Self-care tips for therapists this Christmas
News from BACP

17 December 2019

As therapists we may help clients with wellbeing and self-care during the festive period, but do we always practise what we preach?

We all know that Christmas can be a busy and stressful time, and it can be all too easy to forget to look after our own wellbeing.

'Care of self as a practitioner' is specifically referred to in the Ethical Framework for the Counselling Professions, which states:

"91. We will take responsibility for our own wellbeing as essential to sustaining good practice with our clients by:

a. taking precautions to protect our own physical safety
b. monitoring and maintaining our own psychological and physical health, particularly that we are sufficiently resilient and resourceful to undertake our work in ways that satisfy professional standards
c. seeking professional support and services as the need arises
d. keeping a healthy balance between our work and other aspects of life”

Last Christmas, our top tips for therapists' self-care from accredited member Susan Carr was one of the most read features on our website, so now is a good time to remind you.

We've also put together a selection of self-care resources which are all free for members over the Christmas period.

This year, Susan recommends:

Maintain your boundaries

As a therapist it's likely you're used to maintaining boundaries in work (for example managing contact between sessions, avoiding conflicts of interest etc) but how do you manage boundaries in your personal life?

Christmas can be a time when our boundaries are tested in terms of expectations around meeting up with family and friends but it's important to consider whether this is right for your own wellbeing. Remember it's OK to say no and you don’t need to give a reason.

Play self-care bingo!

Make yourself a bingo card with a list of self-care activities and try to do one each day over the festive period. Here's some ideas:

have a relaxing bath
go for a walk
listen to music
watch a Christmas film
read that book you’ve been meaning read
meditate or practise mindfulness
start journaling
get creative – painting, knitting, colouring, craft activities
have a digital detox
just do nothing without feeling guilty!

1. Take a break!
Christmas is traditionally a time to take holidays but for therapists the issue of if and when to take a break can be tricky, not least because of concerns about how this may impact on therapy. Work context may also be a factor as employed therapists have to take into account organisational constraints and self-employed therapists may feel pressure to take on work because of financial worries. However taking a break is an important part of self-care and can help to mitigate against the risk of burnout.

2. Look after your physical health
Therapy is a sedentary activity and while mental health will be at the forefront of your mind, you may not be as aware of your physical health. Winter is a time when coughs and colds are rife so it's important to look after your health (which may include considering whether to have the seasonal flu jab). Healthy eating may be neglected during the indulgences of the festive period and the colder days and dark nights make it easy to put off exercise and cosy up inside instead.

3. Avoid isolation
Therapy can often be solitary particularly when working in private practice. It’s important to connect with peers on a regular basis but also to make time to socialise with family and friends. The festive period is a great time to meet up but be careful not to over-schedule your diary with too many commitments!

4. Assess your own self-care
Self-care needs can change over time and so regularly assess whether your existing self-care practices are adequate. Look out for warning signs that you may not be looking after your own needs such as not taking lunch breaks, working late, feeling exhausted, being irritated by clients etc.

5. Develop a self-care plan
New Year can be a good time to reflect on the past year as well as plans for the future. Ask yourself questions such as “What has been good for my wellbeing in the last year?” and “How can I improve my self-care”, and use these to develop a self-care plan.

Self-care resources

A collection of resources to help you consider and understand the importance of your own self-care.

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