How a Therapist Handles Stress
I think by now we all recognize that therapists are humans too. Hopefully, they are humans who have developed a solid set of stress management skills.
This is an area I have worked hard to develop; but let’s be honest, life can bring a lot of stressors! Perfection does not exist. I wish so much that I could be zen and stress free 24/7, but I remind myself that sometimes high stress equals high reward, especially when you are working toward your goals or growing your family. Avoiding all stressors is not healthy either.
So.. here are my personal favorite stress management tools, in no particular order.
Prioritize sleep. I cannot talk about sleep enough. I love it, always want more of it, and require at least 9 hours to function as a therapist. I avoid screens and blue light an hour before bed. After dinner, I make tea or water with magnesium. There are so many brands out there, but CALM and Cymbiotika seem to be popular. A warm bath with a candle and meditation music helps me unwind. After that, I spray Life-Flo magnesium spray on my feet. I use my favorite essential oil, Chill Pill by Aura Cacia, and take 3-5 deep breaths.
Reach out to loving supports (and have boundaries with people who cause you stress). I feel so incredibly grateful for my support network, which includes family, friends, and past coworkers. A supportive text, video call, and voice memo can go a long way, especially when it helps remind you why you are doing what you are doing, and that others care about you!
Limit screens and social media. I don’t know about you, but I usually leave the internet feeling more exhausted, and a little hyperactive and scattered. Replace scroll time with reading, exercising, cooking/baking, journaling, walking, or chatting with a friend and notice a huge difference in your stress levels.
Tune back into the things you love. Set aside designated time to connect to yourself through a favorite activity. For me, this looks like hot yoga or baking a new sourdough creation.
Eat well, drink your water! Avoid too much caffeine. I notice a huge difference in my stress levels when I am eating nutrient dense foods versus processed foods. It is easy to grab that extra cup of coffee on a stressful day, but I recommend avoiding it. Go for herbal tea instead.
Move your body in a way that you enjoy. I do not believe that exercise or fitness is a one size fits all approach. I think that if you are moving your body consistently and having fun doing it, you are on the right track. The way a quick pilates by Melissa Wood Health resets my nervous system is magical.
Say NO! Cancel those plans you do not want to do, cross off to-do tasks that are not that important, and schedule in some down time. You can resume your busy schedule at any time. It can wait.
Gratitude. When I first became aware of gratitude practices several years ago, I thought it sounded a little silly. Trust me, it works. If you want to shift your energy, I highly recommend spending time meditating, journaling, or just simply thinking about what you are grateful for (big and small).
Practice mindfulness throughout the day. Notice how you are thinking, feeling, and moving throughout your day, moment to moment, without judgment or narratives. Become a compassionate observer of your experience. Tune into those subtle body cues and ask, “what do I need right now?”
Explore supplements or herbs that support cortisol levels. I do not recommend spending money on random, expensive supplements that you probably do not need. Reach out to a professional that specializes in this area. I have found that functional medicine, naturopathic, and chinese medicine practitioners are great resources.
Seek professional support. If the stress becomes unmanageable, and it begins to affect your health and your daily life, I highly recommend seeking support from a qualified professional.
**I am a mental health therapist, but I am not your therapist! If I am..hello there! A reminder that this is not mental health treatment and is not a substitute for mental health care. These are my personal opinions and experiences that I am choosing to share with the world. The brands I recommend are products that I actually use, and I have no financial connection to them. I recommend seeking medical advice before buying or taking any supplements or products.