Psychologists and psychotherapists are ordinary people. They also get tired, nervous and make mistakes. Do professional skills help them in the fight against stress?
No one is protected from stress and its consequences. Psychologists to keep a clear head is more difficult than their customers, because they need empathy, emotional stability, and concentration from them immediately.
“People think that any psychologist is a person with iron nerves or an enlightened sage who can regulate his mood at will. Believe me, sometimes it’s easier for me to help others than myself, ”complains John Duffy, a clinical psychologist and author of the book“ Parents in the access zone: an optimistic view of the education of adolescents ”.
They know how to switch
“Before dealing with stress, you need to realize that you have it. And this is not always obvious. I try to listen to the signals of my body, ”John Duffy shares. – For example, my leg begins to tremble or my head is cracking.
To relieve stress, I write. I throw thoughts for articles, keep a diary or just make notes. For me this is a very effective exercise. I leave my head into the creative process, and my head is cleansed, and the tension retreats. After that, I can already soberly look at what worries me and think of how to handle it.
I feel the same after going to the gym or run. This is an opportunity to switch ".
Listen to their feelings
Deborah Serani, a clinical psychologist and author https://globalpharmacy24.com/drug/zenegra of the book “Life with Depression”, tries to listen to his body and give him what it wants. “For me, sensations play a huge role: sounds, smells, temperature changes. My “first -aid kit” in case of stress includes everything that affects feelings: cooking, work in the garden, drawing, meditation, yoga, walks, listening to music. I love and just sit at the open window in the fresh air, and take a bath with fragrant lavender and a cup of chamomile tea.
I just need time for myself, even if it means just sitting alone in the car for several minutes, leaning back in an armchair and listening to jazz on the radio. If you see me in this state, you better not come up ".
They delight themselves
Jeffrey Samber, a psychotherapist, writer and teacher, approaches stress philosophically. and with a bit of humor. “When I’m stressed, I love to eat well. It should be healthy food. I meterily choose products (everything should be the latest!), carefully cut them, make the sauce and eat the cooked dish with pleasure with pleasure. For me, this process is akin to meditation. And I definitely take out a smartphone, take a picture of the finished dish and post on Facebook: (an extremist organization banned in Russia) Let friends envy me ”.
Run the boundaries
“The best protection against stress for me is to set a framework for myself,” says Clinical Psychologist Ryan Khous. – I try to start and end the sessions on time, so that there is a gap of ten minutes. During this time, I can write a note, make a call, have a bite. Yes, just catch your breath and get together with thoughts. Ten minutes are a little, but enough to recover and prepare for the next session.
Of course, it is not always possible to strictly follow this rule. With some clients I can linger longer. But I try to adhere to the schedule, because in the end it benefits me – and therefore my clients.
At home I try to disconnect from work: I leave all my papers, diary, phone for business calls in the office so that there is no temptation to break the mode ”.
Follow the rituals
“As a psychologist and mother of six children, I encounter stress more often than I would like,” admits a clinical psychologist and expert on postpartum problems Kristina Hibbert. – But over the years, I learned to recognize his symptoms and deal with them before panic covers me. I built my life so that tension and fatigue did not take me by surprise. Morning exercise, reading of the Bible, meditation, prayer. Nourishing healthy food to be enough energy for a long time. Good sleep (when children allow).
I also definitely allocate time for relaxation during the day: lie down a little, read a couple of pages or just relax. To relieve tension in the body, I go to a deep massage at least once a week. I also love to take a hot bath on a dank day.
I do not belong to stress as a misfortune. Rather, this is an occasion to cast your life with a fresh look. If I am too meticulous, I fall into perfectionism, then I revise my obligations. If I become irritable and picky – this is a sign that I take too much. This is an alarm: do not rush, be softer, look around, feel alive. ".
Concentrate on action
What to do if stress paralyzes and prevents it from adequately understanding? Therapist Joyce Marter uses methods from the arsenal of the community of anonymous alcoholics: “They have such a thing -“ The next correct action ”. When stress overflows me, I almost stop owning myself. Then I do something productive-for example, clearing the workplace to feel comfortable. It doesn’t matter what exactly my next action will be. It is important that it helps to switch, remove the focus from experiences. As soon as I come to my senses, I immediately plan a plan: what needs to be done to eliminate the cause of anxiety.
I am engaged in spiritual practices: breathing on the yoga system, meditation. This allows you to calm restless thoughts, not to hide in the past and future and completely surrender to the current moment. To reassure inner criticism, I read to myself the mantra: “I am only a person. I do everything in my power ". I get rid of all unnecessary things and try to entrust others to what I can not do myself.
I have a support group – close people with whom I share my thoughts and experiences, who I ask for help, advice. I remind myself that stress comes and leaves. "And it will pass". Finally, I try to abstract from my experiences, to study the problem from different sides. If this is not a matter of life and death, I try not to be too serious: sometimes humor helps to find unexpected solutions ".
Nobody succeeds in avoiding stress. When he overtakes us, we feel as if we are attacking us from all sides. That is why it is important to be able to work correctly with him.
Maybe you will be useful to the methods described above. Or maybe you will be inspired by them and create your own protection against sincere storms. One way or another, a thought out plan of action is a good “airbag” that will protect your psyche in a collision with stress.
