Note from Sarah: The following is a guest post about self care for therapists which was contributed by Michelle F. Moseley, MS, LCMHC, NCC, BC-TMH. Michelle is a licensed clinical mental health counselor providing telehealth services in the state of North Carolina.
Being a therapist can come with its own version of mental and physical drain. Although we’re often talking with clients about the importance of taking care of themselves, it can be easy for us to overlook checking in with ourselves and ensuring that we’re meeting our own needs well. We easily forget that we truly can’t pour from an empty cup!
Personally, just when I had gotten into a pretty good rhythm with private practice and finding balance with my personal life, I slammed into a pandemic! The quick and on-going maneuvering within my practice combined with all the unknowns of Covid-19 and the ebb and flow of mental health needs in my community led to me neglecting to take care of myself and dealing with my own sense of overwhelm.
Since early 2020, here are some things I’ve tried to put in place regularly to help me take care of myself while I’m supporting others as a mental health therapist.
LIMIT NEWS INTAKE
Television. Podcasts. Radio. Internet. Social media. News is available 24/7, and it is often loud. I firmly believe that humans were not intended to have so much input coming at us all the time, and I know the effects of too much (bad) news on my own mental health and sleep patterns. I focus on scanning the weather and the headlines, spending about 10 minutes per day on average. Right now, this feels appropriate to me so I can be aware of what’s occurring in the world while also not overwhelming my nervous system.
TAKE CONTROL OF SOCIAL MEDIA
It’s likely you’ve heard folks talk about limiting, or even eliminating, social media. While I do try to limit phone use before bed to help me sleep, I also find that I use social media to connect with others and follow some fun accounts. For me, it has been helpful to focus on more control of my social media feeds. I’ve unfollowed accounts that don’t serve me well, I’ve sought out accounts that normalize my experience or bring me some laughter, and I’ve hidden or muted topics or people when I felt the content negatively affecting my nervous system.
CHOOSE YOUR ENTERTAINMENT WISELY
As a therapist, my days are often filled with heavy conversations, so I want something “light” when it comes to entertainment. I’ve been enjoying shows that are absurd, silly, or focused on creating something. Some recent faves have included “Schitt’s Creek”, “Grace and Frankie”, and cooking shows such as “Worst Cooks in America” or “Kids Baking Championship.” While this works for me, I know several therapist friends who prefer to delve into complex dramas or mysteries when not working. Check in with yourself and choose your entertainment based on your internal wisdom about what you need.
PLAN FOR EXCITEMENT OR ADVENTURE.
I am naturally a planner, and I like to have something to look forward to – planned adventure, if you will. Some of the ways I have done this is by purposely seeking out 40 new experiences in the year leading up to my 40th birthday, and starting an Instagram account to highlight local businesses so each time I find something new nearby there is the adventure of posting about it. Shameless plug, you can follow the account @NC_Local if you’re so inclined. Having something outside of work to look forward to can bring balance to life and help ensure you’re doing something for yourself.
BOUNDARIES AND RHYTHMS.
I often talk about boundaries with clients, and I have spent years doing my own work around boundaries and learning to accept that “no is a complete sentence.” In the past few years, I’ve realized just how crucial boundaries are if I want to be able to provide support to folks through therapy for years to come. I have taken time to really consider my needs and preferences when it comes to the hours I see clients, the expectations I set up with others regarding response times, and the balance of work and social commitments I can handle.
I also took into consideration my own natural rhythms as I was adjusting my schedule and the communication of my boundaries. What do I mean by rhythms? Well, one big one for me is my sleep cycle. I have struggled with getting quality sleep since my pre-teen years, and have realized that my natural sleep cycle is about 2am-8am. When I am able to sleep during these hours, I function better, think more clearly, and am able to get things done more efficiently. Another important rhythm to consider is your own personal/household needs. For the schedule in my house, it works well for me to offer some evening sessions each week; however that’s not going to be the case for all people and/or households.
I recognize that these tips may not be accessible for everyone, depending on individual circumstances. I hope that they get you thinking about how well you’re taking care of yourself and what ways you might be able to provide more of what you need in order to be able to show up as the best version of you.
More about Michelle
Michelle F. Moseley, MS, LCMHC, NCC, BC-TMH is a licensed clinical mental health counselor providing telehealth services in the state of North Carolina. She specializes in providing support for folks who struggle with feelings of not being enough, which often stem from messages of being “too much” – too loud, too fat, too bossy, too passive, etc. She works from a trauma-informed perspective, and believes that ALL people deserve respect, compassion, and to feel heard. Learn more about Michelle by visiting www.MichelleFMoseley.com or following her on Instagram – @therapy_with_michelle
Thank you to Michelle for sharing her experiences and tips about self care for therapists!
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Read more suggestions to help prioritize self care for therapists here.
As a therapist, it is so vitally important for me to really dig into my own self-care. Thank you for the reminder!