The Therapist’s Wellness Prescription: Why Self-Care Isn’t Optional
You spend your days holding space for others’ pain, offering compassion when it’s needed most, and navigating the complex emotional landscapes of your clients. But who holds space for you?
As a mental health professional, you already know the importance of self-care in theory. Yet in practice, it’s often the first thing to slip when schedules get tight and client needs mount. Simple self care for therapists isn’t just a nice idea—it’s the foundation that makes your work sustainable and effective.
The statistics tell a concerning story: 55% of therapists report moderate to high work-related stress and burnout. This isn’t just feeling tired after a long day. As Charles Figley aptly describes it, many therapists experience “deep physical, emotional, and spiritual exhaustion that can result from working day to day in an intense caregiving environment.”
What makes your profession uniquely challenging is the emotional labor involved. You carry others’ traumas, hold their deepest fears, and witness their pain—all while maintaining professional boundaries and therapeutic presence. This constant empathic engagement creates occupational hazards unlike those in many other fields.
Dr. Jamie Stacks captures this perfectly: “Self-care isn’t a luxury; it’s an ethical mandate.” This isn’t about indulgence—it’s about professional ethics and competence. When your well-being suffers, your ability to serve clients effectively diminishes too.
The good news? The most powerful self-care practices don’t require expensive retreats or hours of your already-limited time. The most effective strategies are often simple actions woven seamlessly into your workday:
Body scanning between clients gives you a minute to check in with physical tension and release it before your next session. Those scheduled buffer breaks of 5-10 minutes between appointments aren’t wasted time—they’re essential reset moments. Taking two minutes for desk breathwork using techniques like 4-7-8 breathing can regulate your nervous system when you feel overwhelmed.
Making sure you incorporate physical movement every 90 minutes prevents the physical toll of sitting with clients all day. A consistent hydration routine with visible water and reminders keeps your brain functioning optimally. Jotting down a gratitude note after difficult sessions helps counter the negativity bias that can develop from hearing problems all day. And setting firm digital boundaries around when you check messages protects your ability to be present.
These micro-moments of care between sessions help you reset and restore—not just for your own sake, but for the quality of care you provide to each person who walks through your door.
In the pages that follow, we’ll explore practical, evidence-informed strategies you can implement immediately to protect your wellbeing while continuing to serve your clients with the compassion and presence they deserve.
Why Self-Care Is Mission-Critical for Therapists
Let’s talk about some eye-opening numbers: 63% of clinical psychologists in the UK have reported experiencing mental health problems at some point in their lives—significantly higher than the general population. And when researchers examined 8,808 therapists in a systematic review, they found that 55% reported moderate to high work-related stress and burnout.
But why are these numbers so concerning? The answer lies in the unique nature of the work you do every day.
As a therapist, you’re part of what psychologists call the “wounded healer” paradigm. This concept, with roots in Jungian psychology, recognizes that many healers are drawn to the profession through their own experiences with suffering. Your personal history might create beautiful depths of empathy, but it also means you may be vulnerable when client work touches those same tender spots in your own story.
Dr. Karmen Smith LCSW, DD puts it beautifully: “It’s very important for a therapist to be in constant gratitude. This state allows a therapist to have fun in a profession where burnout is common.”
The daily emotional labor of therapy creates what experts call compassion fatigue—that bone-deep exhaustion that comes from continuous empathic engagement. Then there’s vicarious traumatization, which happens when, as Saakvitne & Perlman (1996) explain, your inner experience changes “as a result of empathic engagement with survivor clients and their trauma material.”
Research from the National Center for Biotechnology Information confirms what you might already intuitively know: solid social connections offer crucial emotional support, especially during difficult times. This is why having your own support network isn’t optional—it’s fundamental to maintaining your resilience as a healer.
How Self-Care Protects Professional Competence
Self-care isn’t just about feeling better after a tough day—it’s about maintaining your professional competence and fulfilling your ethical obligations to your clients.
The American Psychological Association makes this crystal clear in their ethical standards. APA Principle A emphasizes beneficence and nonmaleficence—doing good and avoiding harm. Standard 2.03 addresses maintaining competence, while Standard 2.06 specifically speaks to personal problems that might interfere with effectiveness.
As Erica H. Wise, PhD, wisely notes: “Psychologists who fail to take care of themselves are less likely to be competent providers.”
The “competence constellation” model reminds us that professional wellness requires a collaborative network. You weren’t meant to do this work in isolation—you need colleagues, supervisors, mentors, and friends who can help you monitor your wellbeing and offer support when the work gets heavy.
