An Open Letter to My Fellow Therapists: What I’m Doing for Self-Care During the Coronavirus Pandemic
Thanks to the global Coronavirus pandemic, therapists and healing practitioners of every discipline have been thrust into a therapeutic world that we didn’t expect and have no map for navigating. Our normal practice has been turned upside down. Most unsettling of all, for perhaps the first time, we are experiencing and trying to deal with the very situation and impacts that our clients are coming to us for. It can be overwhelming and exhausting. Add in the nature of what we do, the intense emotional space that we hold for our clients, and compassion fatigue becomes a significant risk.
We are nurturers and healers and we place high value on the care we extend to our clients. But you can’t give what you don’t have.
Self-care is now more important than ever. But, with the isolation and many of our stand-by self-care outlets closed, how can we care for ourselves and practice good self-care during the Coronavirus pandemic? We have to find new ways of caring for ourselves.
Self-care is more than just face masks and bubble baths (although who doesn’t love a bubble bath). Caring for our personal and professional well-being is also about the small rituals and practices that we can incorporate into our new normal to strengthen resilience, calm and foster confidence no matter what working in the time of coronavirus brings.
As a therapist now transitioned to telehealth and in an area with a stay-at-home order, I’m going to share with you the things I’m doing to care for myself during these unsettling times.
Begin the Day with Purpose
As tempting as it might be to remain in my PJs and slippers, I make it a point to get dressed for work each day. When home and office become one, days can start to feel monotonous. Getting up and dressed for work each day helps to combat that Groundhog Day feeling of same thing, different day. I feel refreshed, grounded and ready for the new day. Dressing for work also helps me to get into my professional mindset and prepare to meet my clients.
Organize Your Day
The sudden changes have left many of us feeling powerless to do anything about it. Home and office have suddenly become one and you’re just trying to get your bearings. You can’t change the circumstances, but you can take control of how you space and your flow. I find that focusing on what I can control helps me to feel empowered and in control. Things like:
· Organizing my time
· Setting a clear work schedule.
· Arranging my space.
· Planning my leisure time.
Planning my day allows me to have some control over how I manage my situation. Focusing on what I can control instead of what I cannot helps to keep excessive worry at bay so that I can focus on the things that are most important.
Pause Throughout the Day
I take some time each day to pause and step away from my desk. Sitting and focusing on the screen for long periods creates tension in the body. Sitting and worrying does the same. So, I pause.
· I get up and stretch between sessions.
· I take mini breaks when I need them.
· I take a walk whenever I can or at least step outside for some fresh air and sunshine.
· I take time to check in with myself, breathe and release any tension I’m holding.
You know those box breathing techniques we teach our clients? Turns out, those same techniques are perfect for managing the anxiety and tension we may be experiencing during our workday.
Feed Your Body
This one might seem to be a given, but the fact is, when we get busy, and time has a way of slipping by. Before you know it, hours have passed. You haven’t eaten. You haven’t had anything to drink except maybe coffee. (You maybe haven’t even used the bathroom.) Hunger and dehydration can leave us feeling tired, sluggish and unfocused.
· Schedule time in your day for nourishing meals — away from the computer.
· Make sure you’re staying hydrated — keep a water bottle close by and refill it often.
· Have healthy snacks available for those afternoon lags.
· Schedule small breaks during the workday — and take them.
Feed Your Soul
You know that saying about all work and no play? It really matters now. When home and office become one, the lines can get blurred and before you know it, it’s all work all the time because you feel like you’re sitting in your office. Just as your body needs nourishment, so does your soul. Take time to do things that are soothing and yes, even fun. It’s ok to step away from work and the stress of the day. Whether it’s just 30 minutes or an hour or more, allow yourself time each day to unplug and enjoy something you love:
· Listen to your favorite inspirational podcast.
· Listen to music that soothes.
· Watch a movie or show.
· Read a book that you’ve wanted to read.
Reflect
This time in history is like no other we’ve experienced. You are going to experience emotions that may be quite intense and even unexpected. Journaling is a great way to allow yourself to be present with those emotions as you acknowledge and explore them. Your journal can be as structured or as casual as you wish.
· Set aside a few minutes each day to explore what you’re feeling.
· Journaling is a great way to sort out a dilemma or decision, important action now that we are more isolated from our colleagues who we might normally consult with.
· You can use a structured journal or journaling prompts.
· Journaling in the evening is a calming way to lay any worries to rest and bring a peaceful close to your day.
Practice Self-Compassion
Let’s be honest. As therapists, we are great at showing compassion for others. What we’re not so good at extending that same compassion to ourselves. We can be really hard on ourselves. Now, more than ever, we need and deserve compassion too.
What does that mean exactly?
Self-compassion is the act of treating yourself gently and with kindness. It unconditionally accepting yourself and not judging yourself harshly even when you make mistakes. It’s not excusing bad behavior but acknowledging that we are all human. None of us are perfect. We all make mistakes. We feel, we hurt, we love and yes, sometimes we’re a mess. And, with all of that, we are each deserving of compassion and grace because we are all doing the best we can.
Self-compassion has been shown to correlate with less anxiety and depression which right now are real risks we all face. So, how can we practice self-compassion?
· Speak kindly to yourself and about yourself. Speak to yourself as you would a good friend or even a child.
· Give yourself permission to make mistakes. This pandemic is new everyone and we are all finding our way. It’s OK to not get it just right.
· Remember that you’re not alone. We are all in this together and we will get through together.
· Let others support you. Reach out to your colleagues, family and friends. Consult when you need to.
· Ask for help if you need it. Therapists helping other therapists is among the most compassionate work we do.
At the end of the day, we are all facing this new reality together and doing the best we can for ourselves, our families and our clients. As we move forward, we will no doubt learn new ways of coping and new ways of working with our clients. When this pandemic ends, and it will end, we will look back and marvel at the power we have to endure challenges and capacity that we have to care for each other.
I hope that you find these tips helpful as you navigate the changes in our therapeutic domain. Remember, to be kind to yourself and take good care of you.
I wish you well.
