3 Self Care Tips for The Burned Out Therapist

As therapists, our job—and our passion—is caring for others. But you can’t pour from an empty cup! As therapists, we know the importance and value of self-care, yet many of us are operating at burnout level. Are YOU feeling burned out?

To take care of others, we have to take care of ourselves first. Here are three easy and practical strategies for getting started—guilt-free.

Set (and Stick to) Regular Work Hours 

• Regular hours can be whatever works best for you, and even different depending on the day of the week. However, it’s important that your weekly schedule is regular and consistent so that you, your clients, and your family can rely on them.

• Maybe you work from 10am – 7pm on Thursdays to help accommodate professionals with late schedules, and work 8:30am – 5:30pm the rest of the week. It’s reasonable, and you can make it consistent.

• Sticking to set working hours means you must start and STOP working according to your set schedule. At the beginning, stopping is always the hardest part. There’s always one more email or voicemail to answer, one more invoice to send. (Are you inundated with administrative tasks? (Check out “Top 10 Things to Outsource as a Solo Practice.”) But you must turn off your computer and go home at a reasonable, consistent time, every night. For the sake of your family and your mental and physical wellbeing.

• Part of your new work schedule should be a morning routine. These are steps that help signal to your brain and body that the day is beginning. Every step in your morning routine prepares you mentally and physically for the workday to come. To take control and begin your day positively and intentionally, here are 3 tips to help you get on the "right path":

  • Begin with intention 👩‍🏫

  • Stretch your body🤸

  • Stick to a morning routine🏃‍♂️

• Bonus: Establish (and, again, STICK TO) that evening routine you’re always encouraging your clients to make. An evening routine helps tell your brain that business is DONE for the day, and that family time is ready to start. Without an evening routine, you run the risk of leaving your work-brain on. Which means your attention and INTENTION are not focused where they need to be: on your family, your home, and yourself.

Make Time for Fun 

• Life is all about balance. And fun is an important part of being a balanced human. (Even if you have to schedule it on your calendar!) 

• Make a list of all the fun things you’d LIKE to do, but never have time for.

• Pick one thing from the list and make a solemn commitment to yourself to make time for it! 

• It may seem silly or unimportant, but I guarantee you, if you don’t make time for fun, other parts of your life will suffer.

Finally Make That Appointment / Book That Trip

• Have you been putting off that trip to Bali that you’ve always wanted to take? 

• Have the kids been dropping subtle (or not so subtle) hints about going to Disneyland?

• Have you been procrastinating important medical appointments?

• If you’ve said yes to any of the above. It’s time to get out your calendar and start scheduling some personal time. Impassioned side note: You are NOT a bad therapist if you take time for yourself.

Wrapping Up

• Working on ourselves is something we should always have at the forefront of our minds.

• Moreover, remember YOU are an ongoing work-in-progress. Striving for better is an essential goal, but we’re aiming for progress, not perfection.