When burnout or compassion fatigue sets in, several concerning shifts happen:
- Your clinical judgment may become clouded
- Your therapeutic presence diminishes
- Your professional boundaries start to weaken
- Your empathic capacity decreases
- Your risk of ethical missteps rises
The simple truth is this: you cannot effectively hold space for others when you’re running on empty yourself.
Unique Occupational Hazards You Face
As a therapist, you encounter specific professional challenges that make simple self care for therapists not just helpful but absolutely necessary:
Emotional labor comes with the territory—unlike most professions, therapy requires continuous emotional presence and regulation. You must remain centered even when hearing disturbing content or witnessing intense emotions. This constant emotional management takes a toll that accumulates over time.
Secondary traumatic stress is real and measurable. Repeated exposure to clients’ traumatic experiences can create symptoms similar to PTSD, even though you didn’t directly experience the trauma. Your nervous system doesn’t always distinguish between witnessed and experienced suffering.
Boundary erosion happens gradually. The intimate nature of therapeutic relationships can make it difficult to maintain clear professional boundaries, especially when clients are in crisis or when you deeply care about their progress.
Professional isolation is built into the work. Confidentiality requirements mean you often cannot share the emotional weight of your work with friends or family, leaving you to process difficult sessions largely on your own.
Role strain affects almost every therapist. Many of you juggle multiple professional hats (clinician, supervisor, administrator) while managing personal responsibilities and relationships outside of work.
Systemic pressures continue to increase. Growing paperwork demands, complex insurance requirements, and rising productivity expectations create additional stressors beyond the already challenging direct client work.
“Self-care isn’t a luxury; it’s an ethical mandate.” – Jamie Stacks
This powerful reminder from Jamie Stacks cuts to the heart of the matter—self-care isn’t selfish or indulgent. It’s a professional responsibility. When you neglect your own wellbeing, you risk providing substandard care to the very people who depend on your best self showing up for them.
Spot the Signs & Set the Boundaries
Have you ever noticed how much easier it is to spot someone else’s stress than your own? As therapists, we’re trained to detect the subtlest shifts in our clients’ wellbeing, yet we often miss the flashing warning lights in our own lives until we’re already running on empty.
Preventing burnout starts with recognizing those early warning signals your body and mind are sending. Your personal red flags might include feeling bone-tired even after a full night’s sleep, finding yourself viewing clients as “cases” rather than people, or that creeping sense of dread on Sunday nights when you think about Monday’s schedule.
“I knew I was in trouble when I started canceling dinner plans with friends to catch up on notes,” shares Maria, a therapist in private practice. “My body was telling me something my mind wasn’t ready to admit.”
Common warning signs to watch for include physical exhaustion, emotional depletion, cognitive changes like trouble concentrating, depersonalization, feelings of reduced accomplishment, increased irritability, workplace dread, sleep disturbances, and physical symptoms like headaches or tight shoulders that won’t relax.
Try creating your own personal “exhaustion checklist” by noting your unique warning signs. Maybe it’s skipping lunch three days in a row, or finding yourself checking the clock repeatedly during sessions. These personal signals are gold—they’re your early warning system.
Dr. Karmen Smith offers a beautiful reframe that many therapists find helpful: think of boundaries not as rigid walls but as personal “guidelines” that protect your energy. “If one of my guidelines is that I only do things that nourish my soul, then violent movies are off-limits. So, if someone wants me to go to a violent movie, the answer is no.”
One of the simplest yet most powerful practices for simple self care for therapists is building buffer time between sessions. Even 5-10 minutes can make a remarkable difference in your ability to mentally reset and show up fully for your next client.
Burnout, Compassion Fatigue & Secondary Traumatic Stress
These three conditions often get lumped together, but understanding their differences can help you respond more effectively:
Burnout creeps in gradually, like a slow leak draining your energy reserves. Freudenberger defined it as “a depletion or exhaustion of a person’s mental and physical resources attributed to their prolonged yet unsuccessful striving towards unrealistic expectations.” You might notice emotional exhaustion, growing cynicism, feelings that your work doesn’t matter, reduced productivity, and physical symptoms like persistent headaches.
Compassion fatigue develops specifically from caring deeply for those who are suffering. Charles Figley beautifully describes it as “the deep physical, emotional, and spiritual exhaustion that can result from working day to day in an intense caregiving environment.” The signs are subtle but important: decreased empathy, emotional numbing, preoccupation with clients’ stories, a diminished sense of purpose, and pulling away from colleagues or clients.
