Since the first edition of Counselor Self-Care came out in 2018, we have experienced many new stressors, including the COVID-19 pandemic, social injustice and political polarization. These events have presented new challenges and highlighted the need for self-care even more. Gerald Corey, Michelle Muratori, Jude Austin and Julius Austin recently released the second edition of their book Counselor Self-Care, which offers personal narratives and practical advice on managing stress, establishing boundaries, finding meaning in life, improving relationships and putting a self-care plan into action.   

Counseling Today spoke to Gerald “Jerry” Corey and Michelle Muratori, two of the co-authors, to learn more about this new edition. Corey is a professor emeritus of human services and counseling at California State University at Fullerton and a distinguished visiting professor of counseling at the University of Holy Cross in New Orleans. He is also a licensed psychologist and a fellow of three mental health organizations, including ACA. Muratori is a faculty associate in the School of Education at John Hopkins University. 

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How does the second edition differ from the first?  

As co-authors, we encourage you to take an honest look at how you are caring for yourself and providing care for the clients you serve. We are involved in professional work in different settings and are at different stages in our careers. Individually and collectively, we strive to offer a balance of challenge and support as you consider ways to enhance your personal and professional life through self-care. Here are some of the highlights of the second edition: 

• Significant changes in the delivery of mental health services occurred during the COVID-19 pandemic, and we discuss the shift in the delivery of mental health services, along with the increased demand for services, and how these changes have contributed to empathy fatigue and counselor burnout.  
• Developing self-care strategies to cope with the stressors around COVID-19 is a new topic, and every chapter discusses the special challenges to self-care we face in a post-pandemic era.  
• This new edition underscores the link between self-care and clinical competence. Making a commitment to self-care and wellness is a pathway to competent professional practice.  
• We devote more time addressing ways to develop resilience in the face of increased sources of personal and professional stressors and ways to prevent burnout and impairment.  

Since your first edition of Counselor Self-Care, we have faced several new challenges, including the COVID-19 pandemic. How have these challenges changed the way counselors view or approach self-care?  

The four of us felt compelled to revise this book largely because of the negative impact of the COVID-19 pandemic and deteriorating societal conditions on counselors’ well-being. We are living in tumultuous times; we are experiencing polarization and divisiveness in society and attacks on well-established rights. We have witnessed the shocking overturn of Roe v. Wade and a sharp increase in oppressive legislation targeting the rights of the LGBTQ+ community.  

Counselors have heard about the hazards of the profession and the importance of practicing self-care for many years, but this topic has often been given lip service. However, certain events of the past few years have been especially rugged, leaving mental health professionals vulnerable to undue stress, burnout, compassion and empathy fatigue, and vicarious trauma. As we say in our book, the demand for mental health services has skyrocketed as increases in social isolation, anxiety, depression and other signs of distress have been reported. Self-care is even more critical these days for helping professionals to maintain their wellness and clinical competence. Counselors have been tested in unprecedented ways, sometimes beyond their limits, so self-care must be a priority and counselors understand this in a very real way.  

How does self-care differ depending on a counselor’s career stage or their professional setting?  

At the various stages of our career, there are different challenges to be met. In Chapter 2 (“Seasons of a Career”), we describe some of our own challenges.  

Jude and Julius Austin share their experiences in graduate school and show how they focused on surviving rather than thriving. Their self-care took a back seat to the demands of their graduate programs. Then, during the early part of their careers, the Austins had to balance self-care with the practical realities of getting married, purchasing a home, beginning a family and meeting the tasks of academic life as new professors.  

Michelle Muratori also discusses how during the early stage of her career, she struggled with overcoming perfectionism in her work. By mid-career, she juggled many professional roles and found her passion in teaching counseling to graduate students. She realized that self-care was not optional if she wanted to succeed in her career.  

During his early career, Jerry Corey lived for his work, but then by the middle of his career, he learned that there were limits to what he could do professionally and still take care of himself. 

Every stage of our career taught us that self-care was not just a luxury but a necessity to be able to enjoy a full and productive life. 

