Through my work with The Vibrant Therapist Consulting, I have the privilege of talking with so many therapists and over the past two years, a common theme has started to emerge. More and more therapists have been sharing that a significant reason they are not feeling vibrant is because it is hard to make time to prioritize their own well-being, especially with the increased demands on our time and energy in recent years.
While therapists may have had practices and routines that supported us in the past, they may not feel as effective or do-able in recent years.
A Vibrant Therapist Truth: Our work is not sustainable if we do not give ourselves permission to experiment with and figure out ways (big and small) to create space for tending to our own well-being; adjusting course as needed. This is a practice in embracing imperfection and giving ourselves permission to make changes when we need to, which can be even more challenging during times of increased stress.
Knowing that there is not a one size fits all approach to therapist well-being, I invited colleagues to share some of the things they are doing to nurture their own well-being…even now. Especially now!
I asked therapists to embrace the idea of imperfection and invited them to share ideas even if they don’t feel like they have it “all together” My hope is that these contributions from our colleagues may spark an idea or two and inspire you to take action to nurture your own well-being. Even now. And especially now.
Implementing a Morning Routine to Support Therapist Well-Being
If we are able to make time for the practices that support us early in the day we don’t have to try to squeeze them in elsewhere and are more likely to regularly implement the practices that we know work for us. Kimberly Goodrich, LCSW, LCDAC says “I have created time each morning to allow me to ease into my work day after having taken care of my own needs (such as exercising, having breakfast, etc) which helps me feel more prepared for my day. Long gone are the days that I rush and barely have time to make my coffee before I start seeing clients.“
Creating a Schedule to Support Therapist Well-Being
The most common thought colleagues shared with me when I invited them to contribute to this post was about designing a sustainable work schedule. Several therapists shared how they have examined their schedules and made intentional changes in order to have a schedule that works better for them and their families. This ideal schedule looks different for each therapist as you’ll see from the contributions below.
Amber Priestley, LMFT explains “I outlined my ideal work schedule and took steps to make that an actual reality. I had no choice but to get clear on my boundaries, hold myself accountable, and schedule time off in advance.”
Sandy Boone, LPC, NCC, CCMHC, CIMHP, BC-TMH described how seeing clients three days a week is best for her “even though those days may be long days.”
On the other hand, Emily Staples, MSW, LICSW said, “I adjusted my work schedule in a way that works better for me and allows me to feel more balanced in my personal and professional realms. I took Mondays off from work and feel so grateful that I have that day to gather myself, tie up loose ends with family needs, and start the professional week on a prepared note.“
Holding boundaries around our time can be challenging if our clients are used to us being accessible, but Michelle F. Moseley, MS, LCMHC, NCC, BC-TMH describes how she is no longer “being available 24/7 by ensuring clients have access to crisis resources and are aware that I do not answer/return calls and emails during off hours”
Being Intentional About What Content We Take In
There were so many practical tips that therapists shared related to the idea of being intentional about what content we are creating space for and implementing boundaries around what content we listen to and when. Check the tips out here:
For example, Briana Johnson, LPC, LAC shared; “I read a book on silence this year and it helped me recognize how I was packing noise into all corners of my day: podcasts or news in the shower, on the ride to work, etc. (not to mention my toddler at home!) I now intentionally do some of these activities in silence and was surprised to realize how much less stressed I felt. I’m also more creative in silence which has led to ideas I would not have had otherwise.”
Melissa Zawisza, LCSW-S echoed this thought saying; “Limit your content. For me, I love podcasts and had limited how many l was listening to, particularly about therapy. When your self-care is about your work, you need to examine this.”
Michelle F. Moseley, MS, LCMHC, NCC, BC-TMH described three specific ideas related to this concept! First, she is “limiting news intake” Second, she is “limiting phone notifications so I can focus on one thing at a time; taking time away from my phone completely.” Finally, she is reading ‘lighter’ books and watching ‘lighter’ shows. Michelle shared that she is currently enjoying Grace & Frankie and Abbott Elementary and also enjoyed Schitt’s Creek. As a fellow book-lover, I am all about the fun reading, too!
Making Time for “Self Care” More Do-Able
If we wait for the perfect conditions to implement self care practices, we’ll never do any of them. I appreciated the idea that Amber shared below which reinforces the importance of starting with the time that we have and knowing that even 5 or 15 minutes will have an impact on therapist well-being. Starting with even small chunks of time is better than nothing as we work on carving out more and more time for the practices that support our well-being.
Amber Priestley, LMFT says, “ I realized I can’t wait until I have “downtime” for self-care. Instead, I’m choosing to take advantage of 15 minutes in between tasks, client sessions, etc. to read a book, take a walk, listen to a podcast, or connect with a friend. Scheduling self-care always seemed daunting because I thought I needed at least an hour, an afternoon, a day. When I couldn’t find the time, I’d feel even more stressed and pressed for time. However, when I discovered that 15 minutes sometimes even less can be used effectively it was so helpful. I’d finally put into practice the logical advice that is often uttered to our clients, but I’d failed to implement myself. “
Movement
Another common theme in the contributions to this blog post is the importance of movement which was often coupled with getting outdoors. These are not new ideas and are great examples of the types of activities we may suggest to our clients, but not do as well with implementing ourselves. It was also interesting to see how Melissa and Emily adapted their movement practices during the pandemic.
Melissa Zawisza, LCSW-S shared that she tries to move on a daily basis, “preferably outside.” Melissa said, “We got a puppy during the pandemic so walking him has been such a good thing. “ Building off of this, Sandy Boone, LPC, NCC, CCMHC, CIMHP, BC-TMH shared that “engaging with nature regularly” supports her well-being
Emily Staples,MSW, LICSW explained, “I’ve incorporated movement and exercise into my work from home days. I discuss with clients why I might be showing up with “hat hair” from walking my dog between sessions, or flushed cheeks following a lunch hour Peloton ride. I initially grappled with whether this was professional to show up with a less than polished look, but ultimately realized I am a better therapist when I incorporate movement into my day, and I feel it is good modeling about self care for clients.”
I am so grateful for the contributions from our colleagues which included reminders to return to practices that have supported me in the past and to adapt some of my current practices in order to give them new energy. I hope that you’ve found some inspiration to try something new as you support your well-being, too.
Several colleagues shared such detailed and inspiring explanations about their efforts to support their own well-being that I’ll be featuring them in stand-alone posts in the coming weeks. Stay tuned!
In the meantime, what actions are you ready, willing and able to support your well-being? Feel free to share your thoughts in the comments below.