I had a first-of-its-kind week — every session was filled! In fact, even our IOP program was at maximum capacity. Because of this, I am exhausted.

Running a facility is interesting. I am, first and foremost, a counselor and have done this for 30 years. I know what I am doing in this regard and feel I am very good at it. But running a company? That’s where I am a novice. I have surrounded myself with a good, supportive staff that is extremely helpful. Even more so now than ever, I need to learn to budget my time.

One of my best friends is a successful dentist who has numerous dentists working under him. Each time I get work done, it is scheduled before his half-hour lunch break — which is all he gives himself each week. As for me, I haven’t done this so far. The problem now is getting a break to eat, recharge, and have enough energy to make it through the rest of the day. This last week, I have only eaten an orange or apple for nourishment. Sometimes, you just need to get away from the office, grab some fajitas, and listen to a ball game for your own self-care.

I have a staff who help me out a ton. A new intern starts this Saturday, but that is a good stress that I love to have. Someone took the time to train me, and I like to return the favor. However, the real issue is taking care of myself because I think I may be burning out.

I have treated a lot of industry professionals who have bitten off more than they could chew, and I always recommend taking time off, using certain tools that help release the frustration or confusion of the day, or the times a client touches upon my unresolved issues that I haven’t processed through, and help them process through them. But as this weekend approaches, I am getting ready to follow my own advice and take care of numero uno — basically, myself.

Here’s my plan of action:

1. Tai Chi

This is a slow-motion martial arts dance that centers a person, helps with circulation and digestion, and improves balance. In this fast-paced world, it is important to simply slow down.

2. Grounding

Grounding is basically placing your bare feet on the ground and allowing your bottled-up energy in your chest and head to exit through your feet. It is great for headaches, high blood pressure, and anxiety.

I did some grounding this morning and felt an instant relief flow over me.

3. Free Form Writing –

Free form writing is simply writing out everything that is on your mind. It helps you let go of frustration and anxiety. If someone has been bothering you, write it out and then rip it up. Release it. Sometimes we don’t know what is bothering us, but with this writing format, eventually things that are bothering us come to the surface. Please don’t re-read it — just let it go.

4. Letter Writing –

This is the same as free form writing, but with a target person to write to. Don’t mail these letters! Rip them up or burn them — just release them. In fact, it is recommended that in these letters you really tell that person something you would never say to their face.

 

5. Effort and Grunting –

I guess I need to create a better title for this. Body movement and loud grunting or talking help to release pent-up frustrations. The classic example is walking with a stomp in a non-populated area and talking your mind — thus releasing your frustration.

Please don’t stomp too hard as if to harm yourself.

6. Renegotiate –

You may have scheduled something with others and are not in the mood to go. It is okay to call it off to take care of yourself. The most loving thing you can do for yourself is clear your schedule and slow down — do the simple things you like to do, or do nothing at all.

7. Hydration –

Drink plenty of water. This is very grounding and is also important for allowing emotions to flow through you.

8. Social Support –

Talk to a friend, but ask them not to give you any advice. It is important to be heard, not fixed. You can fix yourself — you have that ability. What is important is simply being heard.

9. Befriending Yourself-

Be gentle on yourself. Give yourself permission not to be perfect, in charge, or to fix other people. Let it go, let them fix themselves, and simply connect with yourself. If there was something that brought you comfort as a child, do that. Play cards, do a puzzle, play a game, go bike riding. There are countless activities that can help you feel more alive!

10. Body Work

Massage, acupuncture, mud baths, facials, pedicures — yeah, this list can go on and on. It is okay to pamper yourself because you deserve it. You have worked hard, gone through a lot of stress, and it is important to give yourself permission to feel better.

11. (If this is job-related) Pros and Cons

List out the pros and cons of your job (or perhaps a relationship you are wondering has passed its expiration date). Next, compare them. If the cons outweigh the pros, come up with an action plan to find new employment (or leave the relationship). It is okay to seek other work; you are not locked into any job forever — even if it is your own business.

12. Psychotherapy –

Talk to a counselor. Let a professional in on your current hell and come up with an action plan to improve things.

13. Medication –

Your original sentence with only grammar corrected:

It is okay to take medicine. Some of the newer medications are very healthy. It is recommended to try therapy first, and if you are getting only a little change, try medication.

14. Leave of Absence –

From a few days to a much longer period, if you are panicking at the thought of returning to work, then you need to take care of yourself.

15. Medical Care –

The body does not lie, and if your body is off in some way, tend to it. Go to the doctor, the dentist, the acupuncturist. Take prescribed medications. An infected tooth has a direct pathway to your heart. The fatigue may be a sign of something more serious.

One client’s father was visiting. He was coughing and wheezing, and other family members didn’t pay much attention to it. My client sure did. She took him to the hospital, and under closer inspection, they discovered he had a collapsed lung!

This is not an inclusive list, and already I am excited about taking a few days off. I plan to get back into my guitar playing and do some recording. I secretly want to be a rock star—so don’t tell anybody about that. Who knows? My songs like “Codependence,” “Projections,” and “Running Running” may go somewhere.