As a therapist, your dedication to guiding others through emotional challenges is both fulfilling and demanding. The nature of your work often places you in emotionally charged environments where listening to trauma, offering constant empathy, and managing complex cases can take a toll on your well-being.
Carl Jung’s concept of the “wounded healer” underscores an essential truth: to assist others effectively, therapists like you must first acknowledge and address your own vulnerabilities. This raises an important question: who cares for the mental health of the therapist?
The emotional strain of your profession can come out as compassion fatigue, vicarious trauma, or burnout for you. According to a survey conducted by the APA, despite the increasing emphasis on wellness strategies within the profession, it was revealed that over a third of psychologists (36%) still report feeling burned out.
Recognizing all these challenges and prioritizing self-care is not a luxury; it’s a professional necessity. By proactively incorporating self-care practices into your routine, you not only safeguard your mental, physical, and emotional health but also enhance your capacity to deliver compassionate, high-quality care to your clients.
This blog is structured to empower you with practical strategies to build resilience, prevent burnout, and sustain your passion for helping others, ensuring you thrive both personally and professionally.
What is Self-Care for You as a Therapist?
Understanding self-care can be complex, as it lacks a universally accepted definition among mental health professionals. However, most agree on its importance. Broadly, self-care encompasses any actions you take to maintain or improve your mental, physical, or emotional health.
Self-care can vary subjectively, and that, too, significantly. For some, it may involve focusing on nutrition and exercise, while for others, it might mean engaging in mindfulness practices or spending quality time with loved ones. Let’s understand some more related concepts of self-care for clarity!
Importance of self-care
Self-care is an act of self-compassion, self-forgiveness, and nurturing your entire being. It’s about recognizing your own needs and taking steps to meet them, just as you would encourage your clients to do.
As therapists, we often guide our clients on healthy habits like setting boundaries, managing emotions, and prioritizing physical well-being. It’s essential to remember that our clients are constantly observing us. By practicing what we preach, we set a powerful example.
Neglecting self-care for therapists like yourself can have detrimental consequences. When we’re mentally, physically, or emotionally depleted, our ability to effectively support our clients diminishes.
Self-care is about prioritizing rest, engaging in activities that bring us joy, and cultivating a healthy work-life balance. By nurturing ourselves, we can better serve our clients and build a sustainable and fulfilling career in therapy. Self-care allows you to recharge and operate at your full capacity.
Implication of self-care
Self-care for therapists includes a variety of practices designed to promote your overall wellness. These practices can range from exercising and proper nutrition to integrating mindfulness and relaxation techniques in your day-to-day life. The goal is to create a balanced approach that addresses all aspects of your well-being.
To effectively incorporate self-care into your routine:
- Assess your needs: Use tools like self-care assessment wheels to evaluate different domains of your life- physical, psychological, social, spiritual, and professional- and identify areas needing attention.
- Personalize your approach: Recognize that what rejuvenates one person may drain another. Create a list of activities that resonate with you personally. These could include anything from spending time in nature to engaging in creative hobbies.
- Set aside time purposely: Dedicate specific times each week for self-care activities. This could be as simple as scheduling a walk in the park or setting aside quiet time for meditation.
- Practice self-compassion: Cultivating a kinder inner voice is crucial for effective self-care. Challenge negative self-talk by treating yourself with the same compassion you would offer a friend or client.
Compassion Fatigue and Burnout and Its Prevention
As a therapist, you dedicate your life to helping others navigate their emotional landscapes. However, sidelining your own self-care can lead to two significant challenges: compassion fatigue and burnout.
Compassion fatigue – Compassion fatigue is a deep, physical, emotional, and spiritual exhaustion stemming from prolonged exposure to emotionally demanding situations, daily. For instance, imagine yourself constantly immersed in the pain and trauma of your clients, even outside of work hours.
A study also revealed that females as behavioral health providers were facing either compassion fatigue or burnout. (Sprang el at. 2007)
Signs of compassion fatigue include:
- Chronic anxiety or depression.
- Avoidance or isolation.
- Nightmares unrelated to work experiences.
- Substance abuse.
- Difficulty being fully present in sessions.
These signs convey that compassion fatigue might be taking a toll on you at different levels.
Burnout – While related, burnout differs from compassion fatigue. Burnout is a state of mental and physical exhaustion often resulting from constant workplace stress.
Burnout is one of the key issues for therapists like yourself. In a systematic study conducted by Simionato & Simpson (2018), it was reported that more than 50% of the volume of psychotherapists faced moderate to high work-related stress and levels of burnout.
Burnout could be seen through the signs of:
- Persistent headaches
- Body aches
- Insomnia
- Constant feeling of fatigue
- Dwindling sense of job satisfaction
- Low productivity
- Improper time management.
Recognizing the warning signs
Both compassion fatigue and burnout can significantly impact your personal and professional life. It is crucial to recognize the early warning signs such as:
- Are you constantly thinking about your clients?
- Is your emotional well-being declining?
- Are you struggling to maintain healthy boundaries between work and personal life?
These are all red flags that indicate compassion fatigue and burnout, which shouldn’t be ignored.
Note – Compassion fatigue can, in turn, give rise to burnout.
Understanding the Types of Stress
As a therapist or a helping professional, you encounter various stressors that are spread across different categories.
- Distress: This refers to the everyday anxieties and stressors we all experience, such as financial concerns or personal losses. While manageable in the short term, unchecked distress can escalate into more serious issues.
- Therapist burnout: As discussed, this involves a gradual erosion of your physical and mental reserves, leading to feelings of exhaustion, a loss of empathy, and a diminished sense of accomplishment.
- Vicarious traumatization: This occurs when you are deeply affected by the traumatic experiences of your clients, leading to the development of trauma-related symptoms within yourself.
- Compassion fatigue: As mentioned earlier, this arises from the constant emotional giving and the inherent pressure of witnessing your client’s struggles without always seeing significant progress.
Now, let’s take a more detailed look at what are the self-care tips you, as a therapist, can use in your daily life.
Related: 50+ Resources, Tools, and Worksheets for Therapists
Top 13 Self-Care Tips for Therapists

