Key TAKEAWAYS

• Sleep
  • Critical for having the energy to engage in the emotional work psychotherapists do all day.
  • Engage in sleep hygiene (i.e. only use bed for sleep/sex, get out of bed if you cannot sleep after 15 minutes to take the frustration elsewhere, etc.).
  • Relaxation is just as powerful at times as sleep. Do not be concerned if you are resting in bed with eyes closed and cannot sleep right away.
  • Waking up and going to bed at the same time each day is a great start.
• Bodily Rest
  • The psychotherapist body is a “receiver” of the presenting concerns of the client.
  • Facial/body massage can help relieve stress we carry in the jaw, face, back, neck.
  • Go for small walks between sessions or during lunch. Take time to stretch and change up position when sitting for sessions
  • Do not come to work when sick!
  • Pay attention to your posture when sitting at your desk and meeting with clients.
• Nutrition and Hydration
  • Research has shown that only ¼ of psychotherapists reported eating healthily and getting enough food throughout the work day.
  • You should drink about ½ of your body weight in ounces per day. Water is essential for brain and organ function, as well as mood! Recommended 3 liters/day for men & 2.2 liters/day for women.
  • Coffee and sugary drinks are not an adequate substitute!
• Exercise
  • 71-89% of psychotherapist report engaging in regular exercise.
  • Exercise has been linked to improved mood, physical stamina, positive body image, and emotional stamina; also has been linked to decreased anxiety and depression.
  • “A cautionary word about exercise for the idealistic, perfectionistic practitioner (that’s 94.3% of us): please keep your exercise expectations realistic” (p. 69).
• Human Contact

• • Schedule brief calls with family and friends during the work week.
  • It is important to make time for physical affection and meaningful contact with loved ones.
• Conclusion
  • Take a critical look at your physical self-care.
  • Start with small changes (i.e. a phone call a week with a loved one, mini-walks between clients, engaging in sleep hygiene, etc.).
  • You are no less human because you are a psychotherapist.