Self-Care for 网络棋牌十大网址 Professionals

It’s well known that mental health professions are associated with burnout. That risk increases when the general population faces prolonged 压力, 心理治疗的需求更高, and students’ needs—both remote and in-person—are more taxing.

Even when patients don’t have complex treatment plans, psychotherapy can contribute to a risk of burnout. Psychologists can easily grow exhausted by addressing the same 压力 without new solutions, 娜塔莉·帕蒂洛说,, 博士学位, a clinical psychologist at Brigham and Women’s Hospital in Boston. 大流行之前, 她说, patients presented with diverse problems; now, 没有那么多的变化, and there are constant reminders about how difficult life is for everyone.

Here are some practical strategies for incorporating self-care into your life and work, 正如其他心理学家建议的那样.

回归基本

The first step to ensuring your own well-being is monitoring your own 压力 levels and how they’re affecting you emotionally and physically. Rodriguez encourages prioritizing attention to one’s body: Ample sleep, 营养饮食, and routine exercise are building blocks for well-being, and they support the ability to cope with 压力.

To ensure these practices make it into your daily life, Wise recommends building a routine—scheduling time to break for meals, setting an alert to remind you of a reasonable bedtime, and leaving your shoes by the bed as a signal to go for a morning walk.

采取主动的方法

If you tend to see self-care as a last-ditch effort to restore dwindling energy, 试着改变你的观点, 戴安·布里奇曼建议道, 博士学位, a current board member of the Monterey Bay Psychological Association and former chair of ACCA. 而不是被动的策略, self-care should be seen as a comprehensive method of ensuring you—and your clients, 工作人员, 或students-thrive.

“How you define self-care is important,” 她说. “这不仅仅是‘好’的问题, 但是关于繁荣, which requires de-压力ing from everyday problems before they become serious.”

建立工作界限

The demands on your time and attention may be more intense than ever, which is why it’s so important to limit how much you devote to work. Now that many professionals are working from home, it’s even easier for work to trickle into hours normally reserved for rest or recreation.

On top of clarifying when you work, reconsider how much you work and with whom.

You may also want to rethink your patient load and what types of patients you take on—especially if more work would interfere with your ability to take care of yourself and support your patients.

寻求支持

在慢性压力下很容易孤立, especially when getting together with a friend or family member in person might not be a safe option. According to Rodriguez, feeling disconnected only compounds the original 压力.

Prioritizing social interaction with friends and family can be helpful. But a professional outlet is meaningful, too. 利用社区的支持, 你也可以找一位导师, 与你的监督小组十大正规棋牌网址, or reach out to professional organizations such as APA or the Association of Black Psychologists for resources.

拥抱的灵活性

Look for creative ways to replenish your reserves. As easy as it is to zone out by scrolling news or social media when you’re tired, keep in mind that form of stimulation—which Wise says is called “hyperreality”—only serves to add 压力. 而不是, schedule events or activities you can look forward to that also encourage a sense of mastery, such as a home project or a physically distanced outdoor activity you enjoy.

实践自我同情

At its core, Dattilo says self-care is about self-compassion. Practically, that means recognizing your own limits and, if necessary, letting yourself off the hook. 例如, you may not accomplish as much as you did in previous years, and your patients or students may not make major strides, 要么. 没关系.

节选自The Ethical Imperative of Self-Care for 网络棋牌十大网址 Professionals来自 美国心理学会. 读了 全文 欲知详情.

来源:APA | The Ethical Imperative of Self-Care for 网络棋牌十大网址 Professionals, http://www.apa.org/monitor/2021/04/feature-imperative-self-care | © 2022 美国心理学会

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