmed or disconnected, pause and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This sensory awareness exercise helps bring you back to the present moment.
• Desk stretches: Address the physical strain of sitting and screen time with simple desk stretches. Roll your shoulders, gently tilt your head from side to side, and do seated twists to release tension and improve circulation.
• Eye‑rest techniques: Give your eyes a break from the computer screen by following the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This helps reduce eye strain and the fatigue associated with prolonged screen use, especially during telehealth sessions.
• Digital declutter: Spend a moment between sessions managing your inbox and notifications. Unsubscribe from unnecessary emails, mute less important notifications, and set up quick filing systems to prevent digital clutter from overwhelming you throughout the day.

Designing a Sustainable Self‑Care Plan

Putting together a self-care plan that you can maintain over time means setting realistic goals, incorporating new habits into your daily routines, and keeping track of your progress. The SMART framework (Specific, Measurable, Achievable, Relevant, and Time-bound) can help you create self-care objectives that fit your needs and lifestyle.

• Habit stacking: Combine self-care activities with established routines to make them more automatic. For instance, practice a brief mindfulness exercise while waiting for your morning coffee to brew or do a few stretches after brushing your teeth.
• Tracking tools: Use habit-tracking apps or a simple paper log to record your self-care activities and see how well you're sticking to them. Pay attention to any changes in your mood, energy levels, or overall well-being to find out which practices benefit you the most.
• Early-warning system: Make a list of personal warning signs that indicate you're starting to feel overwhelmed or burnt out, such as irritability, trouble focusing, or physical tension. Have a corresponding list of pre-planned actions to tackle these signs, like scheduling a therapy session, taking a mental health day, or reaching out to a supportive friend.
• Keep a list handy: Make a list of skills and strategies you are willing to try (or already love) and keep it available. Make it the background of your phone or desktop, decorate it and put it on your office walls. This way, even if you’re on autopilot, you’ll be reminded of your favorite self-care strategies to practice throughout your day.

Remember, a sustainable self-care plan should be flexible and adjust to your changing needs. Review your goals and modify your strategies as often as needed to keep a sense of balance and well-being in both your personal and professional life. Celebrate your successes, regardless of their size, and be gentle with yourself when you face setbacks or challenges.

Common Barriers and How to Overcome Them

Even with good intentions, therapists often face challenges that get in the way of their self-care efforts. Limited time, feelings of guilt, and financial constraints rank among the most common obstacles. However, there are practical ways to tackle these issues and focus on your well-being:

• Handle time constraints:
  
  • Group, simplify, or delegate administrative tasks to others (or outside services) to make more time for self-care.
  • Put self-care activities in your calendar and treat them as essential appointments.
  • Begin with short, 5-minute activities like deep breathing or stretching between sessions, and work your way up to longer self-care activities.
• Address guilt and perfectionism:
  
  • Reframe unhelpful thoughts to  combat self-care guilt (e.g., "Self-care makes me a better clinician. Self-care is never selfish.”).
  • Accept imperfection and celebrate small achievements, even if your self-care routine is not consistent.
  • Set practical expectations and allow some flexibility in your self-care practices.
• Work through financial limitations:
  
  • Focus on free or low-cost self-care activities like meditation, journaling, or nature walks.
  • Look into community resources such as affordable supervision or group wellness classes.
  • Set aside a small budget for affordable treats, like a monthly massage, a dinner with friends, or a new book.
• Boost low energy and motivation:
  
  • Engage in restorative activities like power naps, staying hydrated, or gentle yoga to recharge throughout the day.
  • Combine self-care with other enjoyable activities, such as listening to a favorite podcast while walking.
  • Find an accountability partner or join a support group to keep motivated and on track.

Community & Systems‑Level Supports

While individual self-care practices matter, therapists also deserve the support of their professional communities and organizations to maintain well-being. Advocating for changes and building strong peer networks can create a culture that prioritizes and enables therapist self-care.

Consider these strategies to foster community and organizational support, as appropriate:

• Promote supportive policies: Work with your organization's leadership to implement policies that encourage work-life balance, such as more flexible schedules, mental health days, or access to employee assistance programs. Encourage your workplace to see therapist well-being as a key part of providing high-quality client care.
• Create peer support agreements: Collaborate with colleagues to establish a structured peer support system. This might include piloting an ERG (employee resource group), meeting up for regular check-ins, confidential debriefing sessions, or rotating facilitation of group discussions. Having a safe space to process challenging cases and share coping strategies can help reduce burnout and build a sense of camaraderie.
• Use supervision effectively: Engage in regular, meaningful supervision that goes beyond case consultation. Work with your supervisor to set appropriate boundaries, monitor your stress levels, and develop a personalized self-care plan. Don't hesitate to discuss any concerns about vicarious trauma or compassion fatigue.
• Join professional networks: Connect with other therapists through local or online professional communities, and see if your organization can sponsor your ticket. Attend workshops, conferences, or social events to expand your support system and learn from others in the field. Consider joining or creating a peer consultation group focused on self-care and resilience.
• Support systemic change: Use your voice to raise awareness about the importance of therapist well-being within your professional networks and the broader healthcare system. Support initiatives that aim to improve working conditions, reduce caseloads, or increase funding for therapist wellness programs. By advocating for change at a systemic level, you help create a more sustainable and supportive environment for all therapists.

Building a supportive professional community takes time and effort. Start small by reaching out to a trusted colleague or joining an existing peer support group. Consistently prioritizing your own well-being and encouraging others to do the same can gradually shift the culture towards one that truly values therapist self-care.

Conclusion & Call to Action

Sustainable self-care is vital for therapists to maintain their well-being, prevent burnout, and provide the best care to their clients. Even small changes in your daily routine can greatly impact your overall health and happiness.

This week, try to:

1. Assess your current state: How are you feeling across the different care domains (physical, emotional, cognitive, relational, and professional)? What area would you like to improve or attend to? Identifying a starting point can be a great way to get the ball rolling on your self-care journey.
2. Add one quick self-care habit: Pick a simple, 2-minute practice from the list above and do it daily between sessions. Whether it's box breathing, bilateral tapping, or a quick desk stretch, these brief moments of self-care can help you feel more grounded and resilient.
3. Promote one system-level change: Identify where your workplace or professional community could better support therapist well-being. This might involve suggesting a new policy, such as protected time for case notes, or proposing a peer support initiative, like a monthly self-care check-in group. Take the first step toward creating a culture that truly values and supports therapist self-care.

As you continue your self-care journey, remember to also be kind to yourself. Celebrate your successes, no matter how small, and learn from any obstacles or setbacks. Share your experiences, insights, and challenges with your colleagues and friends, and encourage others to continue having open dialogues about their well-being. It’s time to normalize the topic and foster a greater sense of collective care within your personal and professional community.

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