Prioritize your well-being. As a therapist, you need to take care of yourself first before you can effectively support your clients. The tips below are designed to help practice consistent self-care for therapists:
- Cultivate a mindfulness practice: Integrate mindfulness into your daily routine through techniques like mindful breathing, meditation, or simply observing your thoughts and feelings without judgment. This can help you stay present, reduce stress, and increase self-awareness.
- Engage in creative expression: Explore your creative side through activities like painting, writing, playing music, or any other form of artistic expression. Creativity can be a powerful tool for emotional release and self-discovery.
- Connect with nature: Spend time outdoors in nature. Go for a walk, hike, or simply sit in a park and enjoy the tranquility. Connecting with nature can have a profound calming effect on the mind and body.
- Practice active listening with yourself: Just as you actively listen to your clients, practice active listening with yourself. Pay attention to your inner dialogue, identify your emotions, and acknowledge your needs without judgment.
- Set realistic boundaries: Learn to say “no” to requests that drain your energy or exceed your capacity. Prioritize your own well-being and protect your time and mental space.
- Engage in physical activity: Exercise regularly to reduce stress, improve mood, and boost your overall physical and mental health. Find activities you enjoy, such as yoga, dancing, or team sports.
- Cultivate gratitude: Practice gratitude by reflecting on the positive aspects of your life. Keep a gratitude journal, express appreciation to others, and savor the good moments.
- Engage in acts of service: Helping others can be a fulfilling way to practice self-care. Volunteer your time to a cause you care about or perform small acts of kindness for those around you.
- Schedule regular “digital detox” periods: Disconnect from technology and social media for periods of time to reduce stress and improve your focus.
- Prioritize sleep: Ensure you get enough quality sleep each night. Sleep is essential for physical and mental restoration and plays a crucial role in your overall well-being.
- Establish healthy boundaries: Clearly define your work hours and make sure to disconnect from work during your personal time.
- Engage in regular self-care practices: Try soothing practices such as aromatherapy, gardening, crafting, or pursuing hobbies that bring you joy to relax your senses and uplift your spirit.
- Seek support: Connect with other therapists, mentors, or supervisors for support and guidance. Consider joining a peer support group or seeking professional counseling.
By prioritizing your own well-being, you’ll be better equipped to support your clients and maintain a healthy work-life balance. Remember to be patient with yourself, and embrace self-care as a therapist, and you will start recognizing the achievements it brings along the way.
Additional tips for elevating your own self-care
- Learning a new skill or a new language
- Playing brain games such as puzzles, chess, checkers, and more
- Cleaning and organizing your surroundings
- Lighting up scented candles
- Limiting intake of coffee & alcohol and avoiding addictive substances
- Practicing self-reflection
- Recalling your favorite memories
- Going on impromptu solo/group trips
- Turning to humor for relaxation
- Leaving work at work
But these tips alone are not enough. To effectively implement a self-care plan, treat it with the same importance as a client’s safety plan.
- Schedule a dedicated time for self-care, be it daily, weekly, or even monthly.
- Write down your plan for clarity and consistency, and consider sharing it with a trusted friend or colleague for accountability.
- Start small to avoid overwhelming yourself. Focus on one or two achievable practices initially, gradually adding more as you progress.
- Personalize your plan by selecting activities that you genuinely enjoy and that seamlessly fit into your daily or weekly routine.
By consistently engaging with your self-care plan, you’ll enhance your ability to manage stress, prevent burnout, and ultimately provide the highest quality of care to your clients.
Now that you are aware of self-care tips let’s take a look at supportive sources that can further push you towards the cause.
Worksheets and Resources for Your Self-Care
Here’s a small guide of self-care worksheets tailored for therapists, followed by resources to support your well-being.
Worksheets & journals
1. Connect with your surroundings
Take a moment to observe and appreciate the world around you. Consider what you see and hear, and let these observations bring a sense of calm. This practice can help you relax and provide insights you can share with your clients. Try using a worksheet like the one below that focuses on the five senses to deepen this experience.
Grounding Techniques Worksheet

