Self-Care for Therapists with Depression: Tips & Strategies

As mental health professionals, therapists are often focused on caring for others, but it’s equally important for therapists to prioritize self-care, especially when dealing with depression. Depression among therapists is a prevalent issue that can impact their professional and personal lives. This article will provide tips and strategies for self-care specifically tailored to therapists with depression, including understanding depression in therapists, the importance of self-care, self-care tips, and strategies for seeking professional help. By prioritizing self-care, therapists can improve their mental health and provide better client care.

Depression is a mental health disorder characterized by sadness, hopelessness, and a loss of interest in once-enjoyable activities. It can also cause physical symptoms like changes in appetite, sleep disturbances, and fatigue. Research has shown that depression is prevalent among therapists, with rates ranging from 29-67%. Symptoms of depression in therapists can include exhaustion, burnout, difficulty concentrating, lack of motivation, and feelings of inadequacy. There are several potential causes of depression in therapists, including a high-stress work environment, vicarious trauma, burnout, and difficulties in their personal lives. Additionally, some therapists may have a pre-existing mental health condition or a family history of depression, making them more susceptible to experiencing depression.

Self-Care Tips for Therapists with Depression
As a therapist with depression, you may face unique challenges that make it difficult to take care of yourself. Some of these challenges may include the following:

• Feeling like you have to be the strong one for your clients, even when you’re struggling
• Difficulty separating your personal life from your work life
• Feeling guilty for taking time off or prioritizing your own needs
• Struggling with the emotional demands of the job can exacerbate your depression symptoms
• Feeling isolated or unsupported by colleagues or loved ones who may not understand what you’re going through
  

To help alleviate these challenges and take care of yourself, consider implementing the following self-care tips and strategies:

1. Take Breaks
Allow yourself to take regular breaks throughout the day to recharge and decompress. This could be as simple as taking a few deep breaths or going for a short walk outside.

2. Set Boundaries
Establish clear boundaries between your personal and professional life. For example, set specific work hours and stick to them, and avoid checking work emails or messages outside those hours.

3. Seek Support
Don’t hesitate to seek support from colleagues, friends, or loved ones when needed. Talking about your struggles with someone who understands can be a powerful tool for managing your depression symptoms.

4. Practice Mindfulness
Mindfulness practices, such as meditation or deep breathing exercises, can help you stay present in the moment and reduce feelings of anxiety or overwhelm.

5. Engage in Enjoyable Activities
Make time for hobbies or activities that bring you joy outside work. This can help you stay connected to your sense of purpose and fulfillment.

Incorporating these self-care strategies into your daily routine can better manage your depression symptoms and prevent burnout. Remember, taking care of yourself is essential not just for your well-being but for the well-being of your clients as well.

Practical Strategies for Implementing Self-Care
As a therapist with depression, you know that self-care is important, but it can be difficult to prioritize when busy with work and personal responsibilities. Here are some practical strategies for implementing self-care into your routine:

Schedule Self-Care Activities

One of the best ways to ensure that you prioritize self-care is to schedule it into your calendar. This could be as simple as setting aside 15 minutes daily for meditation or scheduling a weekly yoga class. When you have a set time and date for self-care activities, it’s easier to prioritize them and stick to them.

Enlist the Help of a Trusted Friend or Colleague

If you struggle with holding yourself accountable for self-care, consider enlisting the help of a trusted friend or colleague. This could mean asking someone to be your workout buddy or checking in with a friend each week to share your self-care successes and challenges. Having someone to hold you accountable and provide support can make a big difference in staying motivated to prioritize self-care.

Start Small and Gradually Build Up

If you’re new to self-care or struggling to make it a consistent habit, starting small and gradually building up can be helpful. For example, start by committing to a daily five-minute meditation practice, then gradually increase the time as you feel comfortable. Over time, you can add more self-care activities, such as taking a weekly dance class or going on a weekend retreat.

By implementing these practical strategies, you can make self-care a regular part of your routine, even when busy with work and other responsibilities. Remember, prioritizing self-care isn’t selfish—it’s essential for your well-being and your ability to serve your clients effectively.

Addressing Stigma and Seeking Help

Even with self-care practices in place, therapists with depression may still struggle and need additional support. Having a plan for managing mental health emergencies or crises is important. This may include having a list of emergency contacts, such as a crisis hotline or local mental health clinic, readily available. Here are some options to consider:

Therapy

Therapists can benefit from therapy just like anyone else, and it can be a valuable tool for managing depression symptoms. A therapist can provide an objective perspective, help you develop coping skills, and offer guidance for managing work-related stressors. Consider finding a therapist who works with therapists or mental health professionals.

Medication

In some cases, medication may be recommended to help manage depression symptoms. It’s important to consult with a mental health professional or medical doctor to discuss the risks and benefits of medication and any potential side effects or interactions with other medications.

Support Groups

Joining a support group can provide a sense of community and help you connect with others who understand what you’re going through. Look for support groups specifically for therapists or mental health professionals, or consider joining a group focused on depression or anxiety.

Peer Supervision

Peer supervision can be a helpful way to get support and guidance from other therapists who understand the unique challenges of the job. Consider joining a peer supervision group or finding a colleague to offer support and feedback.

Prioritizing Self-Care as a Therapist with Depression

As a therapist with depression, it’s important to prioritize self-care to maintain your well-being and provide effective care for your clients. This includes identifying common challenges, such as burnout and compassion fatigue, and implementing specific self-care strategies to prevent and manage symptoms.

Seeking Additional Support

Even with self-care practices in place, it’s important to know that seeking additional support is a sign of strength, not weakness. Consider options such as therapy, medication, support groups, peer supervision, and Employee Assistance Programs (EAP), and have a plan for managing mental health emergencies or crises.

Remember, taking care of yourself isn’t selfish—it’s essential for your well-being and your ability to serve others. By prioritizing self-care and seeking additional support when needed, you can continue providing high-quality care for your clients while taking care of yourself.

Interested in Starting Clinical Supervision in Fort Collins, Boulder, or Denver, Colorado?

Are you seeking to start clinical supervision and receive healthy and constructive feedback? Reach out to a licensed supervisor on our team at Two Rivers Therapy and start the process of securing regular supervision sessions. Remember that seeking feedback is a sign of strength, not weakness, and constructive criticism can help you improve your skills and provide better care to your clients. Follow these three simple steps to get started:

1. Sign up for clinical supervision at Two Rivers Therapy 

2. Begin working with one of our skilled clinical supervisors 

3. Start focusing on your clinical, personal, and professional growth!

Other Services Offered at Two Rivers Therapy

At Two Rivers Therapy, our team of caring and skilled counselors understands you may struggle with multiple mental health struggles. To best support our clients in achieving optimal mental health and well-being, we offer services for those needing anxiety therapy, depression treatment, trauma therapy,  therapy for teens, and therapy for the overwhelmed and overworked.