Secondary traumatic stress happens when you’re repeatedly exposed to others’ traumatic experiences. This one can be particularly sneaky because the symptoms mirror PTSD—intrusive thoughts about clients’ trauma, avoiding certain topics or places, feeling jumpy or easily startled, shifts in how you see the world, or even nightmares related to clients’ experiences.
Recognizing which condition you’re experiencing helps you target your self-care response more precisely—like choosing the right medicine for a specific illness rather than taking a general supplement.
Boundary-Setting 101
Setting healthy boundaries is like building a sturdy foundation for your house—without it, even the most beautiful structure will eventually crumble. Here are some practical ways to strengthen your professional boundaries:
First, establish clear scheduling parameters that work for your energy levels. Many therapists find that 5-6 clinical hours per day feels sustainable long-term. Try to avoid scheduling high-trauma cases back-to-back, and build in those precious 10-15 minute breaks between sessions. And please, please take an actual lunch break away from your desk!
Technology boundaries are equally important in our always-connected world. Consider checking email at specific times only (perhaps 9am and 4pm), using an auto-responder to manage client expectations, turning off notifications during clinical hours and personal time, and creating separate work and personal devices or accounts when possible.
Developing comfortable, authentic language for saying “no” takes practice but pays enormous dividends. Try phrases like: “I appreciate you thinking of me, but my practice is at capacity right now” or “I’d like to help, but taking this on would compromise the quality of my current work.”
Knowing your referral network inside and out is another crucial boundary tool. Maintain relationships with trusted colleagues for referrals, don’t hesitate to refer out cases that trigger your own vulnerabilities, and keep emergency resources readily available for crisis situations.
As Robert Rhoton, PsyD, reminds us, the importance of “learning to set boundaries, which is to say no” cannot be overstated. This seemingly simple act can feel surprisingly difficult for helping professionals who are accustomed to prioritizing others’ needs—but it’s essential for sustainable practice.
Your boundaries aren’t just protecting you—they’re protecting your ability to show up fully for each person who walks through your door. That makes them not just permissible, but professionally necessary.
Simple Self Care for Therapists: 12 Workday Practices
The most effective self-care isn’t about lavish spa days or weekend retreats—it’s about the small practices you weave into your everyday work life. These micro-moments of care might take just minutes, but they create powerful ripples in your wellbeing and professional resilience.
1-Minute Body Scan Between Clients
Between sessions, your mind is likely racing to the next client while processing what just happened. This is precisely when a quick body scan can bring you back to center. Simple self care for therapists often begins with this reconnection to your physical experience.
Take a moment to sit comfortably, feet planted on the floor. Close your eyes or soften your gaze and take one deep breath. Then, scan from the crown of your head down to your toes, noticing where you’re holding tension. Is your jaw clenched? Shoulders hiked up to your ears? Hands gripping the armrests?
Consciously release those areas one by one, finishing with another deep breath before welcoming your next client.
This quick somatic check-in isn’t just about relaxation—it’s also a powerful decision-making tool. When you’re considering taking on another client or attending that evening workshop, pause and check in with your body. The wisdom of your physical response might tell you what your busy mind can’t yet articulate.
Breathwork at Your Desk
When you’re feeling overwhelmed between sessions, your breath is always available as an anchor. Even 2-3 minutes of intentional breathing can reset your nervous system and bring you back to a centered state.
Try the 4-7-8 technique: Inhale quietly through your nose for 4 counts, hold for 7, and exhale completely through your mouth for 8 counts. Three or four repetitions can shift your entire state of being. It’s like hitting the reset button on your stress response.
For deeper exploration of how breathwork can support your overall wellness journey, check out our article on The Power of Breathwork for Wellness and Inner Glow.
Stretch & Move Every 90 Minutes
Our bodies weren’t designed for the kind of stillness therapy work demands. Research from the National Center for Biotechnology Information confirms what you might intuitively know: regular movement builds emotional resilience to stress.
Set a gentle timer to remind yourself to move every 90 minutes. Even brief movement breaks can reduce muscle tension, improve circulation, boost your mood, and sharpen your thinking. Simple shoulder rolls, neck stretches, or a seated spinal twist can release the physical tension that accumulates during intense listening.
One therapist I know steps outside for 60 seconds between clients—rain or shine—just to feel the air on her face and move her body. “Those moments of movement and fresh air keep me present all day,” she says. “Without them, I’m just not the same therapist.”
Digital Door Closed: Inbox Curfew
The constant ping of notifications fragments your attention and keeps your nervous system on high alert. Creating digital boundaries is essential simple self care for therapists in our hyper-connected world.
Consider checking email only at designated times—perhaps at the beginning and end of your clinical day. Turn off notifications during sessions (this should be non-negotiable) and establish a “digital curfew” after which you don’t check work communications.
