In the last few posts I have been discussing compassion fatigue and burnout. In this post, I will discuss how to prevent it.
Specific tips for avoiding burnout
- Make a good transition to home at the end of the day. To avoid carrying around your work in your head after you leave, establish one or more rituals that help you leave it behind. Ideas include tidying up your office to get it ready for the next day, making a to-do list before you leave and changing clothes or even taking a shower when you get home to signal the end of your work day. Disciplining yourself to only think about work during your car ride home is another suggestion.
- Establish a good self-care plan. You are responsible for your own self-care. Do not wait for others to reduce demands or create the boundaries you need to take care of yourself! It is particularly important for counselors to learn how to receive care instead of only giving it. When making your plan, be very detailed and write it down. Writing it down will help you commit to it. This Self-Care Plan Handout may help you. Think about things you have done in the past that have helped you feel energized and calm.
How to establish a good self-care plan
- Physical: make sure you get enough sleep. Most of us need between 7 and 8 hours. Exercise is also important for reducing stress. Eat well, and watch your intake of alcohol and caffeine. Massage and yoga can also provide some great stress relief.
- Emotional: laughter yoga may be helpful (google it), escape through reading a good book, recognize that you can’t do it all, and listening to music or expressing emotions in writing. Art projects can also be great for expressing one’s inner self. Get personal counseling as needed; counselors tend to avoid doing this when they really need to. Spend time around people who are positive and energizing, and watch movies that are uplifting and funny instead of dark and serious.
- Social: maintaining your social connections is very important and so is asking for help. Maybe try taking a class for fun. Having a pet can also help reduce stress and make you feel more connected. Lastly, join a support group or a 12-step group. Limit your interactions with toxic people, even if they are family.
- Spiritual: pray or meditate and practice forgiveness. Forgiving others can release us from holding hate or resentment in our bodies. Develop a sense of gratitude.
Yours in the Joy of Knowledge,
Dr. Barbara LoFrisco
* Information in this post was obtained via personal communication with Martha Teater, via GoodTherapy.org teleconference, September 26, 2014
