A Therapist’s Guide to Self-Care
In our societal and cultural landscape today, it's easy to become overwhelmed by the demands of daily life. As a therapist, I’ve often seen the toll this can take on individuals' mental and emotional well-being. That's why I believe it is important to define what self-care is and explore ways we can integrate self-care into our day-to-day life. In this post, we will explore what self-care truly means and delve into effective strategies that can enhance your overall well-being.
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What is Self-Care?
Self-care is an intentional and active process of tending to one's holistic needs, including physical, mental, emotional, and spiritual. It involves recognizing and valuing your needs and making choices that support your overall well-being.
It also includes the process of regular self check-ins, wherein you check in with yourself about how you are feeling and what your needs are in any given moment. What we may need to foster self-care and tend to ourselves may change depending on the situation. For example, self-care for us in one moment may be to spend more time with our loved ones, while in another moment it may mean to take time for ourselves to re-charge. Therefore, it is imperative to build self-awareness within our internal self.
Below are some general strategies to engage in self-care.
Strategies for Self-Care
Identify your needs in different areas of your life, including physical, emotional, or spiritual. Each individual’s needs in these categories can be different, so spend time reflecting within yourself to identify your specific needs. This could include taking time to go to the gym, doing yoga, engaging in positive affirmations, meditating, and so on.
Identify your limitations and honor them. We as humans all have our limitations, however it is not uncommon for us to not be aware of them or to push ourselves anyway despite the negative impact it may cause. For example, if you know that you can only take on a certain number of social functions in your schedule before burning out, it is important to acknowledge and honor your social limitations. It is when we don’t honor these limitations that we begin to create undue stress and overwhelm in our lives.
Cultivate emotional or self awareness. As mentioned, an important part of self-care is the ability to tune into yourself. Some great strategies to build this into a practice is engaging in regular journaling, talking with supportive people in our lives, or seeking therapy.
Establish a regular self-relaxation routine. It can be easy for many people to disregard time for relaxation, however it is important to make it into a practice in our busy lives. Just as your car needs maintenance, or to stop for gas on a long road trip, we too need to “stop for gas” in the midst of our multiple responsibilities and long to-do lists. Relaxation can look differently for everyone, so spend time identifying activities that are relaxing or decompressing for you. This could be taking a walk, engaging in a hobby, getting a massage, reading a book, and etc.
Seek support. Life will always throw lemons at us, and we don’t have to navigate through those challenges alone. It can be helpful to reach out to your support system when you’re feeling stressed, or to seek professional help if you need it. Seeking support is a sign of strength, and it can provide valuable insights and guidance during difficult times.
As a therapist, I cannot stress enough the importance of self-care. Prioritizing your well-being is not a luxury; it is a necessity. By incorporating self-care strategies into your daily life, you can cultivate resilience, reduce stress, and enhance your overall mental, emotional, and physical health. Remember, self-care is an ongoing journey, so be patient and compassionate with yourself as you navigate this process.
— Janet Park, LMFT