“I used to check email between every client,” shares one therapist. “I was constantly switching contexts and never fully present. Now I check twice daily—morning and late afternoon—and my stress levels have plummeted. Plus, my clients get a more present version of me.”
Gratitude Sticky-Notes
Our brains have a built-in negativity bias—we’re wired to focus on what’s going wrong rather than what’s going right. After a challenging session, it’s easy to ruminate on what you could have said differently or worry about a client’s wellbeing.
Keep a stack of sticky notes on your desk and take 30 seconds to jot down something positive from your day: a meaningful moment in session, a client’s breakthrough, a colleague’s supportive comment, or even something you’re looking forward to later.
Place these notes where you’ll see them—on your computer, planner, or wall. This creates a visual reminder of the positive impact you’re making and the good things in your professional life. As Dr. Karmen Smith wisely notes, “It’s very important for a therapist to be in constant gratitude… This allows a therapist to have fun in a profession where burnout is common.”
Sensory Grounding with “Five Senses”
When you’re feeling overwhelmed or disconnected after an intense session, the “Five Senses” grounding technique can quickly bring you back to the present moment.
Take a minute to notice five things you can see around your office, four things you can touch or feel (like your feet on the floor or the texture of your clothing), three things you can hear, two things you can smell, and one thing you can taste. This simple practice activates your sensory awareness and draws your attention away from rumination or worry.
Consider creating a small sensory toolkit for your office—perhaps a smooth stone to hold, a small bottle of essential oil to smell, a piece of dark chocolate to taste, or a calming image to view. These sensory anchors can help you return to the present when your mind wants to drift into past or future concerns.
Hydration & Nutrition Nudges
It sounds so basic, yet how many days do you reach the afternoon realizing you haven’t had water since morning coffee? Physical self-care fundamentals like hydration and nutrition are often the first casualties of a busy clinical day.
Keep a water bottle visible on your desk as a visual reminder, and consider setting gentle hydration reminders on your phone. Some therapists create a small ritual of brewing tea between sessions, giving themselves a moment to pause while ensuring they stay hydrated.
For nutrition, prepare easy-to-grab protein-rich snacks that can be eaten quickly between sessions. One therapist shared: “I used to skip lunch when I was busy, then crash in the afternoon. Now I keep protein bars and fruit in my office and schedule a real lunch break away from my desk. The difference in my afternoon energy and focus is remarkable.”
Mindful Doodling for Creative Reset
Not artistic? Perfect! Doodling—not drawing—can be a form of hidden self-care that allows your mind to reset while keeping your hands busy. Unlike drawing, doodling has no expectations for the outcome, making it accessible to everyone.
Keep a small notepad and pen accessible during phone calls or breaks. As you doodle, focus on the sensation of pen on paper and let patterns emerge without judgment or planning. Notice how your mind settles as your hand creates simple shapes and lines.
This practice works because it engages your hands while allowing your mind to rest—a welcome break from the intense cognitive and emotional demands of therapy. It’s especially helpful during transitions between clients or when you need a mental reset without closing your eyes.
Office Nature Glimpse or Light Therapy
Our connection to nature is primal, and even brief “nature glimpses” can provide restoration during a demanding day. Position your desk to face a window if possible, keep small plants in your office, or display nature photographs that bring you a sense of peace.
If natural light is limited in your workspace, consider a light therapy lamp, especially during winter months. These lamps simulate natural sunlight and can help regulate your circadian rhythms and mood—particularly important if you’re seeing clients in windowless rooms or during evening hours.
One therapist keeps a small desktop fountain in her office: “The sound of water creates a sense of calm for both me and my clients. When I’m feeling depleted between sessions, I take 30 seconds to watch the water flow and take a few deep breaths. It’s like a mini-vacation for my mind.”
Self-Compassion Mantra After Tough Sessions
After particularly challenging sessions—the ones where you hear traumatic content or feel the weight of a client’s suffering—practice self-compassion with a brief mantra or affirmation.
Place a hand on your heart and silently repeat: “This is a moment of suffering. Suffering is part of being human. May I be kind to myself in this moment.” Or create your own phrase: “I’m doing important work. It’s natural to feel affected by it.” “I can hold space for others’ pain without carrying it as my own.”
This practice acknowledges the emotional impact of your work while reinforcing your resilience. It’s a gentle reminder that you’re human too, and that self-compassion isn’t selfish—it’s necessary for sustainable practice.
