Oh my GOSH what a time to be a clinician, huh?
It goes without saying that emerging from a global pandemic as a provider that serves mentally ill folks has been, well, challenging. I’m certain I’m not alone in this. If you’re like me and struggling with some big ‘ol burnout, I invite you to explore a few ideas that have kept me afloat over the last year and a half.
Let me start by saying that I’m no expert on burnout, but I’m hopeful there might be a nugget tucked in here that allows you some space to exist and maybe drop your shoulders a bit. Shortened disregulation periods sound kinda nice, right? Before you dig into the ‘action steps,’ could you take 3 deep breaths (seriously), and then check in with yourself on how you’re doing? Maybe get a sense of what you might need? For example, if we start simple:
Do I need to do something, or do I need to do nothing?
Do I need to have space to feel, or do I need to have space to zone out?
Do I have a sense of what I need, or do I need more clarity?
Without grasping for it, what is clear to me right now?
Take a moment to really consider a question or two! What do you notice?
For myself, I often try to take inventory of what I need as fitting into one of two categories: leaning in or leaning away. Do I want to be more present with my emotions, body cues, my experience, or do I want to numb the f*ck out? This basic categorization helps me to 1. understand a little better where I’m at in my regulation system, and 2. have the power of choice.
Below are some examples of each category. Take a peek through each and take note of what, if anything, sounds interesting, fun, or evokes curiosity.
LEANING IN (“help, I’m restless!“):
Get away from your desk/office. It could be out of the building or just to the bathroom, but create physical space. Breathe.
Shake like a dog. Seriously, lay on the floor or your bed or the sofa and shaaaaaaaake that sh*t out.
Scream and curse and cry
Move your body (while being very kind). Try it for 10 minutes: a walk, a bike ride, a stretch, a few pushups or sun salutations, etc.
Listen to a podcast
Call a friend
Get off social media
Take a class (online most likely). CreativeLive, Coursera, Master Class, etc, etc, etc - there are SO many options for online courses and subscriptions! Some are free, some are not. Some are short, some are more of a commitment. What calls to you?
Get organized: Sit down and carve out time on your calendar in upcoming weeks to spend quality time with yourself. I’d suggest a minimum of 30 minutes. It can be something specific or you can leave it blank to figure out later, but carve out some you-time.
Pick a slip, any slip: make a jar of regulating activity ideas to keep at your desk. Some of my faves are: go stand outside and look at the clouds, color in adult coloring book, or 5 min timer to stretch
Hydrate
Eat a snack
Write yourself a note to review before seeing clients. The one on my desk says “I want to connect. I am ready to listen.”
Journal
Pick an item from your to-do list (that takes <5 min to complete) and do it
“Alexa, play ‘we did it joe’ on Spotify” (by Matt Bernstein) and throw yourself a little dance party
Give yourself compassion, especially if you know you’re disregulated. Your system is doing the best it can to keep up. You are doing the best you can. You will be ok. You will move through this.
LEANING AWAY (“help, I’m overstimulated!”):
Scroll away on social media, my friend. (Tik Tok is where it’s at!) OR stay off your phone and reduce stimuli (choose your own adventure based on your nervous system, you know?)
Sofa + binge-worthy show
Breathing activities
Do nothing do nothing do nothing. Exist.
Lay on the floor
“Alexa, play Calming Music for Anxiety/Stress/HSP on Spotify”
Read a book
Find a spot to sit outside and people watch/pet passing dogs/look at the clouds
Listen to a guided meditation
Take a shower/bath
Try some grounding activities
Get outside, even to just sit or lay down
Snuggle your pet
Tend to plants
Give yourself compassion, especially if you know you’re disregulated. Your system is doing the best it can to keep up. You are doing the best you can. You will be ok. You will move through this.
Ok, what did you notice? This is certainly not an exhaustive list, so what else might you add to yours? I suggest making a list (or jar!) of activities that resonate with you to pull from when you’re feeling charged. Our brains can’t function as well in disregulation, so it can add to the overwhelm if we try to access our logical parts. Externalizing ideas and coping skills for yourself can come in handy!
Sending you all the compassion, my friend. What a hard time to be a human. Look at you doing the thing. Look at you existing.
Rooting for us all, always.
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