Self-Care Strategies for Busy School Therapists

1. Prioritize Time Management

One of the biggest challenges school therapists face is managing time effectively. Between therapy sessions, paperwork, and meetings, the day can feel overwhelming. Here are some tips for improving time management:

• Set Boundaries: It’s important to set boundaries with your time. Don’t let your workday spill into your personal time. Be clear about your availability for meetings, and protect time blocks for tasks like documentation and planning.
• Use a Planner or Digital Calendar: Organize your day by using a planner or digital calendar to schedule therapy sessions, meetings, and breaks. Break large tasks into smaller, manageable chunks to avoid feeling overwhelmed.
• Create a To-Do List: At the start of each day, create a list of priorities. Focus on completing high-priority tasks first and avoid multitasking, which can lead to increased stress.
• Delegate When Possible: If you have a team or support staff, delegate tasks where appropriate. You don’t have to carry every responsibility on your shoulders.

2. Set Realistic Expectations

As much as you’d like to give 100% to every student and task, it’s important to set realistic expectations. Recognize that some days will be more productive than others, and that’s okay. Avoid perfectionism, which can lead to frustration and burnout.

• Learn to Say No: It’s okay to say no when your plate is already full. Politely decline additional responsibilities that aren’t essential or that can be handled by others.
• Set Small, Achievable Goals: Instead of setting overly ambitious goals, focus on smaller, more manageable ones. This approach makes it easier to track progress and prevents you from feeling overwhelmed.

3. Build Physical Activity into Your Day

Sitting at a desk or attending back-to-back sessions can take a toll on your physical health. Incorporating movement throughout your day can help reduce stress and improve focus. Here are a few ways to stay active:

• Stretch Between Sessions: Take a few minutes between therapy sessions to stretch your muscles. This can relieve tension and help you refocus before meeting with your next student.
• Incorporate Walking Meetings: If possible, suggest walking meetings with colleagues instead of sitting in a conference room. This is a great way to get some fresh air and physical activity while discussing important matters.
• Use a Standing Desk: If you spend a lot of time at your desk, consider using a standing desk or alternate between sitting and standing throughout the day.

4. Practice Mindfulness and Stress Management

Therapists are no strangers to stress, but having tools to manage it can make a significant difference. Mindfulness practices help you stay grounded and focused, even in the busiest of times.

• Mindful Breathing: Take a few moments during your day to engage in mindful breathing. Inhale deeply for a count of four, hold for four, and exhale for four. This simple technique can calm your mind and reduce stress.
• Short Meditation Sessions: Consider setting aside just 5-10 minutes each day for meditation. Apps like Headspace or Calm offer guided meditation sessions that can help clear your mind and recharge your energy.
• Gratitude Practice: At the end of each day, take a moment to reflect on what went well. Practicing gratitude helps shift your focus from stress to positivity, promoting emotional resilience.

5. Nourish Your Body

Nutrition plays a significant role in your energy levels and overall well-being. Often, busy therapists may skip meals or grab unhealthy snacks in between sessions. Instead, focus on fueling your body with nutritious foods that sustain you throughout the day.

• Plan Your Meals: Bring healthy snacks and meals to work. Pack items like fruits, vegetables, nuts, and protein-rich snacks to keep your energy up.
• Stay Hydrated: Dehydration can lead to fatigue and decreased concentration. Keep a water bottle at your desk and take sips throughout the day to stay hydrated.
• Avoid Over-Caffeinating: While it’s tempting to rely on caffeine for an energy boost, too much coffee or energy drinks can cause crashes later in the day. Consider alternatives like herbal teas or water with lemon.

6. Stay Connected with Colleagues

Isolation can often occur in school therapy settings, where you may be working independently with students. Building connections with colleagues can provide much-needed emotional support and reduce feelings of isolation.

• Schedule Check-Ins: Make time to check in with colleagues or other school therapists. These check-ins can be informal, such as grabbing a coffee or having lunch together, and provide an opportunity to share experiences, advice, and support.
• Join a Professional Group: Consider joining a local or online community of therapists where you can exchange ideas, discuss challenges, and share successes. This can also provide opportunities for mentorship and professional development.

Mentorship Matters – Finding and Building Relationships with Experienced Therapists

7. Prioritize Rest and Sleep

Getting enough rest is fundamental to your well-being. Therapists, like everyone else, need adequate sleep to function optimally. Make sure to prioritize sleep, especially during busy or stressful times.

• Establish a Bedtime Routine: Set a consistent bedtime routine that helps you wind down. This might include reading, stretching, or practicing relaxation exercises before bed.
• Limit Screen Time Before Bed: Avoid using your phone or computer right before bed, as the blue light from screens can disrupt your sleep cycle. Instead, opt for activities that help you relax.
• Take Short Breaks During the Day: Even a 5-minute break can provide a mental reset. Step outside for fresh air or take a brief walk to recharge.

As a school therapist, your role is incredibly rewarding, but it can also be demanding. Prioritizing self-care is essential to your long-term success and well-being. By implementing these self-care strategies—ranging from time management and physical activity to mindfulness and nutrition—you can stay balanced and energized while continuing to make a positive impact on the students you support.

At Kinetic Pediatric Contract Therapy, we believe in the importance of self-care for every therapist. Taking care of yourself is not only beneficial for you but also for the students who rely on your expertise and compassion. Stay well, stay resilient, and remember that your well-being matters, too!