Mini-Meditation: Duck Visualization
Sometimes a touch of humor makes self-care more accessible. The “duck meditation” is a quick visualization that takes just 30 seconds and can be done anywhere—even while washing your hands between clients.
Imagine a duck floating peacefully on water. On the surface, the duck appears calm and collected. Below the surface, however, its feet may be paddling rapidly. Take a deep breath and picture yourself as the duck—maintaining a calm professional presence despite what may be happening beneath the surface. Smile and return to your day.
This playful visualization acknowledges the dual reality many therapists experience—the calm, therapeutic presence we maintain while processing complex emotions internally. It’s a lighthearted reminder that we can acknowledge our internal experience while choosing how we show up externally.
Closing Ritual: Intentional Shut-Down
Creating a clear boundary between work and home life is perhaps the most essential simple self care for therapists. Develop an end-of-day ritual that signals to your mind and body that the workday is complete.
Update your notes, write down any unfinished tasks for tomorrow, straighten your desk, and take three deep breaths. Some therapists use a closing phrase like “My work is complete for today” or “I’ve done what I can for now.” The physical act of closing your office door or shutting down your computer becomes a symbolic gesture of containment.
“I used to carry my clients’ stories home with me every night,” shares one therapist. “Now I visualize placing their concerns in my desk drawer as I complete my notes. I can return to them tomorrow, but for now, my work is done.” This simple ritual creates psychological distance that allows for true rest and recovery.
Build & Monitor Your Personal Self-Care Plan
Creating a sustainable self-care plan isn’t about occasional spa days or weekend retreats—it’s about weaving supportive practices into the fabric of your daily life. Think of it as preventative maintenance for your most valuable therapeutic tool: yourself.
When we talk about simple self care for therapists, we’re really discussing a holistic approach that touches multiple dimensions of your wellbeing. Your professional resilience depends on nurturing all these aspects of yourself:
| Domain | Purpose | Example Activities |
|---|---|---|
| Physical | Maintains energy and health | Exercise, sleep hygiene, nutrition, hydration |
| Emotional | Processes feelings and builds resilience | Journaling, therapy, creative expression, social connection |
| Cognitive | Refreshes mental capacity | Reading for pleasure, learning new skills, mindfulness practices |
| Spiritual | Nurtures meaning and purpose | Meditation, nature connection, religious practices, values reflection |
I’ve found that therapists often approach self-care with the same perfectionism they bring to client care—setting unrealistic expectations that ultimately backfire. Instead, try setting SMART goals that feel doable in your current life circumstances. Rather than vague intentions like “meditate more,” try “practice 3 minutes of mindful breathing before my first client on Monday, Wednesday, and Friday.”
“Habit stacking” is another game-changer for busy therapists. This means attaching a new self-care practice to something you already do consistently. For example, you might do a quick body scan while your tea steeps between sessions, or practice box breathing while waiting for your documentation system to load.
Before implementing any plan, take an honest look at what typically derails your self-care efforts. Do you struggle with feeling guilty about taking time for yourself? Does your schedule leave little wiggle room? Identifying these obstacles upfront allows you to build in specific workarounds from the start.
Self-Check Toolkit & Warning-Lights Dashboard
Just as you monitor your clients’ progress, you need a system to track your own wellbeing. Think of it as your personal dashboard with warning lights that illuminate when maintenance is needed.
Many therapists I know find it helpful to check in with themselves daily on key indicators like sleep quality, energy levels throughout the day, and overall mood patterns. Pay attention to your enjoyment of work too—when that starts to diminish, it’s often an early warning sign of burnout.
One therapist shared her brilliant “traffic light” system with me:
“When I’m in the green zone, I feel energized and present with clients. My boundaries are clear, and I look forward to sessions. In the yellow zone, I notice myself feeling more fatigued, checking the clock more often, or having a harder time being present. That’s my signal to boost my self-care practices. If I hit the red zone—feeling resentful toward clients, making uncharacteristic errors, or experiencing physical symptoms like constant headaches—I know it’s time to reach out to my supervisor or therapist.”
This simple visual framework makes it easier to catch warning signs before they escalate into full-blown burnout.
Sample Weekly Plan Templates
Integrating simple self care for therapists into your daily rhythms doesn’t require massive life overhauls. Here’s a gentle framework that many therapists find sustainable:
Start your day with a brief morning ritual that grounds you before seeing clients. This might include 5 minutes of meditation, 10 minutes of gentle movement, and a moment to set an intention for the day.
Throughout your workday, pepper in micro-moments of care: body scans between clients, hydration breaks every 90 minutes, and a proper lunch away from your desk (yes, actually away—not while documenting notes!). End your clinical day with a quick gratitude practice, noting one meaningful moment before closing your office door.