2. Practice muscle relaxation
Learning muscle relaxation techniques not only benefits you but also equips you to teach these skills to your clients. Progressive muscle relaxation, for instance, involves systematically tensing and relaxing different muscle groups to ease anxiety. This structured worksheet of progressive muscle relaxation given below can guide you through this process, making it easier to integrate into your routine.
Progressive muscle relaxation – Worksheet

3. Cultivate self-esteem & self-love
In stressful moments, remind yourself of the qualities that make you unique and valuable. Reflect on positive traits, compliments you’ve received, and what makes you proud. Writing these down can be empowering and help you build a strong foundation of self-love. Start with a self-esteem or self-love journal to document these affirmations and reinforce your positive mindset. Some examples of such templates are given below for you to refer and draw ideas from.
Best Self Visualization Exercise – Worksheet

Gratitude Exercises – Worksheet

4. Highlight your positive qualities
If journaling isn’t your style, consider creating a set of cards highlighting your best attributes. Write affirmations or strengths on each card and revisit them regularly to boost your confidence. This simple yet effective exercise keeps your focus on the positive, helping you stay grounded and motivated.
5. Set goals and build awareness
Think beyond your professional responsibilities. Identify personal goals and evaluate how you handle challenges like criticism. Understanding your aspirations outside of work is a vital part of self-care. Use a worksheet such as the one given below that is designed to explore your strengths & qualities, beliefs, and values to help align your goals with your overall well-being.
My Strengths and Qualities – Worksheet


Also, check – The Only ‘Goals for Therapy’ Worksheet You Need
By incorporating these self-care practices into your routine, you not only enhance your own well-being but also strengthen the support you offer to your clients.
Resources and books for therapists
Here’s a curated list of resources and books to support your self-care journey. These recommendations can help you enhance personal wellness, achieve balance, and refine your therapeutic practice.
1. Carl Jung: Wounded Healer of the Soul – Claire Dunne
This illustrated biography takes you through Carl Jung’s life, from his early years to his professional triumphs. Claire Dunne delves into Jung’s concept of therapists as “wounded healers,” offering insights that can inspire your practice.
2. Counselor Self-Care – Gerald Corey, Michelle Muratori, Jude T. Austin II, and Julius A. Austin
Learn practical strategies for maintaining work-life balance and personal wellness at every stage of your career. This book compiles insights from seasoned counselors, new professionals, and graduate students, helping you build a personalized self-care plan.
3. Creativity as Co-Therapist: The Practitioner’s Guide to the Art of Psychotherapy – Lisa Mitchell
Lisa Mitchell introduces a five-stage process that blends creativity with therapy. This guide helps you navigate common challenges and embrace therapy as an art form, enriching both your personal growth and client relationships.
4. The Therapist’s Workbook: Self-Assessment, Self-Care, and Self-Improvement Exercises for Mental Health Professionals – Jeffrey A. Kottler
This workbook offers exercises to help you assess your well-being, implement self-care practices, and enhance your professional skills. It’s a must-have tool to support your journey as a mental health professional.
5. Help for the Helper: The Psychophysiology of Compassion Fatigue and Vicarious Trauma by Babette Rothschild
Rothschild addresses the physiological and psychological impacts of compassion fatigue and vicarious trauma on helping professionals. She offers practical advice and techniques to mitigate these effects, emphasizing the importance of self-awareness and self-care.
6. Remote Together: A Therapist’s Guide to Cultivating a Sustainable Practice by Barb Maiberger
Maiberger provides guidance for therapists adapting to remote practice, offering insights into building a sustainable and effective virtual therapy environment. The book combines personal anecdotes with practical advice to support therapists in navigating the challenges of remote work.
7. The Compassion Fatigue Workbook: Creative Tools for Transforming Compassion Fatigue and Vicarious Traumatization by Françoise Mathieu
This workbook offers practical exercises and self-assessment tools designed to help professionals recognize and address compassion fatigue and vicarious trauma. It guides readers in developing personalized self-care strategies to maintain emotional well-being.
8. Transforming the Pain: A Workbook on Vicarious Traumatization by Karen W. Saakvitne and Laurie Anne Pearlman
This workbook is designed for professionals exposed to secondary trauma, providing self-assessment tools and exercises to address vicarious traumatization. It aims to support helpers in transforming their pain and enhancing their resilience.
Bonus online resources
Explore these online resources for actionable self-care strategies:
- APA Self-care Resources: Offers insights on stress management, mindfulness, and work-life balance for therapists.
- CAMFT: Provides videos and articles on therapist burnout, boundary setting, and long-term self-care strategies.
- Mental Health at UC Davis: Shares practical self-care worksheets, additional resources, and information sheets with tips tailored for therapists and mental health professionals.
Additional tip: You can also go through these three assessments to get an idea of what you are already doing for your self-care and to monitor it better.
- Self-care assessment worksheet (1)
- Self-care assessment worksheet (2)
- Usage of the ProQOL tool developed by Beth Hudnall Stamm to help you monitor your self-care. (assists in monitoring how you score on Compassion Satisfaction, Burnout, and Secondary Traumatic Stress.)
These resources can guide you in creating a sustainable self-care plan, improving your practice, and ensuring long-term well-being.
How to Evaluate Your Wellness

