9 Self-Care Lessons from Psychologists to Prioritize
Psychologist Brief
9 Self-Care Lessons from Psychologists to Prioritize
Dive into the essence of well-being as expert psychologists unravel the necessity of self-care in day-to-day life. This article sheds light on the fundamental practices that bolster mental health and fortify personal boundaries. Discover the transformative power of purposeful self-care routines, grounded in professional wisdom.
- Self-Care: A Necessity, Not a Luxury
- Prioritize Basic Self-Care for Mental Health
- Consistent Self-Care Practices Improve Well-Being
- Set Clear Boundaries for Professional Sustainability
- Take Leisure Time Seriously for Happiness
- Nurture Social Connections for Fulfilling Self-Care
- Protect Your Energy to Serve Others
- Weave Self-Care into Daily Life Rhythms
- Balance Rigidity with Relational Self-Care
Self-Care: A Necessity, Not a Luxury
One thing I've learned from a psychologist about the importance of self-care is that self-care isn't selfish. It is survival.
They explained that when we constantly give to others without refilling our own energy, it leads to emotional burnout, resentment, and even physical health issues.
Taking care of yourself is not a luxury. It is your responsibility if you want to show up fully for your work, your family, and your life. You cannot pour from an empty cup, no matter how strong your intentions are.
Because of that, I've made it a priority to build self-care into my everyday life, not just when I'm already overwhelmed. I've learned that waiting until I'm completely drained only makes recovery harder.
It is much kinder to myself to weave self-care into the rhythm of my days before I hit the breaking point.
Some of the specific self-care practices I now prioritize are:
Setting clear boundaries around my time and energy, especially with work. Learning to say "this can wait" has been a game-changer for my peace of mind.
Daily walks in nature, even if it's just 20 minutes. Moving my body clears my mind, grounds me, and reminds me that there's life outside of my to-do list.
Mindful check-ins. Asking myself, "How am I feeling right now? What do I need?" instead of pushing through on autopilot. Listening to myself has helped me catch signs of stress early before they spiral.
Prioritizing sleep like it's a non-negotiable meeting with myself. Rest is where true healing happens, and I no longer see it as optional.
Journaling to process emotions instead of bottling them up. Writing gives my feelings a safe place to land and keeps me emotionally lighter.
Saying no without guilt when something doesn't align with my well-being. Protecting my energy is an act of respect toward myself and the people I truly care about.
It's not about grand gestures. It's the small, consistent acts of self-respect that have truly changed everything for me. Self-care isn't just something I do anymore. It's part of who I am and how I choose to live.
Prioritize Basic Self-Care for Mental Health
A practice I've learned from a psychologist is that self-care is a necessity for long-term well-being. I prioritize mindful breathing, regular exercise (whether it's a walk or going to the gym), and setting boundaries to protect my energy. By taking breaks, practicing gratitude, and getting enough sleep on a regular basis, I have developed essential habits that help me stay balanced, focused, and emotionally resilient. As a psychotherapist, I recommend any form of self-care that feels practical to add to clients' daily lives and would be effective in the long term.
Consistent Self-Care Practices Improve Well-Being
One of the most valuable things I've learned from a psychologist is that self-care is not a luxury; it is a necessity. I used to think of it as something extra, something I would get to if I had time. But I have realized that when I do not take care of myself, everything else suffers. My energy, my patience, and even my ability to show up for others all decline. Self-care is not selfish; it is what allows me to be my best in every role I have.
Now, I prioritize simple and consistent self-care practices that actually make a difference. Regular exercise helps keep my stress in check. Getting enough sleep helps me stay focused. Taking a few minutes to unplug, whether it is reading, journaling, or just sitting in silence, helps reset my mind. I also make time for things that bring me joy, even if they seem small, because enjoying life is part of taking care of myself too.
My one recommendation is to treat self-care like an appointment that cannot be canceled. Even if it is just ten minutes a day, making yourself a priority improves everything else. Your work, your relationships, and your overall well-being all benefit. You cannot pour from an empty cup, so take the time to refill it.
Set Clear Boundaries for Professional Sustainability
Self-care is not typically fancy or what you see on the internet. Rather, going back to the "basics" of self-care - getting enough sleep, hydrating and nourishing your body, engaging in movement, brushing your teeth, washing your face, getting outside, etc. - is more powerful than we think when it comes to improving our mental health. These practices are also easier to incorporate into our daily routine. If we are not engaging in basic self-care practices, more "lavish" self-care, such as bath bombs or expensive facials, may help temporarily but do not have lasting effects.