Your evening wind-down is equally important. Consider implementing a technology curfew an hour before bed, followed by a relaxing activity that helps your brain transition from work mode to rest.
On a weekly basis, protect at least one full day that’s completely work-free. Schedule 3-4 movement sessions that you genuinely enjoy, whether that’s dancing in your living room or walking with a friend. Make space for meaningful social connection and professional support through supervision or consultation.
Your self-care plan should flex with your changing needs. What sustains you during lighter periods may need adjustment during high-stress times or personal challenges.
Overcoming Common Obstacles
If implementing self-care were easy, therapist burnout wouldn’t be so prevalent. Let’s address some common roadblocks with practical solutions:
When time feels scarce (and when doesn’t it?), focus on micro-practices that take 5 minutes or less. These brief interventions, practiced consistently, often yield better results than occasional longer ones. The 2-minute breathing exercise you actually do is infinitely more effective than the 30-minute meditation you perpetually postpone.
The guilt barrier is real for many helping professionals. If you find yourself thinking “I should be doing more for my clients instead,” try reframing self-care as an ethical responsibility. Your self-care directly improves your clinical effectiveness and models healthy boundaries for clients.
Perfectionism can be particularly insidious in self-care efforts. Start with just one small practice and build gradually. Imperfect self-care is infinitely better than none at all.
Finally, acknowledge the systemic pressures that make self-care challenging. While individual practices are essential, sometimes the most powerful self-care is advocating for reasonable caseloads, administrative support, or policies that support clinician wellbeing. Consider whether your work environment fundamentally aligns with your values and needs.
A colleague recently shared a perspective shift that transformed her approach: “I used to think self-care was selfish until I realized that running myself into the ground wasn’t serving anyone—not my clients, not my family, and certainly not me. Now I see that taking care of myself isn’t self-indulgence; it’s stewardship of the resources I bring to my work.”
Resources & Support to Sustain Your Well-Being
Creating sustainable self-care isn’t a solo journey. As therapists, we need ongoing support, fresh inspiration, and practical resources to maintain our wellbeing over the long haul. Think of this section as your self-care toolkit—ready whenever you need to replenish your reserves.
Hidden & Creative Self-Care Ideas
Sometimes the most effective self-care practices aren’t the ones you’ll find on Instagram. These “hidden” practices can seamlessly integrate into your existing routine without requiring extra time or special equipment.
Catch the sleep wave by paying attention to your body’s natural rhythms. When you notice that first yawn or heavy eyelids in the evening, head to bed instead of pushing through to a “second wind.” Many therapists find themselves ignoring these natural sleep signals, only to struggle with insomnia later. By honoring that initial wave of tiredness, you’re working with your body’s natural 90-minute sleep cycles rather than fighting against them.
Natural waking can transform your mornings. Whenever possible, allow yourself to wake without an alarm. One therapist shared, “The difference in my mood on days I wake naturally versus with an alarm is remarkable. I start the day feeling refreshed rather than startled into consciousness.” This practice supports your body’s circadian rhythms and often improves dream recall and creative thinking.
The duck meditation we mentioned earlier isn’t just effective—it’s also fun. One therapist laughed as she told me, “Sometimes in the middle of a particularly challenging day, I’ll picture myself as that duck—serene above water while paddling furiously below. It helps me smile and regain perspective in just seconds.”
Mindful listening requires nothing but your attention. Close your eyes for just one minute and tune into the symphony of sounds around you—both external (ambient noise) and internal (your breathing, heartbeat). This instantly grounds you in the present moment, creating a mini-reset between sessions.
When emotions build up, consider a ROAR release. A colleague shared her practice: “Sometimes after holding space for others’ pain all day, I need to express my own contained emotions. I go to my car during lunch and literally roar—releasing that pent-up energy in a private, controlled way.” Find your own version of this emotional release valve that feels authentic to you.
As Dr. Karmen Smith beautifully reminds us: “This life can be so much fun. Let your little girl or boy come out to play. When a great song comes on in the grocery store, I am the one boogieing down the aisle.” Sometimes the most powerful self-care is simply remembering to play.
Professional & Community Supports
The myth of the lone healer is just that—a myth. No therapist should practice in isolation. Your professional community can be your greatest resource for maintaining wellbeing.
Colleague check-ins provide both validation and perspective. Establish regular connections with trusted peers who understand the unique stressors of therapeutic work. This might be a weekly coffee date, monthly lunch, or even a regular text exchange. These relationships help normalize your experiences and remind you that you’re not alone in the challenges you face.