What are some lessons you have learned about your own self-care throughout your professional careers?  

I (Jerry) have been an educator for 60 years, and at the late stage of my career, I recognize how crucial it has been for me to practice self-care over the span of these years. For example, I have been committed to an exercise program since my 20s, and now at age 86, I attribute the stamina I possess for teaching and writing to decisions I made earlier in life, such as taking care of myself physically.  

Another key lesson I learned is the importance of professional relationships. I have not retired, but I have slowed down some. I currently teach intensive courses in counseling theories, group counseling and professional ethics at the University of Holy Cross in New Orleans. In 2020, I was challenged to move from in-person classes to Zoom classes, and I discovered that this work provides a source of meaning and purpose in my life.  

Throughout the book, I describe turning points in my professional journey and lessons learned about self-care and caring for others. 

What are some tips for creating and committing to a self-care plan? What is included in the plan?  

All four of us stress how essential it is to make a comprehensive assessment of how we take care of ourselves in all aspects of our lives and what changes we may want to make. A realistic plan is necessary if we hope to make changes in our ways of thinking, feeling and behaving. The plan must be your own and one that you are willing to consistently practice. When making your plan, consider the following:   

• Don’t expect your plan to be perfect and give yourself permission to have setbacks.  
• Be kind and compassionate with yourself and realize that being harshly self-critical will not help in making the changes you desire.  
• Realize that if you want to take care of others, you must first take care of yourself.  

(See Chapter 9 for specific guidelines on what to include in an effective action plan.)  

What are three good strategies for managing stress as a counselor?  

In our book, we discuss several stress-management strategies, including mindfulness, meditation, tai chi, yoga, Pilates, experiencing nature, religious and spiritual involvement, sound nutrition, exercise, recreation, service to others, personal therapy and cultivating the practice of self-reflection. The truth is that we all have preferences for certain forms of self-care and stress management, so we hesitate to recommend particular strategies over others.  

I (Michelle) find that spending time in nature does wonders for my soul. I often drive to a nearby lake to give myself time to reflect, get some fresh air and take a brisk walk. I also have benefitted from personal therapy, managing my boundaries and practicing breathing techniques to keep my stress at bay. Connecting with friends over the phone or Zoom and watching my favorite shows to change focus and immerse myself in someone else’s story have also been essential to my wellness and stress management.  

While some self-care practices may be helpful for all of us, we must be willing to engage in practices that have meaning to us. A “good strategy” is one that we can commit to putting into practice. 

Self-care can be particularly challenging for counselors working with trauma, grief and loss. What advice do you have for counselors working in these areas?  

The book features several outstanding essays on the topic of self-care from professionals in the field. In one essay, Dr. Sherry Cormier, a certified bereavement trauma specialist, shares insights about self-care for grief counselors and provides sage advice on how they can remain grounded while working with clients who are in so much pain. She recommends the following:  

• Learn to sit with clients without absorbing their emotional energy.  
• Be mindful of your breathing during sessions and use self-care tools to disconnect after intense interactions with grieving clients.  
• Debrief with a colleague and release anything that does not belong to you.  
• Use movement and physical exercise to release stuck energy.  

Counselors working with clients experiencing grief, loss and trauma are at risk of empathy fatigue. Helping clients requires us to be present and make connections, but we also need to find ways to disconnect. 

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Watch a promotional video about the book and hear from Jude and Julius Austin, the other co-authors.

 

Order Counselor Self-Care (second edition) from the ACA Store.

 

 

 

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Opinions expressed and statements made in articles appearing on CT Online should not be assumed to represent the opinions of the editors or policies of the American Counseling Association.

If you are anything like me, you find being a counselor very enjoyable and fulfilling. We regularly make positive impacts on the lives of people we serve, and we’re committed to help them heal and grow.

However, this endeavor can be emotionally demanding and challenging. We hold space for successes, but we also come face to face with various sufferings and human misery. Even an ordinary day can at times be exhausting.

