Self-care is being talked about more and more, but what is it and what does it actually entail? Research shows that higher engagement in self-care is associated with lower levels of perceived stress. One way to define self-care is “engagement in behaviors that maintain and promote physical and emotional well-being and may include factors such as sleep, exercise, use of social support, emotion regulation strategies, and mindfulness practice” (Myers et al., 2012, p. 56). You can engage in self-care in a variety of ways and may already be doing more than you think to support your well-being!
The following self-care activities come from a list of recommendations specifically for psychotherapists to help prevent burnout, but anyone can practice them:
* Keeping a journal
* Reflecting on the positive aspects of your work or life
* Being aware of and planning for potential difficulties
* Recognizing your limits
* Seeking support/ utilizing your support system
* Getting enough rest
* Taking time to relax
* Eating healthy foods/maintaining a balanced diet
* Staying hydrated
* Regular exercise
* Tracking sleep to ensure you are getting enough rest
* Scheduling mini breaks throughout the day
* Taking time to stretch your muscles
* Monitoring your use of substances (alcohol, tobacco, and drugs)
* Spending time with friends or family
* Setting appropriate boundaries
* Saying “no” when you need to
* Monitoring for thinking errors
* Using humor
* Engaging in enjoyable activities
* Meditation
* Reading or writing for pleasure
* Spending time outdoors
* Finding a work/life balance
* Trying new things
* Ensuring your own safety
* Attending therapy
* Engaging in religious or spiritual activities
* Being open to challenges
If you or someone you know is struggling with issues related to stress, there are many resources available to assist in the process of support and problem-solving, including professional counseling. Call (215) 487-1330 or email us at Greenridge@intercommunityaction.org for more information about our counseling services, which include one-on-one therapy with a trained clinician.
Author: Lauren Matturro, M.S.
References
Myers, S. B., Sweeney, A. C., Popick, V., Wesley, K., Bordfeld, A., & Fingerhut, R. (2012). Self-care practices and perceived stress levels among psychology graduate students. Training and Education in Professional Psychology, 6(1), 55–66. doi: 10.1037/a0026534
Norcross, J. C. & Guy, J. D. (2007). Leaving it at the office: A guide to psychotherapist self-care. New York, NY: Guilford Press.