As a therapist, I spend most of my time focusing on my clients—listening to their struggles, guiding them through challenges, and supporting their emotional growth. But over time, I’ve realized that if I don’t take care of my own mental health, I can’t truly show up fully for them. Compassion fatigue, vicarious trauma, and burnout are real, and I’ve had to learn strategies to cope and maintain my emotional balance.

Here’s what has helped me stay resilient while doing this work:

1. Understanding My Stress

   I’ve learned to recognize when I’m feeling drained, overwhelmed, or detached from my work. Compassion fatigue and vicarious trauma can sneak up on me if I’m not paying attention, so checking in with myself regularly is crucial.

2. Prioritizing Self-Care

   I make it a point to engage in regular supervision and peer consultation—it helps me process challenging cases without carrying the weight alone. I also set boundaries with my schedule and make sure to take short breaks between sessions to reset mentally.

3. Practicing Mindfulness and Stress Management

   Mindfulness meditation, deep breathing, and grounding exercises have become part of my daily routine. Reflective journaling allows me to process difficult emotions safely and helps me gain perspective on the cases I see.

4. Seeking Professional Support

   Even as a therapist, I see my own therapist regularly. Having that space to talk openly about my experiences and emotional reactions keeps me grounded. I also attend workshops and retreats focused on therapist well-being—they’re like hitting the refresh button for my mind and body.

5. Maintaining a Healthy Lifestyle

   I try to exercise consistently, get enough sleep, and eat well—these may sound basic, but they make a huge difference in my emotional resilience. Hobbies and creative outlets outside of work also give me energy and joy that I can bring back to my sessions.

6. Preventive Practices

   I regularly reflect on my stress levels and notice when I’m reaching my limits. Learning to say no to additional clients or responsibilities has been liberating. I also celebrate small wins—whether it’s progress a client makes or simply completing a tough week—because it reminds me why I love this work.

7. Bonus Tips That Work for Me

   I rotate client types when possible to avoid prolonged exposure to highly traumatic cases. Before and after sessions, I use short relaxation or visualization exercises to reset my energy. And I make sure to nurture my support system outside work, so I always have someone to talk to when I need it.