Add in the personal responsibilities of everyday life, living amid a pandemic, daily acts of violence and inflation, and the potential implications can be prevalent and persistent for counselors. These implications include increased depression, anxiety, psychosocial isolation, loneliness, disrupted personal relationships, compassion fatigue, vicarious trauma, burnout and professional impairment, all of which can impact the quality of services for effective and ethical counseling and overall functioning.

While most of us have substantial knowledge about self-care and convey its importance to clients, there is a disconnect between knowing about and doing self-care. For many counselors, self-care is front and center yet so far away.

Defining self-care

What exactly is self-care? Simply put, self-care is intentional actions and experiences to enhance or maintain physical, emotional, mental and social well-being and balance in life.

Self-care has many benefits. It boosts well-being, builds resilience, increases self-awareness and self-esteem, prevents burnout and compassion fatigue, and helps us perform at our best. It is a form of prevention, an ethical responsibility and an imperative for counselors personally and professionally.

Most important, self-care is about choice and understanding what it means for you. Everyone has a unique definition of self-care. For some, it may be a spa day, a massage or weeks of vacation. For others, it may be curling up with a good book, taking a moment to breathe, establishing boundaries, being intentional or assertive, or holding oneself accountable. Self-care is what maintains and restores your sense of self and what nourishes you.

Making self-care routine

It can be challenging to integrate self-care into a daily routine, which is why I created a four-step guide and a few practical self-care tips and strategies for counselors that can be built into everyday life in a manageable and sustainable way.

Step 1: Complete a self-care assessment

The first step is completing a self-care assessment to help you learn about and become aware of where you are at with your needs. There are various assessments readily available on the internet, in books, etc. A common one is the Self-Care Assessment created by Therapist Aid, which helps people reflect on current self-care practices, explore areas of improvement and identify new practices.

Step 2: Create a self-care plan

The second step is to create a self-care plan. Create an inventory of personalized self-care strategies that cater to the whole self and include physically, mentally, emotionally and spiritually nourishing activities. This could be a list of the top five things you can do, or not do. Be specific. Don’t just write down “do a breathing exercise” — describe which exercises you foresee yourself doing and enjoy doing. Focus specifically on those you can do when you wake up or before you go to sleep, when you start and finish your day, and when you are between sessions.

Here are some possible self-care tips and strategies:

