Self-Care for Therapists: Recognizing When You Need a Break

We have all had these times - What do Justine and Trish do to stay on track

#burnoutisreal

When your job revolves around helping others, it can be easy to overlook how it impacts you. In this chat between Justine and Trish, they candidly discuss the importance of self-care, recognizing burnout, and what strategies help them reset and recharge. If you work with people all day—whether as a therapist, coach, or in any client-facing role—this is for you.

Why Self-Care is Crucial

Justine: We always talk about what we need to do for our clients and how we need to help them. But one thing I've noticed is that if you work with people all of the time, and you're not careful, you can actually take on the energy of what other people are going through. And it can affect your life, your health, your nervous system, and even your relationships.

Trish: Yeah, absolutely. If you're not careful, the energy of others can weigh on you, leaving you drained, irritable, and less effective.

How Do You Know When You Need a Break?

Trish: For me, I know I need a break when two things happen:

1. I'm not having fun anymore. I haven’t had a good belly laugh in a while. My brain starts racing even when I’m out playing pool or relaxing, thinking about what I "still need to get done." When busyness becomes your life, relaxation can feel stressful.

2. I get snappy with my partner. For example, if John puts a cup near the dishwasher instead of in it, and I lose it—that’s a sign I’ve overextended myself.

Justine: Yeah, that’s so relatable. For me, I start to notice it when I lose the separation between work and home life… because our jobs often interlink with everything.

Why Separating Work and Home is Key

If you’re a therapist or work with clients in any capacity, you know how easy it is for work to bleed into your personal life. Social media, emails, and the constant demands of running a practice can mean you’re "on" 24/7.

Trish: We need discipline—like clocking on and off times or turning off notifications. I admire people who say, "Sundays are no-social days." They completely disconnect, hang out in their garden, and just live.

Justine: It’s so important to have things you enjoy outside of work… something that’s just for you. For me, that might mean binge-watching Netflix or spending time outside. The best thing for the nervous system is walking in fresh air and reconnecting with nature. It’s like telling your body, “There’s no tiger chasing us right now.”

Self-Care Strategies You Can Try

1. Disconnect to Reconnect

   • Turn your phone face down and don’t check it until later.

   • Set specific "clock-off" times and stick to them.

2. Decompress Between Clients

   • Imagine each client’s session as writing on a whiteboard. Take a moment to mentally "wipe off the board" before the next client.

   • Go for a walk, do deep breathing, or simply sit in silence for a minute.

3. Find Your Decompression Method

   • Not everyone relaxes the same way. Maybe you decompress by going for a massage, watching a movie, or playing a game. For Trish, shooting pool works best: “It’s my way of disconnecting.”

4. Practice Presence

   • If a client shares something emotionally heavy, stay present. Trish suggests physically grounding yourself: “I hold my hands or a pen to remind myself I’m here in this moment.”

5. Have Clear Transitions

   • If you work from home, create a ritual to separate work and personal life. Trish used a plastic plant as her transition point: “I’d walk through the door and mentally leave work behind.”

Self-care isn’t just a buzzword—it’s essential for those who work with people. By setting boundaries, decompressing regularly, and reconnecting with yourself, you’ll not only avoid burnout but also serve your clients more effectively. Take time to disconnect, breathe, and remember: You can’t pour from an empty cup.

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• How do I know if I’m experiencing burnout?

  Look for signs like irritability, constant fatigue, lack of enjoyment in things you used to love, or feeling emotionally drained. If you’re constantly thinking about work, even in your personal time, that’s another clue.

• What’s the best way to decompress after a session?

  Find a method that works for you. It could be:

  • Taking a short walk.

  • Deep breathing.

  • Writing down thoughts to "clear the mental board."

  • Listening to calming music or sitting in silence.

• How do I separate work life from home life when I work remotely?

  • Physically leave your workspace when your day ends.

  • Set specific hours for work and personal time.

  • Create a small ritual to “reset” (e.g., closing the door to your office, changing clothes, or listening to relaxing music).

• Is it normal to feel affected by clients’ stories?

  Yes. Therapists and helping professionals often absorb others’ emotions. The key is learning how to regulate your nervous system. Techniques like grounding, spending time in nature, or decompressing between clients can help.

• What’s a quick way to regulate my nervous system?

  • Go outside and walk slowly.

  • Observe nature (e.g., flowers, trees, clouds).

  • Breathe deeply and focus on the present moment.

• What’s one tip for avoiding burnout long-term?

  Create sustainable habits early. Make self-care a priority from the start—not just when burnout hits. Whether it’s hobbies, exercise, or time with loved ones, find something that brings you joy outside of work.