Advice for Affiliates

Mental health can and should be a daily practice, taken into consideration more often than “when something is wrong” or when going through a particularly difficult time. Taking care of your mental health is a preventative form of care and by incorporating daily rituals and practices into your life, you can give your mental health the attention it deserves.

Here are nine things you can do to take care of yourself so you can take care of others:

Take a mental health day. You know yourself best. If you feel that you need a break, take one. If you don’t have vacation or paid time off, consider taking mini breaks throughout the day to renew your energy and spirit. It’s okay to slow down and not feel rushed to cross everything off the to-do list at once.

Switch up your evening routine. Try winding down in a different way than you typically do if you’re feeling particularly stressed or “off.” Think about what relaxes you and adopt that into your routine: reading a book, taking a long bath, chatting with a friend.

Adopt a vacation mentality. Put your phone setting on do not disturb between 9pm-7am. Go swimming instead of sweating at the gym. Walk in the park with a friend during lunch. Ignore emails after you’ve clocked out for the day/week. Whatever you do on vacation that feels relaxing and rejuvenating, try bringing some of that into your daily life.

Meditate for five minutes every day. Perhaps you’ve heard this advice before, but the science doesn’t lie! Meditation eases stress and anxiety, calms your nervous system, helps with memory and so much more. There’s no need to put pressure on yourself to gain some important insight or enlightenment. Sit quietly, focused on your breathing with no judgment of the thoughts in your head. With regular practice, you’ll begin to feel the benefits.

Be mindful of what you eat and drink. It’s a common coping mechanism to comfort our emotions with food, drink or other substances. We all have different nutritional and lifestyle choices, but we suggest being extra mindful when experiencing stress, anxiety or depression as sugar, junk foods and alcohol will make you feel worse (even if you feel better temporarily).

Consider reaching out for professional help. There is no barometer, specific feeling or event that warrants a person to “need” or want professional counseling. We all have varying life circumstances and coping strategies. If you feel like you “shouldn’t be this upset” or that “others have it worse” we suggest allowing yourself permission to seek help. We all deserve it.

Prioritize rest. Our culture values the “hustle” and though hustle has it’s time and place, we also need rest. You know your body and mind best—if you need a morning off work, take it. If you need a long weekend alone, take it. If you need to sleep in just a little bit longer, sleep in! The to-do list is not going anywhere and you’ll need your physical and emotional health in top shape to do your best.

Write down as many inspiring messages as you can. They can be lyrics, affirmations, reminders to move your body, drink water, have gratitude—any message that uplifts you. Keep them close by, such as in a desk drawer, a large jar or your phone’s notebook app. If you need a pick-me-up, reach for one. Alternatively, download an app that sends positive affirmations to your phone daily. It’s proven that we bring to life the thoughts that we tell ourselves (even unconsciously), so let yourself think positive thoughts!

When we feel that we are in control of our thoughts, feelings and emotions we’re bound to continue the work that allows us to feel that way. However, if you think you may need professional help, reach out. Everyone needs help at some point in life. It takes courage and strength to recognize when help is needed and seek it out.

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As mental health professionals, you may suggest the importance of self-care to your clients, but do you have a difficult time implementing a practice in your own life? During the last year specifically there’s been an increase in demand for mental health services as individuals are navigating the effects of the pandemic. It’s essential as a counselor, therapist or clinician that you recognize any signs of stress or fatigue and implement self-care into your daily routine.

This may differ from person to person, but look for the following:

  • Losing your sense of humor
  • Problems developing at home
  • Having low or no energy
  • Becoming irritated with clients
  • Other physical and mental signs of stress include change of appetite, trouble
    sleeping, feelings of overwhelm or that things can never seem to go right

Consistently as a mental health professional, you give so much of yourself to your clients. This has every potential to leave you feeling emotionally depleted if there is an absence of other forms of support or self-fulfilling activities. Further, the cumulative stressor of an ongoing pandemic has been a shared trauma experienced by both client and clinician concurrently. This has presented us with an environmental parallel process while engaging with our clients. As such, it becomes increasingly more vital for us, as helpers, to ensure that we find ways in which to enrich our lives outside of session as a way of practicing self-care.

Outside of your career, you’ll want to be sure that your relationships are not “one-way streets.” It may be second nature for you to always listen and always give, but your personal relationships need full participation and commitment from all parties.

Why is practicing self-care important for mental health professionals?
When mental health professionals do not consider their emotional, physical and spiritual wellbeing as a priority, their outlook on their careers or the profession itself can change which may lead to severe stress or burnout.

Here are ways to implement talking the talk and walking the walk:

  • Join a peer group
  • Consider attending counseling
  • Create boundaries with clients
  • Set office hours (and stick to them!)
  • Take vacations/holidays

How can mental health professionals incorporate self-care into their daily practice?
Nurturing your wellbeing looks different for everyone and also may differ in the various stages of your life. Look for moments within your day-to-day to reflect and care for yourself. Make it a part of your routine and non-negotiable on your calendar.

Small acts of daily self-care include:

  • Go for a walk
  • Meditate, pray or practice mindfulness
  • Journal or write down thoughts and feelings as they arise
  • Nourish yourself with water, movement/exercise and nutritious foods
  • Set priorities on your to-do list ensuring there’s time for yourself

It may feel difficult or selfish at first to make yourself a priority. However, when you take proper care of your wellbeing, you’ll be able to increase the quality of care, impact more lives, and serve your clients better. That starts with taking care of yourself on a consistent, guilt-free daily basis.

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