Five Daily Self-Care Habits to Avoid Burnout
- Tasha Milligan
- Jul 15
- 4 min read
Burount is real in the counseling world! We are constantly exposed to second-hand trauma and carry many emotional burdens. To complicate matters further, we must set our own experiences and feelings aside to be present with our clients. Self-care is vital to your health and longevity in the field. This article will highlight five daily self-care habits you can implement to avoid burnout.
Go for a walk.
Taking at least 10 minutes per day to get outside can help significantly reduce your stress. Walking can help burn off tension and help strengthen your body. Time spent outside in the sun will help maintain healthy vitamin D levels, which can make a drastic difference in your health.
Studies show a significant reduction in cortisol levels when you have been outside for between 20 and 30 minutes. Outdoor time has been proven to reduce depression and anxiety and to increase positive feelings. It will also help you sleep better. Supercharge this habit by walking with someone you love. Then, you get quality time and connection while improving your health.
Schedule difficult people during your high-energy hours.
Some of our clients are just...extra. They can be draining and exhausting. I'm sure we all have those clients that we cringe when we schedule them. Be kind to yourself and schedule them during times when your energy is high. If you have multiple difficult clients, do not schedule them for the same day! Spread it out so that you have the energy to cover them. I try to sandwich my difficult clients between a couple of my easiest ones. That way, I get to charge up and then recharge after the harder session. Another helpful tip is to go into these sessions with a plan. Structure can help reduce the chaos of some of the energy suckers.
Eat a healthy diet.
It is tempting to snack on donuts and chocolate, especially during difficult seasons of life. However, you pay for it later. Blood sugar spikes and dips can wreak havoc on your focus, emotional well-being, and the ability to stay present with your clients. Fueling yourself with healthy food will help provide greater stability throughout your day and also reward you with long-term health benefits.
Find a hobby
Crashing on the couch and binge-watching Netflix can be super tempting after a long day at work. Alternatively, it is easy to spend hours on social media. The studies show that the more time you spend on social media, the higher your levels of anxiety and depression. Having a hobby to engage in will be more rewarding and better for your nervous system. While social media gives us a sense of connection, it actually leads to greater loneliness. It's a fabrication of a true connection. You might also find social benefits by joining a group of others who enjoy doing the same things. Rather than just trying to make it through another day, it may give you something to look forward to when you get home. And, your brain will feel productive and accomplished.
Set boundaries with your clients.
Some clients struggle to leave when the time is up. They have just one more thing to say or want to play just a minute longer. If you allow them to linger, it cuts into your time between sessions. This is a vital time for your self-care. If they stay past their time, you are unable to go to the bathroom, grab a snack, or simply catch your breath. Those few minutes between sessions can make a huge difference in how grounded you feel. For clients who struggle to leave, having a plan can help. I like to warn them about five minutes before the session ends so they can wind down. I will also use physical cues to let them know that time is up, such as standing up and walking towards the door. Sometimes it is necessary to have a candid discussion on how they need to get going when the session is over.
Bonus: Vacations may pay for themselves.
Taking time away from work is the ultimate form of self-care. You can have an extended period to unplug and unwind. I find that the longer I go without a break, the less productive I am. I tend to leave more gaps in my schedule to deal with daily stressors, and I tend to get sick more often. My husband is in the home remodeling industry and experiences physical burnout. We discovered long ago that our vacations tend to pay for themselves. We come back recharged and ready to go again, at our full production levels. This time away not only nourishes our souls, but it nourishes our family. The importance of time with your loved ones cannot be overstated. Jobs will come and go, clients will come and go, but your family is forever. Relationships must be nurtured to thrive.
Conclusion
These five strategies can make a huge difference in your daily life, reducing stress and nourishing your body and soul. The more you take care of yourself, the better you can help the needs of others. I would definitely encourage you to do your own healing as well. It is exhausting to pour into others while you feel that you are emotionally bleeding out.
What are your favorite and most beneficial self-care strategies? Please leave a comment!
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