When I prioritize self-care, I am prioritizing the basics. One thing I intentionally try to do when the weather permits is going on a walk. It is an easy way to not only get in movement but also engage in the beneficial effects of being out in nature.
Take Leisure Time Seriously for Happiness
One key insight I have learned from a fellow psychologist is that self-care isn't about treating yourself occasionally but about consistently nurturing your mental and physical well-being.
For example, mindfulness meditation, which involves setting aside even just 10 to 15 minutes a day to focus on your breath and observe your thoughts without judgment, can significantly reduce stress. Imagine starting your day by sitting quietly in a calm space, using a guided meditation app to help center your thoughts—this practice can lead to more clarity and reduced anxiety throughout the day.
Another example is the practice of journaling as a form of emotional processing. Instead of waiting for emotions to build up, you might set a regular time in the evening to jot down what happened during the day, how you felt, and any insights you gained. This could be as simple as writing three things you're grateful for or as detailed as reflecting on a challenging situation and exploring what you learned from it. Over time, this habit can provide a clearer perspective on recurring stressors and patterns in your behavior.
Regular physical activity is also a vital self-care strategy. Consider incorporating a daily walk into your routine—perhaps a brisk 20-minute walk in the morning or evening. This not only boosts your endorphin levels, which are natural mood lifters, but also gives you a chance to disconnect from daily stressors. The combination of exercise and being outdoors can improve your overall mood and contribute to a healthier sleep pattern.
Speaking of sleep, setting a consistent sleep schedule is another cornerstone of self-care. Imagine creating a calming pre-bedtime routine: turning off screens an hour before bed, reading a book, or taking a warm bath. These practices help signal to your body that it's time to wind down, leading to better quality sleep and a more stable mood the next day.
Each practice I have shared above complements the others, contributing to a well-rounded approach that supports both immediate stress relief and long-term emotional well-being.
Nurture Social Connections for Fulfilling Self-Care
As a therapist, I've come to understand that establishing clear boundaries with clients is not just important—it's essential. From the very beginning of the therapeutic relationship, I make it a point to communicate my availability and set realistic expectations around when I can and cannot be reached. This clarity helps build trust and creates a healthy framework for both the client and the clinician.
When we're new to the field, there's often a strong urge to be everything for everyone—responding at all hours, taking on more than we can handle, and stretching ourselves thin in the name of helping. While the intentions are good, this approach can quickly lead to emotional exhaustion and professional burnout.
By setting firm, compassionate boundaries early on, we not only protect our own well-being but also model healthy relational dynamics for our clients. In the long run, this practice fosters sustainability in our work and allows us to show up more fully, present, and effectively in each session.
Protect Your Energy to Serve Others
The most interesting thing I have learned about self-care, from reading happiness expert Arthur Brooks, was to take leisure time seriously. Often, it doesn't actually make us happier or healthier to veg out and do nothing. Many people like a challenge or at least a purpose in their leisure activities. Making leisure time dedicated to something gives it weight. Consider taking free time to set and work toward a personal goal, learn a skill, create something, or deepen a connection with someone. For example, I like to tackle recipes that require cooking skills I've never tried. You might find that these inject new energy into your week.
Weave Self-Care into Daily Life Rhythms
When I was younger, my self-care was all about rigidly checking boxes: exercise, constant learning, and eating all the "right" foods. However, something I've learned as a psychologist--and through my own journey--is that real self-care is far more balanced and relational. These days, I prioritize nurturing my social connections, especially with family and close friends, above everything else. That's what truly fills me up and feels best for me.
Balance Rigidity with Relational Self-Care
As a psychologist, one of the most transformative things I've learned--both from my training and from watching others--is that self-care isn't a luxury; it's a necessity. You can't support, guide, or nurture others from a place of emotional depletion. That's a lesson I live by, not just preach. I now prioritize self-care as a professional responsibility. For me, that means clear boundaries around my time, daily walks in nature to regulate my nervous system, and regular reflective practices like journaling after emotionally heavy client work. I also protect the first and last hour of my day from screens--those moments are sacred for presence and clarity. Ultimately, self-care is how I stay grounded enough to hold space for others.
