Therapists Guide to Self-Care


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Therapists had early training in neglecting our own needs

It will give you more energy for work, not less. Feeling connected to others has been found to be a cornerstone to good mental health. Relationships matter. Choose yours carefully, and make time for the people you can most be yourself around. If you struggle with relationships, learning why this is and working with a counsellor or psychotherapist to be better at interrelating can be life changing and is a solid investment in a happier future.

Self-care involves living a life for yourself over fulfilling others wishes for you. Find out who you are and what your values and beliefs are. Spending some time alone each week is one way to get in touch with what you are really thinking and feeling, as is journaling and a daily practise of mindfulness. Self-esteem is great, but perhaps more important is self-compassion, the art of accepting and liking yourself no matter what you do, say, or think.

Could you just accept yourself as a working whole? Could you extend the same patience and courtesy you do to your friends to yourself? Sometimes the best self-care of all is letting other people do it. Learn to delegate instead of manage everything that needs to be done alone. And when you are emotionally struggling, reach out to those you love and trust for support, or seek the help of a trained professional. Support can help you identify what is making your self-esteem drop and help you find solutions.

Various talking therapies can help:. Person-centred counselling — this can be a short or longer term form of therapy where you choose the agenda and what you want to talk about. Cognitive behavioural therapy CBT — known for identifying cycles of negative thought and their link to negative actions, CBT is a time-limited form of talk therapy. It can help you identify what thoughts you are having about yourself that are leading you not to take proper care of yourself, and then help you choose other more helpful actions.

Dynamic interpersonal therapy DIT — if your low self care is related to a breakup, a sense of disconnection from others, or because you feel uncared for by those around you, DIT might be for you. Psychodynamic psychotherapy — if your struggles with self care have been ongoing, this might be a good therapy for you. Psychodynamic therapy looks at how the choices you are making in the present come from your past experiences, including your childhood. By identifying how you developed certain beliefs about yourself and your life you then work with your therapist to find new ways of living that suit you better.

Remember, every time you choose self care you are programming your unconscious with self-worth. If you are having a difficult day and feeling bad about yourself, aim for just one small act of self care; make yourself a salad over a take out, go for a walk, run a hot bath. Have a self care routine. The more you can make self care a mindless part of your daily routine, the better. If you find it hard to fit in, try making some of the activities that make you feel cared for and good things you do with your family, or small things that you can do when, for example, in a queue, such as listening to your favorite music or podcast.

Then make your self care routine non-negotiable. Make it on par with brushing your teeth. We all have the same amount of hours in a day — the question is what you choose to do with it, not how to have more time. Keep track of and celebrate your self care. And keep a growing list of ways you can care for yourself to inspire you on the days the idea seems challenging.

Update your self care now and then. As we grow and learn in life our needs change. Make sure your self care is still serving you. So if your morning run is secretly boring you, try a dance or pilates class. If you are happy your finances are steady but haven't made changes in a long while, talk to a financial planner. And again, be open to support.

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6 Essential Self-Care Books for Therapists

We all have times in our life when our self care falters. The trouble is that too many of us feel ashamed, and try to hide our struggle to be good to ourselves. What follows can be a domino effect. Food bingeing leads to feeling like exercise is pointless, leads to feeling bloated and awful and cancelleing a social event you were looking forward to, leads to not bothering to get your haircut and picking a fight with the person you'd started dating, and on it goes.

You can either ask your GP for a referral or hire a private therapist such as the ones at Harley Therapy. A good therapist will help you get to the root of why you struggle with self care, and can help you identify and change any core beliefs which might be undermining your efforts.


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If you are a journalist writing about this subject, do get in touch - we may be able to comment or provide a pull quote from a professional therapist. Click here to confirm you are a journalist. Exercise and Depression. For a long time I believed I didn't have problems that deserved attention. I was extremely reluctant to contact them but the therapy has had an incredibly positive impact on my life. Now I have the tools and resources to deal with life more mindfully and get the most out of my life and relationships.

I found the service highly effective. If ever I have further problems, you and your practice would be the first I contact. I'd recommend Harley Therapy to anyone looking for a similar service. Call to book an appointment Toggle navigation. Workplace Services Wellbeing Programs Workshops. Book Online. What is Self Care? What is the Risk of Ignoring Self Care? Self care involves looking at the choices you are making in all areas of your life and asking yourself questions like the following: I s this a choice that shows self respect and kindness?

Am I comfortable with this choice? Is this the best thing possible for me? If not, what is? Is this what I deeply want for myself? Does it bring me a sense of peace and joy? Does this decision or action make me feel positive and forward moving? What other choice, goal, or action could I make in this area of my life that would help me feel better about myself?