Create what some psychologists call a competence constellation—a network of colleagues, supervisors, mentors, and friends who provide different types of support. Each person in your constellation offers a unique perspective on your professional functioning and personal wellbeing. One therapist described her constellation as “my professional safety net—they catch me when I’m starting to falter, often before I even realize it myself.”
Supervision or consultation groups offer both practical guidance and emotional containment. These structured spaces allow you to discuss challenging cases and receive support from others who truly understand. One therapist shared: “My monthly consultation group has been my lifeline. We meet for two hours and discuss cases, but also check in about how we’re really doing. It’s the one place where everyone truly understands the challenges of this work.”
Developing relationships with referral partners who have complementary specialties allows you to refer out cases that might be particularly triggering or outside your expertise. This reduces stress and ensures clients receive appropriate care. It’s not a sign of weakness to recognize when a client might be better served by a colleague—it’s a mark of professional maturity and simple self care for therapists.
Curated Reading & Tools
The right resources can inspire and support your ongoing self-care practice. Here are some carefully selected recommendations:
Ashley Davis Bush’s Simple Self-Care for Therapists offers practical, bite-sized practices that can be implemented between sessions. Her approach acknowledges the real-world constraints therapists face and focuses on micro-interventions that make a meaningful difference.
Counselor Self-Care by Gerald Corey, Michelle Muratori, Jude T. Austin II, and Julius A. Austin provides a comprehensive framework for understanding and addressing the unique stressors counselors face. The book includes both theoretical foundations and practical applications.
For those interested in the wounded healer concept, Claire Dunne’s Carl Jung: Wounded Healer of the Soul explores Jung’s personal journey and how his own wounds informed his approach to healing others—offering valuable insights for modern practitioners.
Beyond books, several practical worksheets can support your self-care practice:
The Self-Care Check-In provides a weekly assessment tool to monitor your wellbeing across multiple domains. By tracking patterns over time, you can identify early warning signs and respond proactively.
The Identifying Your Stress Resources worksheet helps you map both your stressors and your resources, creating a personalized stress management plan.
Catching Your Critic offers strategies for addressing negative self-talk—something many helping professionals struggle with despite their skill at recognizing it in clients.
The Five Senses assessment guides you through sensory grounding practices that can be used between sessions or during stressful moments.
For more comprehensive self-care practices that extend beyond your professional life, explore our article on Self-Care Sundays: How to Replenish Your Body and Mind. These weekly rituals can complement your workday practices, creating a holistic approach to wellbeing.
Simple self care for therapists isn’t just about individual practices—it’s about creating sustainable systems of support that nourish you professionally and personally. By building a robust support network and continuously refreshing your self-care toolkit, you’re investing not just in your own wellbeing, but in the quality of care you provide to every client who walks through your door.
Frequently Asked Questions about Therapist Self-Care
How do I know if I’m heading toward burnout or just tired?
We all experience fatigue from time to time—it’s part of being human. But there’s a meaningful difference between everyday tiredness and the early stages of burnout.
Temporary fatigue typically resolves after a good night’s sleep, a relaxing weekend, or a short vacation. You bounce back feeling refreshed and ready to engage with your work again. Burnout, on the other hand, doesn’t disappear with regular rest.
Look for these telltale signs that might indicate you’re moving beyond normal tiredness:
Your exhaustion feels bone-deep and persists despite adequate sleep. You may notice yourself becoming cynical or emotionally distant with clients—perhaps referring to them as “cases” rather than people. Many therapists report a diminished sense of accomplishment, wondering, “Am I even making a difference anymore?” You might also experience emotional numbness or a persistent sense of dread about going to work.
One therapist shared with me: “I realized I was heading toward burnout when I started referring to my afternoon as ‘the slog.’ I noticed I was checking the clock more often and feeling relieved when clients canceled. That was my warning sign to make changes.”
If you’re experiencing these symptoms consistently for more than two weeks, it’s time to take action. Increase your simple self care for therapists practices, reduce your workload if possible, and consider seeking supervision or personal therapy. Recognizing these signs early is a strength, not a weakness.
What if I feel guilty taking breaks while clients are waiting?
That guilty feeling is incredibly common among caring professionals. Many of us hold a deep-seated belief that self-sacrifice somehow equals better care—that pushing through without breaks demonstrates our dedication to clients.
But let’s challenge that belief together.
When you take brief breaks between sessions, you’re actually improving your presence and focus with each client. You’re giving your brain the reset it needs to be fully present. Plus, by modeling healthy boundaries, you’re teaching clients about self-care indirectly—something many of them desperately need to learn.