Regularly check in with yourself to identify areas where you might need more self-care through these 4 steps.
- Track physical health: Notice any changes in your sleep patterns, eating habits, energy levels, or appetite. Sudden shifts in these areas can signal stress or exhaustion.
- Assess emotional health: Pay attention to your feelings of irritability, sadness, or recurring anxiety. These could be your body’s way of telling you to slow down and address your needs.
- Review work-life balance: It’s easy to get overwhelmed by a packed schedule, but ensuring a healthy balance is essential for both your personal and professional success.
- Celebrate wins and identify growth areas: Take time to acknowledge your achievements while being mindful of areas where you’d like to improve.
By staying attuned to your well-being, you’ll be better equipped to support both yourself and your clients effectively.
The last thing remaining for you to consider while looking after your self-care is to find software that digitizes your practice, thereby reducing your manual work.
How Simply.Coach Reduces Administrative Burden
Simply,Coach is designed to help you manage your administrative workload, significantly reducing the chances of burnout. Its features streamline various aspects of practice management, allowing you to focus more on providing the highest quality care to your clients and spending less time on paperwork.
Seamless client management
- Centralized client information: Simply.Coach provides a single platform where all client information is stored, making it easy to access and manage client records without the hassle of juggling multiple systems.
- Automated scheduling and note-taking: The platform includes scheduling tools that automate appointment bookings and reminders whilst taking automated session notes, reducing the time spent on administrative tasks and minimizing scheduling conflicts.
Integrated invoicing & payments
- Simplified invoicing and payment processing: Simply.Coach automates billing processes, allowing you to generate invoices quickly and track payments seamlessly. This reduces the administrative burden associated with financial management.
Accept payments from Stripe, Google Pay, Apple Pay, and all major cards with absolute security.
Goal setting and treatment planning
- Digital goal setting: Simply.Coach includes features that allow you to set specific goals and action plans with your clients. This structured approach helps you maintain focus throughout your therapy and provides measurable outcomes for both parties.
- Customizable templates: You can create detailed treatment plans tailored to individual client needs, incorporating various therapeutic approaches through Simply.Coach’s forms. This diversity ensures that your therapy remains relevant and effective as your clients make progress.
Digital progress tracking
- Progress reports: The platform helps you generate reports that summarize client progress, ROI, and impact over time. You can share these reports with your clients, fostering transparency and encouraging them to stay engaged in their therapeutic journey.
Cross-platform access and affordability
- Wide-access and pocket-friendly pricing: Simply.Coach is operable across devices, including phones, tablets, laptops, and computer systems, allowing you the freedom to be available whenever required. The platform also starts its pricing at $9/month, which is very rewarding considering the ample features it provides at your fingertips.
By using these features, Simply.Coach helps mental health professionals manage their practices more efficiently, ultimately leading to reduced stress and a lower risk of burnout. This allows practitioners to dedicate more time and energy to their clients, enhancing the overall therapeutic experience.
Conclusion
Prioritizing self-care is essential for you to sustain your ability to support your clients while maintaining your personal well-being. By implementing the given tips to combat compassion fatigue and burnout and regularly assessing and adapting self-care routines, you can thrive in your personal and professional lives.
Remember, self-care is an ongoing journey of self-awareness, balance, and renewal. Transform how you manage your practice with Simply.Coach. Take the first step toward reducing administrative stress and fostering your well-being. Sign up for a free 14-day trial today or schedule a demo to see how Simply.Coach can support your journey as a therapist!
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About Simply.Coach
Simply.Coach is an enterprise-grade coaching software designed to be used by individual coaches and coaching businesses. Trusted by ICF-accredited and EMCC-credentialed coaches worldwide, Simply.Coach is on a mission to elevate the experience and process of coaching with technology-led tools and solutions.