3: Feeling Burned Out or Stressed? Tips for Self-Care and Completing the Stress Response Cycle in Difficult times.

In this episode, we explore therapist self-care, especially during challenging times when the world feels heavy. Whether it's the emotional toll of global events or the personal weight of the work we do, therapists often carry the pain and distress of our clients. It’s important to remember that self-care is not just a luxury, but a necessity to stay grounded, present, and effective in our roles. Without caring for ourselves, we risk burnout. 

 

We dive into secondary trauma (or vicarious trauma)—the emotional strain we experience when absorbing our clients’ pain—and how it can manifest in symptoms like emotional exhaustion, intrusive thoughts, or even difficulty finding joy. Research shows that crises, such as global disasters, heighten the risk of secondary trauma. To combat this, we discuss the importance of setting boundaries, completing the stress-response cycle, practicing self-care strategies like body awareness, breathing exercises, and journaling, and the value of seeking support through peer consultation. Strong social connections can also reduce the emotional toll, reminding us that we don’t have to carry the weight alone.

 

This episode provides not only resources for you as the therapist but also concrete tools to offer your clients when they are experiencing stress and/or burnout. 

 

Resources: 

• Burnout by Emily and Amelia Nagoski 
• Unlocking Us Podcast Episode (Brené Brown with Nagoski Sisters)
• Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff
• Trauma Stewardship: An Everyday Guide to Caring for Self While Caring for Others by Laura van Dernoot Lipsky and Connie Burk
• The Body Keeps the Score by Bessel van der Kolk
• Compassion Fatigue: Coping with Secondary Traumatic Stress Disorder in Those Who Treat the Traumatized by Charles R. Figley
• The Mental Health Coach Podcast with Juliane Taylor Shore on Boundaries
• The Mental Health Coach Podcast: Navigating Stress and Managing It
• The Mental Health Coach Podcast: Tips for Learning Your Nervous System and How to Move Back Into Regulation to Handle Life's Stressors
• The Mental Health Coach: How to Manage Stress and Prioritize Self-Care

 

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