Wellness

Micro Self-Care for Therapists (and other Healing Professionals)

self-care for therapists

Self-Care Houston, Episode 14: In this solo podcast, Jennifer Christian shares micro self-care practices for therapists and other healing professions (physicians, spiritual leaders, etc). Jennifer introduces tiny little practices to sprinkle throughout the day that reduce the possibility of burnout and build resilience during times of crisis. Subscribe in iTunes.

Paul Gilbert Emotional Regulation
Paul Gilbert Emotional Regulation
Mark Williams Exhaustion Funnel
Mark William’s Exhaustion Funnel
Peter Levine Holding Pose
Peter Levine Holding Pose

A Day Sprinkled with Micro Self-Care

(Grounding, Energizing, and Relaxing Practices, Ashley Davis Bush)

  • Wake up – All You Need is Love (Grounding, Web of Interconnectedness) – Grounding
  • Drive to Work – Dashboard Breathing (Gratitude, Breath Work) – Grounding, Relaxing
    • Breathing in I calm my body, breathing out I smile. Dwelling in this present moment, this moment is full of wonder. (Thich Nhat Hahn)
  • Before you begin your day: Rock of Connectedness – Grounding
  • Before each session: Door Knob of Meaning – Grounding
  • Mid-day break: Holding Pose (with breathing) – Relaxing
  • Nap (Actually macro care… but, I am one of those people that do better with one J)
  • Qi Gong (7 minutes of magic) – Energizing
  • At end of workday: Punch Out Positive (H.E.A.L.) – Think of 3 things you did well and hold the good for 20 seconds for each one (Hardwiring Happiness, Rick Hanson): Energizing
  • Driving home: Grove of Trees – Grounding
  • Highs and Lows with family members or a good friend – Grounding, Connecting
  • Hip flexor stretches – Relaxing, Letting go (Yoga Journal)
  • Go to Sleep – Gratitude breath prayer or breathing practice (Relaxing, Grounding)
  • (Bush, Ashley Davis (2015). “Simple Self-Care for Therapists: Restorative Practices to Weave Through Your Work Day.”)

Resources

Self-Care for Moms

Randi Rubenstein Self-Care HoustonSelf-Care Houston, Episode 13: Randi Rubenstein joins Jennifer in a conversation about self-care and what that means as a mom. Randi and Jennifer talk about their own experiences as moms and how they continue to learn what self-care looks like in the context of a marriage and family. Randi is the author of “The Parent Gap,” and a fellow mama in the trenches that facilitates transformational teacher trainings and parent coaching since 2007. Randi helps parents replace negative patterns such as threats, bribing and name calling with a new positive parenting toolbox that inspires rather than backfires during the teen years. Subscribe in iTunes.

Resources from this Episode

Anxiety and Shame Resilience

 

Jennifer Christian Anxiety

Self-Care Houston, Episode 11: In this solo podcast, Jennifer Christian continues her discussion about anxiety from Episode 10, Anxiety Cycle. Jennifer discusses how building emotional regulation muscles and practicing shame resilience add to the self-care toolbox. Subscribe in iTunes.

Paul Gilbert Emotional Regulation

yerkses dodson curve
Yerkses Dodson Curve

Resources from this Episode:

Making Meaningful Decisions

Making Meaningful Decisions

Self-Care Houston, Episode 9: Kathleen Straker joins Jennifer in a conversation about a process of decision making that brings joy to life in a way that aligns with your values. Kathleen works with students from around the globe through her learning strategies workshops and individual academic coaching sessions. She has also coauthored three books for students in the health sciences. You can find Kathleen at Vital Study Skills. Subscribe in iTunes.

 

Making Decisions

Resources from this episode:

 

Thrive Trauma Informed Yoga

Elizabeth Haberer Thrive Trauma Informed Yoga

Self-Care Houston, Episode 7: Elizabeth Haberer joins Jennifer in a conversation about Thrive Trauma Informed Yoga. Trauma Informed Yoga can increase connection with the breath, enabling the brain to become less aroused, and relaxation to begin. A yoga practice partners beautifully with specialized trauma therapies such as EMDR, Emotional Dysregulation, Compassion Focused, etc. Elizabeth Haberer is an LCSW, Psychotherapist, and a yoga instructor. Subscribe in iTunes.

Resources from Episode:

Lion’s Breath

 

Creating Financial Stability

self-care Houston finances

Self-Care Houston, Episode 6: Daniel Scholl joins Jennifer Christian in a conversation about empowering individuals, couples, and families to sustain ongoing financial stability. Daniel also shares how we can overcome obstacles that get in the way of achieving our financial goals. Daniel is the program manager for financial coaching at Family Houston. Subscribe in iTunes.

Resources mentioned in this episode:

Self-Care for Caregivers

Virgil Fry Self-Care for Caregivers

Self-Care Houston, Episode 5: Virgil Fry joins Jennifer in a conversation about the needs and challenges of self-care for caregivers. Virgil is the Executive Director at Lifeline Chaplaincy. Subscribe in iTunes.

Resources for Caregivers

Going Through Difficult Times

kim Fredrickson going through difficult times

Self-Care Houston, Episode 3: Kim Fredrickson joins Jennifer in a conversation about being a compassionate friend to yourself when you go through difficult times. Kim is a retired marriage and family therapist and the author of “Give Yourself A Break: Turning Your Inner Critic Into a Compassionate Friend.” Subscribe in iTunes.

Resources Mentioned in Podcast

Anger

Chelsie Sargent Anger

Self-Care Houston, Episode 2: Chelsie Sargent joins Jennifer in a conversation about anger and self-care. Chelsie is a Licensed Professional Counselor, Certified Anger Resolution Therapist, and LPC-Supervisor. Subscribe in iTunes.

Resource

Managing Anger in Relationships

Self-Compassion

Shannon McLain self-compassion

Self-Care Houston, Episode 1: Shannon McLain joins Jennifer in a conversation about the practice of Self-Compassion. Shannon is a  mind-body medicine practitioner and certified health and wellness coach at The Center for Intentional Healing.

Subscribe in iTunes.

Loving Kindness Meditation with Shannon McLain

Bibliography