How Do You Practice Self-Care When Your Therapist Is Away?

Have you ever wondered how to practice self-care when your therapist is away? As someone taking a break from therapy, this question is often on my mind nowadays. While it is possible to get by without your therapist, the ultimate goal is to thrive and not just survive, so regular self-care is essential. Here's what to do when your therapist is away.

Tips to Practice Self-Care When Your Therapist Is Away

First, take a few deep breaths to calm yourself. Then, try out the tips below:

1. Consult your treatment plan -- After about every six months, my therapist and I create a detailed mental health treatment plan. This plan defines my ongoing mental health issues, the goals I am working towards, my strengths, and the therapeutic approach being used in my treatment to help me manage my mental health issues and achieve my goals. Now that I am on a therapy break, I consult my treatment plan whenever I feel my mental health is on the decline. 
2. Follow a routine -- Having a routine gives a sense of stability and provides structure to the day. Note that your routine doesn't have to be strict or jam-packed. As long as you incorporate the basics like rising and sleeping at a set time, eating healthy food, and getting regular exercise, you are good to go. 
3. Get creative -- Engaging in creative activities is therapeutic; it can help you express your emotions and distract yourself from stressors. So whether you enjoy reading or cooking, make time for it regularly when your therapist is away.
4. Practice self-therapy -- Self-therapy, or being your own therapist, is a powerful way to practice self-care when your therapist is away. In my opinion, self-therapy is a good way to test whether you can implement the techniques you learned in therapy (see "Self-Therapy For Managing Depression -- Here's How To Do It").
5. Create a self-care toolkit -- What brings you comfort and joy and helps you stay grounded during tough times? Whether it's bright makeup, positive affirmations, or scented candles, these are a part of your wellness toolkit. Having my collection of things and activities to soothe me helps me cope with challenges.   
6. Note down your struggles -- Use a journal to keep track of the struggles you go through in the absence of your therapist. Writing about my challenges helps me gain insight into my state of mind, recognize patterns, and identify triggers. Even though writing doesn't always help me figure out solutions, I now know what to talk about in my next therapy session. 

When Your Therapist Is Away, and Self-Care Isn't Working

If your mental health isn't improving or is on the decline even after practicing self-care, don't hesitate to reach out to a mental health professional right away. Please remember that you have nothing to be ashamed of because asking for help when you need it is an important self-care practice.