• Set daily intention. Setting a positive daily intention can help you lead a purposeful and meaningful life. At the end of each day, think about how you lived your daily intention and how it impacted your way of being.
• Live in the moment. Give yourself permission to just be and to be present in the moment. Scheduling short breaks throughout the day, doing one-minute meditations, breathing, noticing your surroundings, practicing gratitude, accepting things as they are, being mindful, taking a break from social media and technology, doing physical and mental grounding exercises, and focusing on one thing at a time can help you be in the moment and reset.
• Fuel yourself. Truth is, you are what you eat. Eat balanced meals and drink plenty of water.
• Move and exercise. A body in motion stays in motion. Engage in regular movement and exercise. Stretch to give your muscles a break to relieve tension and anxiety and pay attention to your posture. Take a brief walk between sessions, in the morning or after work.
• Get enough sleep. Sleep hygiene impacts energy, concentration, learning and memory.
• Set boundaries. Boundaries promote safety and security of self and others. Create and maintain professional and personal boundaries. At the workplace, this may mean saying “no,” delegating tasks, stopping a session on time, not answering emails from your family, not overloading your caseload with too many clients, asking for help, working within your competence, minimizing and avoiding dual relationships, and refraining from overidentification. At home, it may be taking breaks, being consistent in asserting yourself, not answering emails from work, not doing the “thing” that was planned or adjusting your schedule.
• Connect with others. Spend time with family, friends or someone who brings you joy. Regularly meet with peers or colleagues for support, engage in clinical or reflective supervision, participate in personal therapy, or attend a mutual support group.
• Practice self-reflection. Make time for self-reflection to gain an understanding of yourself, your motivations and your behaviors. Increase your self-awareness and examine your self-talk, window of tolerance, inner critic, strengths and weaknesses. This can help you better understand yourself and possibly others, assist in better decision-making, increase self-confidence, reduce assumptions and biases, build better relationships, increase emotional regulation, decrease stress, and reduce transference and countertransference issues. It can also help you pursue your purpose and live authentically. Reflective practices can include clarifying values, journaling, practicing mindful meditation, turning off autopilot, seeking supervision and completing a strengths assessment.
• Use positive affirmations. Praise yourself for what you do. Positive affirmations promote positive well-being and lower stress. Try writing yourself a Post-it note or setting a daily reminder.
• Have self-compassion. Honor and respect your feelings when you suffer, fail, feel inadequate or succeed. Allow yourself to cry and express your feelings. This can be one minute to one hour but take the time to release your emotions and all you hold on to.
• Engage in enjoyable activities. Participate in activities you enjoy, such as group exercise, spending time in nature, listening to music, playing a recreational sport, reading for leisure or another hobby.
• Practice relaxation. Relaxation is the lowering of tension in the mind and body. Relaxation improves coping abilities; decreases anxiety, depression and insomnia; lowers blood pressure and increases blood flow; decreases heart rate and respiration rate; provides a sense of calmness and confidence; relaxes muscles; promotes healing; and can reduce pain. Types of relaxation techniques include yoga, massage therapy, mindfulness meditation, progressive muscle relaxation, body scan, visualization/guided imagery, deep breathing and breath focus.
• Use humor. Laughing feels good, can reduce stress, stimulates circulation, aids in relaxation and sustains resilience. Look up a joke, reframe or find humor in a situation, or watch something funny.
• Treat yourself. Indulge in the things you enjoy, such as ice cream, a new book, etc.
• Learn. Try learning something new. This can mean learning a new skill, building your strengths, gathering information or seeking out intellectual challenges personally and professionally.
• Breathe. Just breathe.
• Focus. You have the ability to intentionally choose what you focus your energy on.
• Reduce stress. Aim to reduce stressors in your life.

Step 3: Commit to the plan

Commit yourself to intentionally use your self-care plan. You can share your plan with an accountability partner or someone encouraging. Just as you would ask a client to create a safety plan or relapse prevention plan, it is helpful to do the same for your self-care plan. This can be done in many ways, whether it is using your daily calendar, writing Post-it notes, or writing your plan on an index card to keep in your purse or wallet. Remember to start small and start where you are. Be realistic with your plan and implement activities that work for your life.

Step 4: Check in and monitor the plan

Check in with yourself regularly to review your plan and hold yourself accountable. The Professional Quality of Life (ProQOL) is a useful self-care tool developed by Beth Hudnall Stamm to help you monitor your self-care by seeing how you score on compassion satisfaction, burnout and secondary traumatic stress. Don’t forget to take the time to celebrate your success and evaluate where things did not go as planned.

Moving forward

The most selfless act we as counselors can do is to take care of ourselves actively, regularly and purposefully. Maintaining and enhancing our emotional, mental and physical well-being is a form of prevention as well as an ethical responsibility and a personal and professional imperative. It prevents burnout, assists in staying present with clients and enables us to provide the highest quality of care to clients while maintaining our well-being.

When we take time to care of and invest in ourselves, we are preparing ourselves to take care of others.

 

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Autumn Gonzalez (she/her) is a licensed clinical professional counselor in Illinois and Iowa, a national certified clinical mental health counselor, and an advanced alcohol and other drug counselor certified by the International Certification & Reciprocity Consortium. She is a licensed mental health clinician and site supervisor for master’s-level practicum and internship counselors-in-training at The Project of the Quad Cities and residential and inpatient counselor at UnityPoint Health Robert Young Center. Contact her at agonzalez@tpqc.org.

This research was inspired by Gonzalez’s participation in the Refresh, Recharge, and Reconnect Retreat for Therapists funded by the Merlin W. Schultz Foundation Grant.

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Opinions expressed and statements made in articles appearing on CT Online should not be assumed to represent the opinions of the editors or policies of the American Counseling Association.