These areas can include: Health and wellbeing Romantic relationships Family life Friendships and social life Workplace Money Spirituality Home life Leisure and hobbies. Here are some important ways to integrate more self care into your life. Choose the healthier option most of the time. Recognise and honour your own needs. Let go of what no longer serves you. Set achievable goals and constantly work towards them. Make enjoyment non-negotiable. Cultivate supportive relationships. Listen to yourself. Every now and then ask yourself questions to help you stay in touch with yourself, such as: What activities am I enjoying?

Therapist's Guide to Self-Care

What else would I like to try? When do I feel the most joyful and energised, and how can I do more of that? Who provides me with a sense of connection and strength and how can I make more time for them? What makes me feel a sense of purpose lately, and how can I do more of it?

An EMDR Trauma Therapists Guide to Self Care - Vancouver EMDR Therapy, PLLC

Practise self-compassion. Accept support. Recommended Treatment for Low Self Care. Various talking therapies can help: Person-centred counselling — this can be a short or longer term form of therapy where you choose the agenda and what you want to talk about. Thank you for your submitted form! Counselling Guides. I use mindfulness when working with my clients in order to be attuned to them and to myself with a quality of mindful attention.

I use my internal calm, peaceful place to provide me with a sense of safety and relaxation. One of my favorite calm, peaceful places is a visual of being in a field of wildflowers.

A Self-Care Action Plan

I will bring up this internal resource to calm and soothe myself when I need too or just to increase or support a clam state that I am already feeling. One of the quickest ways for me to feel grounded is to get outside. Getting outside everyday allows me to get light even on cloudy rainy days in the northwest. Being in nature reminds me that I belong to something larger than self. Seeing the seasons change, plants flourish and die reminds me of impermanence.

The understanding of impermanence helps me to appreciate each moment which makes life sweeter.


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When I am in nature I am reminded of the healing elements that are in us and in the world. Exercise is a great way to reduce stress and to feel healthy. I do some sort of exercise everyday 6- 7 days a week for at least 30 minutes a day. I will walk, ride my street bike, mountain bike or stationary bike, walk on my treadmill, go for a hike, lift weights, do some stretching or yoga and my new favorite activity, kayaking.

I know I am more mentally strong when I am physically strong. I love the unconditional regard my yellow lab Hanna shows for me and others. Being with her makes me feel special and loved. My dog is a great teacher of mindfulness for me. I am reminded by her daily to stop, slow down, pay attention and to feel.

Our animals can sense what we are feeling and will often times try and regulate us if we are not regulating ourselves. My EMDR therapist helps me to process my own distressing life events. I know firsthand how EMDR therapy gets to those hard to reach places within us that will often take years of traditional talk therapy to address.

I like the way EMDR therapy helps me to heal myself. This type of therapy allows my mind and body to access the information that I need within me to heal. It is different than being taught a skill by a therapist or encouraged to think differently. Instead EMDR is experiential, it activates the mind and body in a way that allows my own internal wisdom to come forward and a beautiful flow of my mind and body to repair and release the hurt that I have experienced.

It is deep, it is healing and I experience lasting change. It really is remarkable to watch my clients respond to EMDR therapy and to feel it personally myself! My self care practices are evolving and changing just like I am. I find purpose in the work that I do and appreciate being able to walk beside and support my clients on their healing journey. As a trauma therapist I know that it is not always easy for people to provide themselves with self care or self love.

For some of my clients the act of self care can feel counter intuitive because most of their lives they have felt unworthy or undeserving of love. Other times my clients have a strong inner critic inside that tells them that they are failing or not getting it right each time they practice a self care act. We can appreciate the parts of ourselves that block us from feeling better and taking in self love and compassion. We can try and explore those sides of us and give appreciation for the ways that they have kept us safe in the past.

Just the act of curiosity, openness and understanding can be an act of self care and a great way to start healing.

A Help Guide to Self Care for Psychological Wellbeing.

Schedule an Appointment. Our brain wave activity effects how we feel, how we perform and how our bodies respond to stress. Neurofeedback is a drug free, non-invasive, natural approach that helps individuals suffering with a We brea Our brain and body is connected. As research evolves, we are learning more and more about the import If your compassion does not include yourself, it is incomplete- The Buddha Self care is an act of love and compassion for oneself and it comes in many different forms.

Grounding- I ground myself by walking barefoot on the grass in my backyard. Repeat a mantra to myself- Using affirmations to counter negative thinking is a great way to provide self care. Talk kindly to myself — I am always surprised at how quickly negative thoughts about myself can come up even when I least expect it.

Therapists Guide to Self-Care Therapists Guide to Self-Care
Therapists Guide to Self-Care Therapists Guide to Self-Care
Therapists Guide to Self-Care Therapists Guide to Self-Care
Therapists Guide to Self-Care Therapists Guide to Self-Care
Therapists Guide to Self-Care Therapists Guide to Self-Care
Therapists Guide to Self-Care Therapists Guide to Self-Care
Therapists Guide to Self-Care Therapists Guide to Self-Care
Therapists Guide to Self-Care Therapists Guide to Self-Care

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