How a Therapist Takes Care Of Her Mental Health
By Alyssa Cohen, LCSW and Primary Therapist at Tree of Life Counseling Center
Have you ever met a dentist with neglected teeth? Probably not. Why would anyone listen to dentist who clearly isn’t taking care of their own set of choppers? I expect my dentist to practice good oral hygiene, and to be up-to-date with the latest and greatest tools and habits in the field of oral care. As a therapist, I believe it’s my responsibility to hold myself to a similar standard. I’ve come to learn that taking good care of my own mental health is an essential part of being the human I want to be, personally and professionally. I’m excited to have the opportunity to share the strategies I use to take care of my own mental health with you. Ready? Let’s go!
I don’t skip meals. Like most people, I like to feel that I’m in charge of my emotions and behaviors. Being hungry puts us at increased risk of falling vulnerable to challenging emotions including, but not limited to, irritability and anxiety. Prioritizing eating regular meals and snacks empowers me to be the calm and patient clinician I strive to be. It also keeps me from getting unnecessarily grumpy with my loved ones when I’m off the clock.
I exercise. Working out is something I’ve recently managed to incorporate into my self care routine. There is research suggesting people who get their sweat on regularly manage stress more effectively. True confession? I’m not super motivated to get my fitness on, but I’ve been using some of the same coping strategies that I introduce to my clients in session to make it happen. Telling myself I’m only going to work out for a short amount of time has been helpful. The cool thing is, there have been plenty of times when I felt more motivated after getting started and actually ended up spending more time exercising than I told myself I would.
I practice gratitude daily. Making a list of the good things that happened during the day has been a helpful habit for me, and a real mood booster! Gratitude practices are correlated with improvements in our mental health.
I use Dialectical Behavior Therapy skills. I love the insight and increased self awareness I continue to gain from making these skills a consistent part of my life. DBT was initially developed in the 1970’s by Marsha Linehan for those struggling with Borderline Personality Disorder. It has since been found to be helpful for people experiencing symptoms of anxiety and depression. Truth be told, you don’t have to have any mental health diagnosis at all to benefit from DBT. From mindfulness strategies, skills to help you stay present, strategies to reduce your own emotional vulnerability and increase emotional regulation, tools to increase interpersonal effectiveness and healthy/assertive communication, and even distress tolerance skills to assist you on your darkest days... Dialectical Behavior Therapy is incredibly versatile and useful. I was fortunate enough to be introduced to DBT back in my days as a social work intern, but I recommend exploring with your therapist. Ready for a fun fact? Many of my colleagues and friends here at Tree of Life Counseling Center are well-versed in DBT and excited to help equip YOU with some of these tools and skills! Don’t hesitate to ask your therapist if this is an area they work in.
I see my own therapist every week. Some people are surprised by the idea of a therapist being in therapy. It’s true. Many of us see our own therapy as an essential part of our own weekly self care routine. We often talk and laugh fondly about how amazing and helpful our own therapists are. I’ve spoken to clients and my own loved ones about the potential benefits of seeking therapy including, but not limited to increased self awareness, decision exploration with a licensed mental health clinician, and having a safe and nonjudgmental space to process life experiences and associated feelings.
Last but not least... I’d like to make it clear that, like many people, I’m not always in the mood or the headspace to engage in the practices I’ve just identified for you. I try to remind myself of the bigger picture, and that inspires me to keep up with it all. Don’t be too hard on yourself, and remember that self care doesn’t have to be an all or nothing practice! We are all works in progress.
And with that, I’m off to go work on my gratitude list!
NOTICE TO USERS The Tree of Life Blog is not intended to be a substitute for professional advice, diagnosis, medical treatment, or therapy. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding any mental health symptom or medical condition. Never disregard professional psychological or medical advice nor delay in seeking professional advice or treatment because of something you have read on this blog.