Think of it this way: maintaining your wellbeing isn’t selfish—it’s what ensures you can provide quality care over the long haul. Would you rather give 80% to all your clients because you’re running on empty, or 100% to each because you’ve taken the time to recharge?
Try reframing breaks as essential maintenance rather than indulgence. Just as airlines instruct passengers to put on their own oxygen masks before helping others, you must sustain your own wellbeing to effectively help your clients.
A practical tip: schedule breaks directly into your calendar so they become non-negotiable parts of your day. Start with small breaks (even just 5 minutes) and notice the difference in your energy and presence afterward. Your clients will benefit from the more focused, present therapist they get after you’ve taken that brief pause to breathe.
How can I maintain self-care when working exclusively via telehealth?
The shift to telehealth has created unique challenges for many therapists. The boundaries between work and personal life can become blurred when your office is also your living room. Screen fatigue is real, and the physical toll of sitting in one position for hours can accumulate quickly.
Creating physical transitions becomes essential when working from home. Designate a specific workspace that’s used only for clinical work if possible. Even if it’s just a corner of a room, having a dedicated “office space” helps your brain distinguish between work mode and home mode.
Develop meaningful pre-session rituals, whether that’s changing into “work clothes” (even if they’re comfortable), arranging your space, or taking three deep breaths before each client. These small actions signal to your brain that you’re transitioning into your professional role.
Just as important is your post-workday shutdown ritual. Close the door to your workspace, power down devices, or symbolically “clock out” in a way that feels meaningful to you.
Simple self care for therapists working via telehealth should include protecting your physical wellbeing too. Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain. Consider investing in blue-light filtering glasses if you’re experiencing headaches or sleep disruption. And please, give your body the movement it craves by using a standing desk or alternating between sitting and standing throughout the day.
Perhaps most importantly, don’t let telehealth isolate you from your professional community. Join virtual consultation groups or supervision, schedule regular check-ins with colleagues, and consider a hybrid work model if possible, with some in-person days to balance the virtual ones.
One telehealth therapist shared this brilliant solution: “I created a ‘commute’ for myself—a 10-minute walk around the block before and after my clinical day. It helps me transition mentally between work and home, even though they’re physically the same place.”
These small adjustments can make a significant difference in maintaining your wellbeing while providing excellent care through a screen. Telehealth requires its own set of self-care strategies—ones that specifically address the unique challenges of virtual practice.
For more comprehensive wellness resources to support your practice, visit Beyond Beauty Lab for additional ideas and inspiration.
Conclusion
Taking care of yourself isn’t just a nice idea—it’s the foundation of being an effective therapist. The simple self care for therapists practices we’ve explored throughout this guide provide a roadmap for maintaining your wellbeing while delivering quality care to your clients.
Self-care looks different for everyone. The approaches that work best are the ones you’ll actually practice consistently. Start small by choosing just one or two techniques that resonate with you personally. Maybe it’s the one-minute body scan between sessions, or perhaps the gratitude sticky notes feel most natural. Whatever you choose, begin there and build gradually.
As you incorporate these practices into your routine, you’ll likely notice positive changes extending far beyond your professional life. Therapists who commit to regular self-care often report improvements in their personal relationships, physical health, sleep quality, and overall life satisfaction. The benefits truly ripple outward.
Think of self-care as preventive maintenance rather than emergency repair. Just as you wouldn’t wait for your car to break down completely before getting an oil change, don’t wait until you’re completely burned out to implement these practices. The small, daily acts of self-care prevent the larger breakdowns.
One therapist shared: “When I finally committed to regular self-care, I was surprised by how much more present I could be—not just with clients, but with my family and friends. I had been operating at 70% capacity for so long that I’d forgotten what it felt like to be fully engaged.”
At Beyond Beauty Lab, we understand that true beauty and wellness begin from within. The same mindfulness we bring to skincare and beauty rituals applies to nurturing your inner landscape—especially for those in helping professions who give so much of themselves to others.
We believe in the healing power of playfulness too. As Dr. Karmen Smith wisely suggested, don’t forget to “let your little girl or boy come out to play.” Dance in the grocery store aisle if the mood strikes you. Laugh heartily when something amuses you. These moments of authentic joy are powerful medicine.
Your work as a therapist matters deeply. The compassion, insight, and presence you bring to your clients can transform lives. By caring for yourself with the same dedication you show to others, you ensure that you can continue this important work with integrity and heart for years to come.
We invite you to explore our additional wellness resources for more inspiration on your self-care journey. Self-care isn’t selfish—it’s the foundation of sustainable service to others.
